January 28, 2016 - Home - OPEX Membership...

Your name: Kenny Markwardt

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A—Life CoachingOverall written summary on the values you hold dear to you.When I examine how I spend my free time, what I spend money on, what I think about, and when I feel happiest and most energized, I find common trends that revolve around the outdoors, my business, being active, and physical development.

In addition to the worksheet we filled out in Life Coaching, I like to think about what I would do if I had the power to do anything I wanted, and if money was no object. After the initial splurges, etc, I know that I would come back to center and have to occupy the rest of my time.

I’m pleased to say that I have a decent answer to that question, and if all of my major responsibilities disappeared, that I’d spend most of my time outdoors, hunting, fishing, surfing, diving, and camping, etc.

However, though I love spending time outdoors, I’d still want and need to continue to build a business that would be a legacy and a way to continue to help and inspire others through coaching.

Additionally, I’d need something numbers based to focus my physical abilities on. My body is happiest when moving and I’m most happy when I can measure tangible progress.

These are all reflected in my Priorities worksheet. I’ve got four instances of each of being Outdoors, My Business, and Being Active/Fitness.

Explain the reasoning behind why you believe they are important to you.

I believe these are important to me for a variety of reasons. I like to be outdoors because I really like to explore and feel like I’m doing something that few others have done. I enjoy hiking, sitting, sleeping, hunting, and fishing in places that I won’t see another person for miles. I like thinking to myself that perhaps only a handful of people in the history of the planet have stood where I have stood.

Total Coach CCP Level 1: Final Case Study 1

I

enjoy hunting and fishing because I like the feeling of self sufficiency that I get from eating something I found in the wild. In regards like knowing that no one else touched the meat that I’m eating. I feel a great sense of pride when I have a freezer full of meat that money can’t buy. I like the feeling of knowing that with a backpack full of hunting gear and fishing pole and/or a gun, that I can figure things out. Being outdoors and living in a primitive setting really peels away a lot of the extraneous stuff that can get cumbersome in daily life and lets me recall the basics. I especially like doing this with my wife or a couple of close friends. The conversations that can be had around a campfire, or sitting on a mountain are some of the best I’ve ever had.

My business and work is also huge priority for me. Similar to the hunting/fishing/outdoors interests, I like owning a business for the challenge and feeling of self sufficiency. I like relying on myself and knowing that it’s up to me to make decisions and work towards my success. Although a lot of the time it can feel like I have a hundred bosses, I like knowing that I really only have to answer to me. For these reasons, and the reward of fulfilling these requirements, I am constantly motivated to spend my time and energy working on and considering my business. The rewards of hard work and sowing seeds for future success are what make my business a huge priority for me.

Continuing a similar trend, development and expression of my physical capabilities is a huge priority for me because of the rewards of hard work and the feeling of self sufficiency. My progress and success really comes down to me and the effort that I am willing to put in. Although my interests in the field have changed and evolved over the years, when I am able to put in a good session in the gym, I am able to transcend the busy thoughts in my head. This has changed from a bodybuilding type protocol, to brazilian jiu jitsu and combat oriented sports, to fitness competitions. Regardless of what it has been, I’ve always been able to feel good about life after a good session in the gym, and after a good training cycle. Even after bad days in the gym and bad training sessions, I am able to recognize what got in the way and what I need to do differently in the future. Create a thorough outline of what this might look like 10 years from now.

In 10 years, my immediate reaction is to think that I’ll have a similar set of priorities. Although they might not be the exact same, I’d bet that they’d align similarly with what I am doing now. Taking a step back to classify what my priorities are, I’ve got professional development, personal development, and free-time hobbies. Even looking back 10 years ago, although my expression of those priorities are different in specificity,


the

character of them is extremely similar. 10 years ago, my personal development was more focused on Brazilian Jiu Jitsu, which allowed me to seek progress and spend time in a gym. My profesional development was focused around school and the job that I thought was a segway into my future career, for the same reasons that I stated above. I liked school in that it allowed me to rely on myself and develop. My leisure activities revolved around surfing and hiking. All of these, although different in expression, are similar in nature. With that in mind, I’d imagine that in 10 years, I’ll have similar priorities, but expressed differently. Though my business might not be the same, or there might be more than one, I’d bet that my professional aspirations would revolve around challenge and self-reliance. Though I might not be as interested in CrossFit, I’m sure that I’ll have a high priority on some sort of quantifiable fitness journey. And although it’s hard to see myself not interested in hunting and or fishing, I’d bet that I’d still be pining for every opportunity I could get to go outside and explore.

What probably would change is that in 10 years, my son will be 12, so my priorities would be similar, but would probably revolve more around including him and my wife, as now it’s hard for the whole family to participate. Summary on what you surround yourself with. Does that allow you to spend time on these priorities? HOW you spend time on them? I feel very fortunate to say that yes, I am able to spend time on my priorities. I am able to spend a majority of my time developing my business. While at my business, I am able to focus on developing my fitness (though this can be tricky at times). And when I’m not at my business, I’m only an ATV ride away from the wilderness, rivers, lakes and mountains to explore. During the warmer months, a perfect week involves spending 4-5 days at work, with a morning or evening off to get a way during the middle of the week and the weekend to spend a few days out in the woods. I’m really quite lucky to live a life where I can spend my time at my business, which I love, but when I get sick of, I can run off to the mountains. When I get sick of the solitude and mountains, I feel energized to come back and dive in headfirst to my business.


B—Life

CoachingAreas on the triangle of trust that you need more work on

● Provide a brief explanation of no less than 200 words on why this is the way it is and what things you are doing to improve these areas

I need to be better about the consistency part of the trust triangle. Although I care deeply about my clients (and I think they know that), and I am constantly striving for even more competency in my knowledge on coaching and programming, after reviewing the triangle of trust and its tenets, I know I could be doing a better job with my clients by being more consistent. It is my belief that I get a little overwhelmed and intimidated by aspects of coaching clients. Sometimes I let it get into my head, and I am not as consistent as I should be. I often set out to get plans moving into action, but then fall short. This is especially the case on follow-ups to nutrition consultations and retesting. Although I know that I am giving an educated and knowledgeable prescription for both nutrition and program design, I am often scared to find out what results clients have shown through implementing (or not implementing) these prescriptions. A majority of the time in nutrition consultations and implementations, I will sit down and meet with a client. I will give them a task and take some baseline measurements. I will then meet with them again in a week or so to check in. Then, depending on how the task was carried out, the next prescription will vary. Either way, we usually talk about following up a few weeks later. Unfortunately, often times, I am a little scared and inconsistent to set and stick to this follow up meeting, as I’m not confident that they will have seen the changes they were hoping for. I consider the subject deeper, it is because I am not confident in my nutrition (and less so program design) knowledge or implementation. Though I have completed the Online CCP Nutrition course, I have very limited practical experience with it, and my lack of experience makes me cautious and under-confident in what I am doing. This all translates to me not doing a good enough job of following up to meet with clients in order to refine and improve my prescriptions as well as just keep them motivated and interested in what they are trying to achieve.


As far

as improving this area, as I am writing this, it is the eve of the in person Nutrition module that I have signed up for. I’m sure this will advance my nutrition knowledge and give me more confidence. However, I realize and am currently taking steps to gain more experience and be confident in what I am seeing, prescribing, and following up with. Their lack of success will only be exacerbated if I don’t hold up my end of the bargain and do what I said I would to keep them on task.

*Post In-Person Nutrition Certification: I am much more confident in my ability to create accurate and positive nutritional prescriptions. That said, my confidence and ability to be consistent will rely on each other to advance, and be a better resource for my clients ability to make changes that they desire. So, as we discussed in the Nutrition course, I will be rolling out a Beta group for a Nutritional offering for a small group at the gym. I will announce this on Thursday, and will offer it to 10 people for 90 days. They will be required to take before and after pictures, SSS measurements, and allow me to use their results for promotional purposes. At the end of the 90 days, and their success stories, I will have both a great grasp on the practical nature of issuing such prescriptions, I will know what a worthy asking price should be, I will have a shit ton of promotional material to use to create a whole new revenue stream for my gym, and most importantly, I will be more consistent to my clients and their needs, instead of shying away from them or purposefully neglecting them because I lack confidence and experience.

C—Life CoachingYour AIM.

● Provide a summary of your personal fitness goals for the next 12 months● In this story line, provide a summary of the resources that are required to

get this done

In looking at the next 12 months, I can set my fitness goals up to revolve around my priorities through the year. When the The Open arrives in March 2016, I would like to place in the top 200 in my region. To accomplish this, I need a program and plan in


place to sharpen my bodyweight gymnastic ability, my aerobic and lactic capacity, and my mental ability to push. I will need the support of my coach, family and friends. I will also need the obvious things like a barbell, pull-up bar, rings, medicine ball, etc.

As The Open concludes, I think it will be a great time for a 5 day Neera Cleanse. I think this will be an incredible challenge and potentially eye opening experience for me. I have never done any fasting of any kind, and I am sure that it would be both educational and mentally transformative. For this, I will need a cleanse kit and a lot of support from my family and friends for the 5 days. I will also need an effective plan to come off of the cleanse.

When the Neera cleanse has commenced, I would like to train for hypertrophy and eat for fat loss. I'd like to do this for a few reasons. One, it's been years and years since I've trained in this fashion, and I think it will be both interesting and a good way to rebuild from the CrossFit season as well as recover mentally from the stress of the competitive season. Two, I prescribe this for a lot of my clients, and I think it will be great to go through it first hand and remember what it's like to train like that, as well as stimulate me to learn something new. Third, and most selfishly, it also just so happens to conveniently align with Summer. Who doesn't want to look good in the Sun?

For this, I will need some concrete goals, a solid program design and a baseline nutrition plan. I will need a plan designed around muscle hypertrophy and a nutrition outline designed around fat loss. On the nutrition end of things, I will need a way to log my meals so I can effectively track my Macronutrients and make adjustments as necessary. I will also need the support of my wife and friends, as I’m sure I will have some periods of time where I am not that much fun to be around... I will also need the obvious basics like weights and gym equipment. Calipers and before and after pictures would also be necessary for the full experience and an effective test/retest of results.

As Summer concludes, hunting season will be around the corner. I’ve never really trained for the season, and have always felt fine in the mountains, albeit a little reluctant to when I know I should hike to the next ridge. So this year I’d like to feel great and have no no reservations about climbing to wherever I need to go. To accomplish this, I will need a program designed around aerobic capacity and long efforts, with some


anaerobic/suck intervals mixed in for those excessively steep challenges, and times when I'll need to kick it into gear. I will need to consider my fueling and make a plan for that, which will include the use of a logging app to determine how I feel and function during my training sessions and hunts, so effective changes can be made. I will also need a program that will help my single leg work, core stability, back strength and my carrying capacity. I will need boots, clothes and a pack to train with. I will also need some fun routes to climb and hike through. Lastly, though I will need to do some further research on how to best train this, I'd like to work on my ability to shoot under duress, and quickly drop my heart rate. I know a few people that compete in the Train to Hunt events, and I can ask them for some insights into what they do.

After hunting season is over (in December), it will be time to do some last minute preparing for the next years Open. At that point, I will need to take a look at where the year has taken me and what my goals will be. I'd imagine they will be to stay competitive within the gym, and to stay within the top 300-500 in the region. Although those goals are less concrete at this point, I will need the same resources as I will for this year's Open (Barbell, weights, etc.). And that should fully wrap up the next 12 months.

D—Life CoachingWritten summary and explanation on why consulting (life coaching) is a valuable part of the fitness coaching profession (and for your business)

● This summary will be your own business beliefs as an explanation as to why you do it

● Please make it “yours” and your business’ own● This summary should be directed towards a prospective client that you will

engage with the most - so use the correct terminology based on what you feel is appropriate for these clients

Lifestyle coaching and consulting is an incredibly vital part of the fitness coaching business. In fact, as I have come to realize, it is perhaps the most important part of the entire process. Prescribing training programs and nutritional advice is relatively easy for the majority of our clients. In fact, most of it is available from an infinite number of sources out there already. The prescription of “Squat, bend, push and pull some


weights 3-5 times per week, move around for at least an hour every day, consume a balanced amount of protein, fat and carbs from nutritious, unprocessed sources, drink water and sleep 8-10 hours of sleep a night” would dramatically change the lives of 90% of the clients I come in contact with and likely get them the results they want (or very close to, if not). Yet, it's never even once been as simple as that to get someone to adhere to that for more than a day with just telling them that prescription. Every single person has their own individual obstacles, mental blocks, pre-existing behaviors and habits that make it extremely difficult to just stick to a basic plan. They've all been raised by different parents who spent 15+ years doing things for them in different (and usually unhealthy) ways. They all have different families, jobs and are in different stages of life. They all have different hopes, fears and aspirations. They all have different starting points in training and eating. They respond differently to motivation strategies. The list goes on.

Whereas it's easy to explain to a client, “well, you're overeating “x”, and you aren't exercising “y”, that is an incredible oversimplification of what is going on. While person A is a 41 year old mother of 2 who used to play soccer and was always in good shape and happy with how she looked up until 5 years ago (and the birth of her 2nd child). She now runs around from school to practices and struggles to maintain order of her family's life. She doesn't have time to workout and feels overwhelmed by trying to make good food choices for herself and her family. Person B is a 28 year old single male that is has a moderately stressful job and wants to continue to keep up with the younger guys he plays basketball with. Other than breakfast (which is usually a toaster-prepared creation), he eats every meal of the day from take-out sources. Person C is a 65 year old woman who just fell over at home and had to call 9-1-1 for help getting up off the floor. When she got to the hospital, it was determined that she was in the beginning stages of Osteopenia and is incredibly lucky that she didn't break her shoulder or hip. All three of these people desperately desire change and improvement, but all three have entirely different priorities and are going to encounter entirely different physical and mental challenges along the way and will be in need of an effective plan and practice moving forward. Aligning these priorities with an effective nutritional and exercise plan as well as combating these challenges together is what sets us apart as coaches.

Through effective coaching and consulting, we can work together to decide what changes you are seeking, what could be getting in the way of those challenges and how to effectively move forward, continually evolving and developing through the cycles of change and improvement.

A—Nutrition


Fats

Table


B—Nutrition5-day food diary of your own - MUST include 2 weekend days and 3 weekdays

● This diary MUST contain a full diary with dates listed● COMPLETE diagnostics - amount of food needs to be precise, listed well, easily

read, etc.● After the diary is done provide a written summary on the EXACT calories per

day, then the EXACT ratios of Fat to Protein to Carb ratios per day - EXACT (these will be analyzed based on your amounts so do not guess)

● Include what format you used to discover the calories contained in each of the foods

Via MyFitnessPal, using a food scale for measurements:

Wednesday January 27th, 2016

FOODSCalori

esCarb

sFat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Eggs - Egg, 4 large egg (50g) 280 0g 20g 24g 740mg 280mg 0g 0g

Banana - Banana, 1 banana (126 g)

(in smoothie)105 30g 0g 1g 0mg 0mg 19g 3g

Milk - Whole Organic, 1 cup


Thorne Fx - Whey Protein Isolate - Chocolate,

29 grams

(in smoothie)

100 3g 1g 21g 15mg 102mg 1g 1g

Lunch


Cabbage, raw, 3 cup, chopped 67 15g 0g 3g 0mg 48mg 9g 7g

White Rice - White Rice, 1 cup 205 44g 0g 1g 0mg 0mg 0g 0g

Trader Joe's - Organic Ground Beef 85/15, 8 oz

(112g)480 0g 34g 42g 150mg 150mg 0g 0g

Dinner

Trader Joe’s - Organic Ground Beef 85/15, 4 oz 160 0g 7g 22g 70mg 55mg 0g 0g

Kirkland - Bacon, 2 slices (18g) 80 0g 6g 6g 20mg 350mg 0g 0g

White Rice - White Rice, 0.67 cup 137 29g 0g 1g 0mg 0mg 0g 0g

Cabbage - Green - Shredded, 1 cup 17 4g 0g 1g 0mg 13mg 2g 2g

Snacks

Eggs - Hard Boiled, 2 Large Egg (50 g)

@ 10am156 1g 10g 12g 374mg 124mg 1g 0g

Fuji Apple - Apple, 1 Medium (154g)

@ 10am80 22g 0g 1g 0mg 0mg 17g 5g

Tillamook - Cheddar Cheese - Medium, 2 oz

(28g)

@ 10am

220 0g 18g 14g 50mg 340mg 0g 0g

Nuts, almonds, 0.25 cup, slivered

@ 3pm156 6g 13g 6g 0mg 0mg 1g 3g

Super 1 - Peanut Butter, 2 tbsp

@ 3pm200 6g 16g 8g 0mg 90mg 2g 2g


Knudsen - Knudsen 2% Cottage Cheese, 0.5

cup

@ 3pm

90 6g 3g 11g 15mg 410mg 4g 0g

TOTAL: 2,683 178g136

g182g

1,469mg

2,092mg

68g 23g

Totals: C- 179, F- 136, P- 181Ratios: C- 27%, F- 46%, P- 27%

January 28, 2016

FOODSCalori

esCarb

sFat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Thorne Fx - Whey Protein Isolate - Chocolate, 29 grams

(in smoothie)

100 3g 1g 21g 15mg 102mg 1g 1g

Milk - Whole, 1 cup




Eggs - Egg, 4 large egg (50g) 280 0g 20g 24g 740mg 280mg 0g 0g

Lunch

Mission - Soft Flour Taco Shells, 4 shell (49g)

560 104g 12g 16g 0mg 1,600m 4g 4g


g

Trader Joe's - Organic Ground Beef 85/15, 10 oz (112g)

600 0g 43g 53g 188mg 188mg 0g 0g

Generic - Cheese (Cheddar), 1 cup 452 0g 38g 28g 119mg 704mg 0g 0g

Greens - Baby Arugula, 1 cup (20 gm) 6 1g 0g 1g 0mg 3mg 0g 0g

Dinner

Jennie - O Lean Ground Turkey - 93/7, 8 oz 340 0g 16g 42g 160mg 160mg 0g 0g


Snacks

Knudsen - Knudsen 2% Cottage Cheese, 0.5 cup

@ 10am

90 6g 3g 11g 15mg 410mg 4g 0g

Almonds - Unsalted, 3 tablespoon

@ 10 am480 5g 18g 18g 0mg 0mg 1g 3g

Knudsen - Knudsen 2% Cottage Cheese, 1 cup

@ 3pm

180 12g 5g 22g 30mg 820mg 8g 0g

Super 1 - Almonds, 0.5 cup

@ 3pm340 10g 30g 12g 0mg 0mg 2g 6g

TOTAL: 3,888 227g 194 258g 1,302m 4,397m 51g 17g


g g g

Totals: C- 227, F- 294, P- 258Ratios: C- 25%, F- 47%, P- 28%

January 29, 2016

FOODSCalori

esCarbs

FatProte

inChole

stSodiu

mSuga

rsFib

er

Breakfast

Eggs - Egg, 4 large egg (50g) 280 0g20g

24g740m

g280m

g0g 0g


in smoothie105 30g 0g 1g 0mg 0mg 19g 3g

Milk - Whole, 1 cup

in smoothie150 12g 8g 8g 35mg

130mg

12g 0g

Thorne - Medipro Vegan All-in-one Shake-chocolate, 2 scoops (47g)

in smoothie (out of whey)

170 14g 5g 22g 0mg 0mg 4g 6g

Lunch

Greens - Baby Arugula, 1 cup (20 gm) 6 1g 0g 1g 0mg 3mg 0g 0g

Generic - Cheese (Cheddar), 0.25 cup 113 0g 9g 7g 30mg176m

g0g 0g

Elk - Ground, raw, 0.5 lb(s) 390 0g 20 49g 150m 179m 0g 0g


g g g

Mission - Soft Flour Taco Shells, 4 shell (49g) 560104

g12g

16g 0mg1,600

mg4g 4g

Dinner

Generic - Chicken Thigh, Coated and Baked With Skin, 4 thigh

916 0g62g

100g372m

g336m

g1g 1g

Homemade - Quinoa and Pasta Salad, 1 cups 275 51g 2g 9g 0mg 1mg 0g 7g

Cabbage - Green - Shredded, 0.5 cup 9 2g 0g 1g 0mg 7mg 1g 1g

Snacks

Super 1 - Almonds, 0.5 cup

@ 10am340 10g

30g

12g 0mg 0mg 2g 6g

Knudsen - Knudsen 2% Cottage Cheese, 1 cup

@ 10am180 12g 5g 22g 30mg

820mg

8g 0g

Thorne Research - Medipro Meal Essentials Chocolate, 1 scoops 52g

@ 3pm

105 6g 2g 15g 0mg 0mg 2g 4g

Milk - Whole, 3.25% milkfat, 1 cup

@ 3pm146 11g 8g 8g 24mg 98mg 13g 0g

Super 1 - Banana, 1 banana

@ 3pm105 27g 0g 1g 0mg 1mg 14g 3g

TOTAL: 3,850 280 183 296g 1,381 3,631 80g 35g


g g mg mg

Totals: C- 279g, F- 183g, P- 295gRatios- C- 28%, F- 42%, P- 30%

January 30, 2016

FOODSCalori

esCarbs

FatProte

inChole

stSodiu

mSuga

rsFib

er

Breakfast

Banana - Banana, 1 banana (126 g) 105 30g 0g 1g 0mg 0mg 19g 3g

Milk - Whole, 1 cup 150 12g 8g 8g 35mg130m

g12g 0g


170 14g 5g 22g 0mg 0mg 4g 6g

Eggs - Egg, 4 large egg (50g) 280 0g 20g 24g740m

g280m

g0g 0g

Lunch

Chicken Breast With Skin Fried - Chicken Breast, 178 g

320 13g 14g 36g145m

g1,130

mg15g 2g

Fried Chicken - Thigh - Drum, 1 piece 175 3g 10g 17g 25mg200m

g0g 0g

Beef, cured, sausage, cooked, smoked, 3 sausage

402 3g 35g 18g 86mg1,459

mg0g 0g

Dinner


Wild - Rainbow Trout Whole, 12.48 oz 600 0g 10g 74g209m

g124m

g0g 0g

Super 1 - Instant White Rice, 1 cup 320 72g 1g 8g 0mg 10mg 0g 2g

Super 1 - Asparagus, 6 spears 20 3g 0g 2g 0mg 0mg 2g 1g

Snacks

Kettle House - Cold Smoke Beer, 2 pint 586 40g 0g 18g 0mg 0mg 0g 0g

TOTAL: 3,128190

g103

g228g

1,240mg

3,333mg

52g 14g

Totals: C- 190g, F- 103g, P- 228gRatios: C- 29%, F- 36%, P- 35%

January 31, 2016

FOODSCalori

esCarbs

FatProte

inChole

stSodiu

mSuga

rsFib

er

Breakfast

Eggs - Egg, 4 large egg (50g) 280 0g20g

24g740m

g280m

g0g 0g

Banana - Banana, 1 banana (126 g) 105 30g 0g 1g 0mg 0mg 19g 3g

Milk - Whole, 1 cup 150 12g 8g 8g 35mg130m

g12g 0g


170 14g 5g 22g 0mg 0mg 4g 6g

Dinner


Pork - Fresh, loin, tenderloin, cooked, broiled, 6 oz 342 0g14g

51g160m

g109m

g0g 0g


Beets - Cooked, boiled, drained, 0.5 cup slices 37 8g 0g 1g 0mg 65mg 7g 2g

Kale salad - Salad, 1 cup 150 15g 9g 3g 0mg150m

g10g 2g

Snacks

Knudsen - Knudsen 2% Cottage Cheese, 1 cup 180 12g 5g 22g 30mg820m

g8g 0g

Super 1 - Almonds, 0.5 cup 340 10g30g

12g 0mg 0mg 2g 6g

Milk - Whole, 3.25% milkfat, 1 cup 146 11g 8g 8g 24mg 98mg 13g 0g

Thorne Whey Protein Isolate - Chocolate - Protein Powder, 1 scoop 29 gm

100 3g 1g 21g 15mg102m

g1g 1g

Super 1 - Banana, 1 banana 105 27g 0g 1g 0mg 1mg 14g 3g

TOTAL: 2,310186

g100

g175g

1,004mg

1,755mg

90g 23g

*No lunch. Just not hungry.Totals: C- 186g, F- 100g, P- 175gRatios: C- 32%, F- 38%, P- 30%


C—

NutritionRead The Metabolic Diet by Dr. Mauro di Pasquale

● In no less than 1000 words provide a written summary on:○ The basic idea behind the book○ How you can use methods like this to help a certain audience○ What the positives and negatives of this style of eating and for whom

and what time○ What you learned in relation to the importance of endocrinology on

nutrition○ What you are going to do with this new information and how will you

implement it in body transformation and/or health clients

The Metabolic Diet, by Mauro Di Pasquale, MD, is a book directed at those trying to lose weight, decrease body fat, increase energy levels, stay healthier and feel better overall. Though he touches on athletes trying to perform better, I wouldn’t say that it is a main directive of the book.

Pasquale’s main hypothesis is that the vilification of fat and consumption of excess carbohydrates has had a tremendously negative affect on the health and wellness of America’s population. For consideration and comparison, Pasquale cites many studies and resources demonstrating that a diet high in carbohydrates and low in fat has resulted in higher levels of triglycerides, lower HDL levels, increased risk of heart attack, and increased risk of type 2 diabetes as well as increases in body fat retention, energy reductions and overall health.

Instead, Pasquale advocates for a diet higher in Protein and higher in Fat, while reducing Carbohydrate intake to a minimum. He cites further studies that disprove a great deal of the (current at the time) prevailing wisdom that consuming animal protein and fat was linked to cancer, heart disease and an increase in body fat retention. The link between consuming fat and retaining fat has been largely misunderstood and misconstrued.

Of course, his statements do not recommend going apeshit on fats and protein, but food quality must be taken into consideration, and the less processed, the better, particularly with hydrogenated fats.

Pasquale gives some good guidelines on how to determine these levels of macronutrients that make it feasible to make this diet a lifestyle instead of a burden. With the Assessment phase of the diet, it allows the individual/coach to determine a


level of

carbohydrate intake that is appropriate and most beneficial to them instead of setting hard and fast rules.

Because I like structure, and I have a hard time with prescribing one diet to everyone, I like the Metabolic Diet and it’s guidelines, at least for a lot of my clients. I think that for body composition, overfat, out of shape clients who are looking for guidance, this is going to give me a good outline to move forward and get started with them. For me, the high fat, low carb is not anything new for those clients. However, prescribing something like “Paleo”, or “eat less carbs”, is inaccurate, inneffective, and lacking a real plan that will produce results. So now, I can combine the discussion around protein intake, fat intake (and assuaging fear of consuming fats), with a good baseline for carb experimentation. I think the 30g of Carbs that he recommends for the assessment phase is a little aggressive for most people. However, I do work with a lot of people who desire that instant gratification/instant suffering because it makes them feel like they are doing something that the 30g might be appropriate for. This will grant them enough of a “lets get started on the right foot tomorrow and try and kill ourselves in the gym and be perfect with our diet” for two weeks while framing a more realistic plan for moving forward.

In addition to the baselines and guidelines for determining an accurate level of carbohydrate intake, I think the “cheat meal/day/weekend” is helpful. Though some people seem to like discipline and being strict, they will inevitably crack. This allows them some margin for living a normal life that will include catered events, and the need to cut loose every once in a while. This will help those that have a hard time staying on track get through the week with something to look forward to, and will help others that have a tendency to stay extremely disciplined, then binge eat and feel guilty. Additionally, those that have a hard time getting through the week have an outline on how to handle that too. Whereas so many “diets” are all or nothing, this gives people an ability to make it sustainable without having one shitty day and throwing it all to the wind. Of course, cheat meals turn into cheat days and then weekends and then weeks, etc, so this will necessitate some monitoring, but assuming they are able to work with me (and they’re honest), I think it will be successful long term.

However, this is not going to be appropriate for everyone. I don’t know that this is a great starting place for most athletes or people looking to up their performance. Because of their different energy requirements, tolerances and other factors, the Metabolic Diet is probably not for these populations. It does still provide some frameworks, and the ability to get a lot of the people who are still low fat/high carb


subscribers to come off of that for better health long term, and a good plan to move forward.

Though this book wasn’t necessarily revolutionary for me, it did give me a better understanding of endocrinology, nutrition and how the body responds on a cellular level to nutrition. While I had heard the term thrown around a lot, this book gave me a much better understanding of insulin sensitivity and the ability to convey the idea to clients. I can now grasp the idea how how eating a diet full of starches and sugars cause your blood sugar levels to rise, which signals the release of insulin to convert the sugar into glycogen for use as energy, but if there is an excess, and no more room for short term storage, it will get stored in the body as fat. When you continue to pound the system with an excess of blood sugar/glycogen, the body becomes more prone to storing the excess as fat instead of using it. Now, when I am explaining why they shouldn’t fear fat intake, but should make better considerations of carbohydrate intake, I can give them a cursory overview of what happens within the body that makes that accurate. For my personal and client needs, I have a deeper understanding of nutrient timing and the availability of energy sources from certain foods. This allows me to better prescribe pre-workout, post-workout and intra-workout meals depending on needs.

I will certainly keep this book and use it as a framework for many of my clients.


A—

Program DesignFemale volleyball player in high school has patellar tendinitis and is away from playing for 3 months. She needs direction from you on training; she is doing PT/rehab 2x/week alongside the training you are doing.

● Please provide to OPEX a weekly dry land training program for 3 weeks and 4x/week (12 sessions) that you are going to perform with this athlete. These are the 1st 12 sessions you will be together so provide details on:

○ What you have discovered about this injury, how it is caused, who gets it most, the functional physiology behind it?

- occurs in athletes in sports requiring a sudden start/stop and/or jumping movements

- prevalent in ages 16 to 35- occurs in both males and females

- with a predilection for males- the entheses (where tendon/ligament attaches to bone) is at risk for tendinosis

- this is usually the site of peak loads and therefore stress concentration and overload of the patellar tendon

- caused specifically by- high volume of high loading episodes without rest/recovery

- in proper loading/recovery periods, a tenocyte will produce growth factors such as TGF beta1 and ILGF 1 that can result in an increased tendon fiber size and number, equalling greater tendon strength

- plyometrics can be a major cause of problems because they are more stiff at higher loading rates, translating the load to the enthesis

- Physical Presentations- tenderness of proximal patella tendon at the inferior pole of the patella- mild swelling in area- symmetrical tracking- full range of motion- 80-95% success rate in treatment

- Effective Treatments- rest (only in acute overuse)- NSAIDs (only in acute injury)- use may impair repair of tendon- Eccentric Exercises

- strongest evidence of efficacy in treating tendionsis


○ What was the assessment you performed?

- I would perform the Upper Body Pushing, Pulling, Bending, Core Assessment for Strength. For Work Capacity, I would use an Assault Bike or Rower

○ Movements you can and cannot do based on what you have researched and know based on this injury

- Weeks 0-2

- Cannot Do - running, jumping - Can Do - Non bounding dependent on pain

- Weeks 2-4 - Cannot Do - begin jogging - no full weight bearing running

○ Requirements for the sport and what you can do to help in training for this young girl

Requirements for the Sport and What You Can do to Help in Training for this Young GirlShouldersoverhead flexibilityscapular stabilitybalance from side to sidemuscular enduranceLow Back EnduranceLateral Low Body Movement*Squatting*Lunging*Corebracingrotational strengthCalf Endurance/PowerConditioning Requirements


MAP 10 work

for matchesShort Anaerobic bursts for plays* Difficult to train during 4 weeks due to injury

Week 1

Day 1

CP:A1. Deadlift @ 3111; 10 x 3, rest :60A2. Dumbbell Shoulder Press @ 2113; 8 x 3, rest :60B1. Single Leg Good Morning @ 2211; 8/leg x 3, rest :60B2. TRX Row @ 3112; 10 x 3, rest :60C1. Front Leaning Rest :45 x 3, rest :60C2. Med Ball Situp 10 x 3, rest :60

Day 2

A1. Air Squat to Box @ 5130; 12 x 3, rest :60A2. Single Arm Lat Pull Down @ 3010; 10/arm x 3, rest :20/arms, :60 before A1B1. Alternating Box Step Up to 12” Box @ 5010; 8/leg x 3; rest :60B2. Alternating Dumbbell Shoulder Press @ 3013; 10/arm x 3, rest :60C. Assault Bike for Calories x 15 Minutes @ 70% effort, no restRow for Calories x 15 Minutes @ 70% effort

Day 3

Strength Work:A1. Single Leg Deadlift @ 3112; 10/leg x 3, rest :60A2. Push-up @ 3211; 5-8 x 3, rest :60B1. Reverse Hyper @ 3112; 8 x 3, rest :60B2. Lat Pull Down @ 3112; 8 x 3, rest :60C1. Rotational Med Ball Throw Against Wall 10/Side x 3, rest :60C2. Ab Wheel @ 3012; 10-12 x 3, rest :60 - to comfortable distance

Day 4


A1. Air

Squat to Box @ 5130; 12 x 3, rest :60A2. Bent Over Dumbbell Row @ 3012; 10/arm x 3, rest :20/arms, :60 before A1B1. Lateral Box Step Up to 12” Box @ 5010; 8/leg x 3; rest :60B2. Dumbbell Bench Press @ 3013; 10 x 3, rest :60C. 3 Rounds of

- Row x 2000m- 200m Farmer’s Carry w/ KB’s in Each Hand- 15 Handstand or Plank Shoulder Touches- 10 Overhead Med Ball Throw to Wall w/ 6-10# Ball

- All at 70-75% Effort

Week 2

Day 1

Strength Work (same reps, but increase weight unless noted)A1. Deadlift @ 3111; 10 x 4, rest :60A2. Dumbbell Shoulder Press @ 2113; 8 x 4, rest :60B1. Single Leg Good Morning @ 2211; 8/leg x 4, rest :60B2. TRX Row @ 3112; 10 x 4, rest :60C1. Front Leaning Rest :45 x 4, rest :60C2. Explosive Med Ball Situp; 10 x 4, rest :60

Day 2

A1. Air Squat to Box (Ideally lower that last week) @ 5130; 15 x 3, rest :60A2. Single Arm Lat Pull Down @ 3010; 8/arm x 3, rest :20/arms, :60 before A1B1. Alternating Box Step Up to 14” Box @ 5010; 8/leg x 3; rest :60B2. Alternating Dumbbell Shoulder Press @ 3013; 8/arm x 3, rest :60C. Assault Bike for Calories x 12 Minutes @ 75-80% effort, no restRow for Calories x 12 Minutes @ 75-80% effort

Day 3

CP:A1. Single Leg Deadlift @ 3112; 10 x 4, rest :60A2. Push-up @ 3211; 5-8 x 4, rest :60B1. Reverse Hyper @ 3112; 8 x 4, rest :60


B2. Lat Pull

Down @ 3112; 8 x 4, rest :60C1. Rotational Med Ball Throw Against Wall; 10/Side x 4, rest :60C2. Ab Wheel 10-12 x 4, rest :60

Day 4A1. Air Squat to Box @ 5130; 15 x 3, rest :60A2. Bent Over Dumbbell Row @ 3012; 8/arm x 3, rest :20/arms, :60 before A1B1. Lateral Box Step Up to 14” Box @ 5010; 8/leg x 3; rest :60B2. Dumbbell Bench Press @ 3013; 8 x 3, rest :60C. 4 Rounds of:

- 1:00 Russian KB Swing- 1:00 Plank Hold- 1:00 Assault Bike for Calories- :30 Side Plank R- :30 Side Plank L- 1:00 Row for Calories- 1:00 Lying Leg Raise Hold

Week 3

Day 1

CP:A1. Deadlift @ 3111; 8 x 5, rest :60A2. Dumbbell Shoulder Press @ 2113; 8 x 5, rest :60B1. Single Leg Good Morning @ 2211 6/leg x 4, rest :60B2. TRX Row @ 3112; 6 x 4, rest :60C1. Front Leaning Rest 1:00 x 4, rest :60C2. Explosive Med Ball Situp 12 x 4, rest :60

Day 2

A1. Air Squat to Box (Ideally lower that last week) @ 5130; 12 x 4, rest :60A2. Single Arm Lat Pull Down @ 3010; 10/arm x 4, rest :20/arms, :60 before A1B1. Alternating Box Step Up to 16” Box @ 5010; 8/leg x 3; rest :60B2. Alternating Dumbbell Shoulder Press @ 3013; 6/arm x 3, rest :60C. Assault Bike for Calories x 10 Minutes @ 80% effort, no restRow for Calories x 12 Minutes @ 80% effort


Day 3

CP Day:A1. Single Leg Deadlift @ 3112; 10 x 5, rest :60A2. Push-up @ 3211; 5-8 x 5, rest :60B1. Reverse Hyper @ 3112; 8 x 5, rest :60B2. Lat Pull Down @ 3112; 8 x 5, rest :60C1. Rotational Med Ball Throw Against Wall 8/Side x 5, rest :60C2. Ab Wheel 10-12 x 5, rest :60

Day 4A1. Air Squat to Box @ 5130; 15 x 3, rest :60A2. Bent Over Dumbbell Row @ 3012; 6/arm x 3, rest :20/arms, :60 before A1B1. Lateral Box Step Up to 14” Box @ 5010; 10/leg x 4; rest :60B2. Dumbbell Bench Press @ 3013; 6 x 4, rest :60C. 5 Rounds of:

- Row 500m- 15 Push-up- 15m Side Shuffle to the Right- 15m Side Shuffle to the Left- 15 Russian KB Swing- 15m Bear Crawl Forward- 15m Bear Crawl Backward

- all at 80% effort

B—Program DesignProvide a written 3x/week training program for 4 weeks showing you understand progression for someone who scores 340# on their DL and 340# on their BS - male/intermediate

● What do these numbers mean when having only 2 of them?

These numbers mean that the athlete has a poor back squat to deadlift ratio. Assuming someone of this strength ability is in a level 4 category, according to principles put forth in the OPEX training module, their deadlift should be 25% more than their back squat. Assuming this imbalance isn’t due to an injury, the disproportionate ratio could be related to one or all of the following:weak gripweak hamstrings in relation to quadricepsweak glutes


weak coreweak postural strengthweak Scapular Stabilitylack of techniqueovertraining the squat and neglecting the deadliftweak lower backinability to get in position

● What is your line of thinking in design going forward if balance is a goal for this person?

My line of thinking is to test some other areas to determine other weaknesses or issuesi’d like to see the deadlift and the squat to make technique and mobility assessmentsas far as the training programI’d like to train the deadlift 2x week with some accessory movements, and train a variation of the squat in one or all of the following: low bar, speed, single leg accessory workAccessories will include grip strength, core and low back stamina work, pulling positional work

● What does the training looking like? Fill in ALL gaps theoretically - reps, sets, rest, tempo MUST be included in all - even in supplementary work.

without having info on NME, I’m going to have to go off some basic principles for someone with an intermediate training age and say that if this is only a 4 week chunk of time, that reps and sets should be relatively high in volume, low in intensityReps should start in the 6-8-10 Range to accumulate volume in proper patterns and build a base for the later reps in a lower rep range but higher intensity. For this 3-4 week period, I’d stay in the 6-8-10 range and taper down to some 4s and even 2s in the 4th week. Sets should start in the 3-4 Range and taper to a 6-7 range as progress is shown. For this 4 week period, I’d stay in the 3-4 Range. Rest should start in the 1:30-2:00 range, and build to 2-3:00 in later Intensification phasesTempo would depend a lot on where the weakness falls, but in the beginning of the cycle, the client would have a high TUT, especially on the eccentrics and at the top of the lift


If

we’re talking about maintaining balance, we should still be training the other aspects of planes of motion for the sessions, but we can tailor those to address the weaknesses present

● NO CONDITIONING based work allowed in training, only weight based and structural work

● Provide 12 workouts showing progression

Week 1

Mon

Deadlift @ 2112; x 10, 8, 6, 4, rest 2 minB. Shoulder Press @ 2011; 8-10 x 4, rest 2 minC. Bent Over Barbell Row @ 2012; 8 x 3, rest 2 minD. Reverse Hyper @ 3011; 12 x 3, rest 1 min

Wed

A. Low Bar Back Squat @ 3010; 8 x 4, rest 2 minB. Bench Press @ 2010; 10 x 4, rest 2 minC. Weighted Pull up @ 2212; 5 x 4, rest 2 minD. Sled Pull 50m x 3, rest as needed to maintain speed and weight

Fri

A. Trap Bar Deadlift @ 4011; 1.1.1.1.1 x 4, rest 5 sec between reps and 2 min between setsB. Single Leg Good Morning @ 3211; 8/leg x 4, rest 1:30C. Farmers Carry 100m x 3 AHAP w/ no breaks, rest as neededD. GHD Sit-up to Parallel @ 20X1; 12-15 x 3, rest 1 min

Week 2

Day 1

Deadlift @ 2112; 8, 8, 6, 4, rest 2 minB. Shoulder Press @ 2011; 6-8 x 4, rest 2 min


C. Bent Over

Barbell Row @ 3013; 8 x 3, rest 2 minD. Reverse Hyper @ 3011; 10 x 3, rest 1 min

Day 2


Day 3

A. Trap Bar Deadlift @ 4011; 1.1.1.1.1 x 4, rest 3 sec between reps and 2 min between setsB. Single Leg Good Morning @ 3211; 6/leg x 4, rest 1:30C. Farmers Carry 150m x 3 AHAP w/ no breaks, rest as needed, heavier than last weekD. GHD Sit-up to Parallel @ 20X1; 4 x 12-15, rest 1 min

Week 3

Day 1

Deadlift @ 2112; 8, 6, 4, 4, rest 2 minB. Shoulder Press @ 2011; 4-6 x 4, rest 2 minC. Bent Over Barbell Row @ 2012; 6 x 3, rest 2 minD. Reverse Hyper @ 3011; 8 x 3, rest 1 min

Day 2


Day 3


A. Trap Bar

Deadlift @ 4011; 1.1.1.1.1 x 4, rest 2 sec between reps and 2-3 min between setsB. Single Leg Good Morning @ 3211; 6/leg x 4, rest 1:30C. Farmers Carry 100m x 4 AHAP w/ no breaks, rest as needed, heavier than last weekD. GHD Sit-up to Parallel @ 20X1; 15-18 x 3, rest 1 min

Week 4

Day 1

Deadlift @ 2112; 6, 6, 4, 2, rest 2 minB. Shoulder Press @ 2011; 3-4 x 4, rest 2 minC. Bent Over Barbell Row @ 3013; 6 x 3, rest 2 minD. Reverse Hyper @ 4011; 8 x 3, rest 1 min

Day 2

A. Low Bar Back Squat @ 3010; 6 x 4, rest 2 minB. Bench Press @ 2010; 10, 8, 6, 4, rest 2 minC. Weighted Pull up @ 2323; 7 x 4, rest 2 minD. Sled Pull 75m x 4, rest as needed

Day 3

A. Trap Bar Deadlift @ 4011; 5 x 4, rest 10 sec between reps and 2-3 min between setsB. Single Leg Good Morning @ 3211; 4/leg x 4, rest 1:30C. Farmers Carry 150m x 4 AHAP w/ no breaks, rest as needed, heavier than last weekD. GHD Sit-up to Parallel @ 20X1; 15-18 x 4, rest 1 min


C—

Program DesignProvide 16 “progressive” lactic endurance workouts for a client (female, 2 strict chin ups, BS 200#, BWT 142#, 26 years of age)

● Goal is sport of fitness● 2-3 of these sessions are preferred per week● RX ONLY the workouts, nothing else, make assumptions as needed● There should be a proper mixture of cyclical alone, and mixed work - and

appropriate movements for all mixed work based on assessment notes above

Workouts

Week 1:

Mon 3 x Sprint 400m @ @ 90% 400m PR, rest 8 min rest 15 min3 x Row 400m @ 95% 500m PR Pace, rest 8 min

Wed

3 x 1:30 of: - Max Unbroken, continuous movement Pull-up (no more than 6) - 10 Burpee - Max AirDyne Calories - rest 10 minutes

rest 15 Minutes

3 x AFAP - 10 Unbroken TnG Push Jerk (95-115) - 15 AKBS (53#) - Sprint 250 - rest 10 Minutes

Fri

3 Rounds of:


- 8

Unbroken Front Squat @ 115-135# - Row Sprint 250m @ 95% - rest 8 minrest 15-20 Min3 Rounds of: - 8 TnG Deadlift @ 155-185# - Run Sprint 250m - rest 8 min

Week 2:

Mon

4 Rounds of: - :30 Double KB Front Squat @ 35#/hand - :30 Burpee - :30 Box Jump Over (20#) - rest 7:30rest 15-20 min4 Rounds of: - :30 Row @ 95% Effort - :30 AD Sprint @ 95% Effort - :30 DU Sprint @ 95% Effort - rest 7:30

Wed

4 Rounds of: - 5-7 Pull-up - 12 Thruster (65#) - 18 AKBS (53#) - rest 7 Min

rest 15 Min

4 Rounds of: - 6 Kipping HSPU - 8 Power Clean (75-95#) - 12 Burpee


- rest 7

min

Fri

3 Rounds of: - Run 600m @ 80-85% 400m PR Pace - rest 10 min

rest 20 min

3 Rounds of: - Row 600m @ 80-85% 500m PR Pace - rest 10 min

Week 3:

Mon

3 Rounds of:2:00 AMRAP10 Shoulder to OH (75-95)50 Double UndersMax AD Cal @ 90% Effortrest 9 Min

rest 20-25 Min

3 Rounds of:2:00 AMRAP of8 Kipping HSPU15 AKBS (53)Max Row Cal @ 90% Effortrest 9 Min

Wed

AM3 Rounds of:


8 UB TnG

Deadlift 135#10 BurpeeRun Sprint 250m @ 90% Effortrest 8 min

PM3 Rounds of:8 UB Hang Power Clean 95#10 Box Jump Over (20”)Row Sprint 250m @ 90% Effortrest 8 min

Fri3 Rounds of::30 Overhead Squat @ 75-95#:30 American KB Swing (53#):30 BJ Over (20”):30 Front Squat @ 75-95#:30 AKBS (53#):30 BJ Over (20”)rest 12 min

rest 20-25 min

4 Rounds of::30 Toes to Bar:30 AD @ 95% Effort:30 DU Sprint:30 Toes to Bar:30 AD @ 95% Effort:30 DU Sprintrest 12 min

Week 4:

Mon

3 Rounds of:


5-7 Pull-ups

20 Thruster @ 65#25 Burpeerest 10 min

rest 20 min

3 Rounds of:5-6 Pull-ups (should be unbroken)20 Deadlift @ 115#25 Box Jump Over @ 20”rest 10 Min

Wed

2 Rounds of:Run 1000m @ 80% 800m PRrest 15 min

Rest 20 Min

2 Rounds of:Row 1000m @ 85% 1k PRrest 15 min

Fri2 Rounds of:3:30 for5 UB Pull-up50 Double Under15 Cal Airdyne @ 85% Effort5 UB Pull-up50 Double UnderMax AirDyne @ 90% Effortrest 13:30

rest 30 min

2 Rounds of:


3:30 for

5 UB Pull-up25 AKBS (53#)15 AD Cal @ 85% Effort5 UB Pull-up25 AKBS (53#)Max AD Cal @ 90% Effortrest 13:30

Week 5

Mon

2 Rounds of:8 Touch and Go Power Clean @ 75-95#8 Thruster @ 65-85#sprint 400m @ 85% 400m PRrest 12 min

rest 30 min

2 Rounds of:8 Touch and Go Power Snatch 55-65#8 Overhead Squat 55-65#Row 500m @ 85% 500m PRrest 12 min

Wed

2 Rounds of:- :30 OHS Squat @ 65#:30 Burpee:30 BJ Over (20”):30 Front Squat @ 95#:30 Burpee:30 BJ Over (20”)Sprint 200m @ 95% Effortrest 14 Min


rest 30 Min

2 Rounds of::30 Row @ 90% Effort:30 AD @ 90% Effort:30 DU:30 Row @ 90% Effort:30 AD @ 90% Effort:30 DUSprint 200mrest 14 min

Fri

2 Rounds of:

5 Pull-up15 Thruster (65#)25 Burpee5 Pull-up15 Thruster (65#)25 Burpeerest 12 min

rest 30 min

2 Rounds of:

10 Toes to Bar15 Deadlift @ 135-15520 BJ Over (20”)10 TTB15 Deadlift @ 135-15520 BJ Over (20”)rest 12 min


A—

AssessmentCreate and post a link to a YouTube video - perform the following on a beginner level client;

● The Sorensen test● The Powell raise test● The push up/FLR test● The standing lunge test (step ups if needed)

Note: For each test show proficiency in description, cues, non-cues, and bedside manner. VIDEOS SHOULD NOT EXCEED 10 MINUTES IN LENGTH

https://youtu.be/6qaBHr_xP-o


B—

AssessmentPerform 10 SSS tests on clients

● Provide scores and pictures of the 10 people you have performed the test on○ These are only with people who are ok with having a before and after

picture taken○ Pictures CAN be included of people with or without shirts on - its up to you

and the client)○ These pictures are proof of the SSS being performed on these individuals

- please have names associated with the pictures and scores for each person attached to those pictures

1. Amy Bistine: Cheek: 7.5Chin: 8.5Pectoral: n/aTricep: 17Subscap: 11Midaxilla: 14Iliac: 27Umbilical: 23Quadriceps: 16.5Hamstring: 15Calf: 9.5

2. Anita Rotert:Cheek: 14Chin: 20Pectoral: n/aTricep: 35Subscap: 27


Midaxilla: 28Iliac: 36Umbilical: 42Quadriceps: 40Hamstring: 31Calf: 27

3. Cari HouseCheek: 10Chin: 11Pectoral: n/aTricep: 17Subscap: 12Midaxilla: 8Iliac: 27Umbilical: 23Quadriceps: 26Hamstring: 19Calf: 16


4. Christa Vindum

Cheek: 8Chin: 6.5Pectoral: n/aTricep: 9Subscap: 10.5Midaxilla: 11Iliac: 21.5Umbilical: 16Quadriceps: 18Hamstring: 17.5Calf: 16


5.

Jake Humble

Cheek: 13.5Chin: 10.5Pectoral: 14Tricep: 23.5Subscap: 16Midaxilla: 21Iliac: 44Umbilical: 45Quadriceps: 23Hamstring: n/aCalf: 16.5

6. Kelcie DevittCheek: 10.5Chin: 14Pectoral: n/aTricep: 19.5Subscap: 21.5Midaxilla: 22Iliac: 44Umbilical: 23


Quadriceps: 35Hamstring: 36.5Calf: 16

7. Kirk SehlmeyerCheek: 13Chin: 11Pectoral: 24Tricep: 26Subscap: 27.5Midaxilla: 34.5Iliac: 57Umbilical: 41Quadriceps: 28Hamstring: n/aCalf: 20


8. Matt Gillis

Cheek: 8Chin: 7Pectoral: 11Tricep: 9Subscap: 9Midaxilla: 9Iliac: 31Umbilical: 27Quadriceps: 13Hamstring: n/aCalf: 9


9. Molly Benefield

Cheek: 8.5Chin: 9.5Pectoral: n/aTricep: 14Subscap: 9Midaxilla: 12Iliac: 20Umbilical: 17Quadriceps: 27Hamstring: 18Calf: 12


10. Nick Shillock

Cheek: 9Chin: 13.5Pectoral: 15Tricep: 15Subscap: 19.5Midaxilla: 24Iliac: 42Umbilical: 45Quadriceps: 14Hamstring: n/aCalf: 15


C—AssessmentPerform one Level 4 work capacity testing on an individual in fitness

● Create a document that shows the name, picture of the person, age, dates of testing, scores, and ALL tests that were performed and why you chose them - there should be NO LESS THAN 10 tests performed as a minimum

● Provide feedback based on the tests of where they sit on the fitness continuum for training going forward based on what you see in the testing

Dan Stewart○ Age: 36○ Testing from 8/11/15- 8/30/15

SSS: Cheek- 5Chin- 7Pectoral- 5Tricep- 5Subscap- 9Midaxilla- 7Iliac- 12Umbilical- 11Quadriceps- 4Calf- 4

Strength/Physical Assessment

Squat:1RM Back Squat: 325Max Reps at 85% B.S: 81RM Front Squat: 275Max Reps at 85% FS: 61RM Overhead Squat: 2053 Reps at 85%: 3

Upper Body Push:


Max

Push Up: 521RM Bench Press: 265Max Reps at 85%: 2081RM Thruster: 2251RM Push Jerk: 236Max Unbroken HSPU to Open Standards: 251RM Shoulder Press: 175Max Reps at 85%: 8

Upper Body Pull:Max Strict Chin Up: 17Max Kipping Chin Up: 35

Weighted Chin Up: (185) + 70#*Note: Currently unable to do Butterfly Chest to Bar, despite strength requisite

Bending:

1RM Deadlift: 385Max Reps at 85% DL: 81RM Squat Clean: 23530 Cleans at 135#: 1:32

1RM Power Clean: 2471RM Power Snatch: 1701RM Snatch: 175

Misc:Max Unbroken Toes to Bar: 30

Energy System/Conditioning/WOD Testers:

:10 Airdyne- 15 Cal

:20 Airdyne- 26 Cal

:30 Airdyne- 25 Cal*


*Probably didn’t give adequate rest here for a true test of :30 AD (only gave 2:30 after the :20 effort), but it was telling in his recovery and ability to push for :30

Open WOD 11.3AMRAP 10 Min60 Burpee30 OH Squat (115)10 Muscle UpScore: 110*Smoked on the OH Squats. Had no pacing or plan. Blew through the burpees and muscle ups are no problem for him, but the OH Squats killed him.

Open WOD 12.3AMRAP 1815 BJ12 S2OH9 T2BScore: 9 Rounds + 13 Reps*Again, no pacing, but probably couldn’t have done too much better. Shoulder to OH was main deficiency and road block for him

30 Muscle-ups for Time: 4:25*had to break into 1s and 2’s at the end

Open WOD 13.4 Complete as many reps as possible in 8 minutes of:135-lb. deadlifts, 10 reps15 box jumps, 24-inch185-lb. deadlifts, 15 reps15 box jumps, 24-inch225-lb. deadlifts, 20 reps15 box jumps, 24-inch275-lb. deadlifts, 25 reps15 box jumps, 24-inch315-lb. deadlifts, 30 reps15 box jumps, 24-inch365-lb. deadlifts, 35 reps15 box jumps, 24-inch


Score: 119*Died on the 275’s and went to singles

10 Rounds of:● 500m Row● 10 Burpee Over Rower

Score: 28:22

Fran:21-15-9Thruster (95)Pull-upScore: 4:40*Came out way too fast. Mentally lost this workout.

10 Min AirDyne for Max Cal: 192

DT:5 Rounds of:9 Deadlift (155)6 Hang Power Clean (155)3 Push Jerk (155)Score: 9:45

3 Rounds (all at 100% effort):Row 250m10 KB Swings (70#)10 Burpees10 KB Swings (70#)10 Burpees10 KB Swings (70#)Row 250Rest 12 Minutes

Score: 4:08/4:10/4:08

Mary20 Min AMRAP of:5 HSPU


10

Alternating Pistol15 Chest to Bar Pull-upScore: 8 Rounds + 19 Reps

AMRAP 90 Min:- 1300m Row

- 200m Farmer’s Carry w/ 70# per hand- 15 Wall Walk- 42 Double Unders

Score: 6 Rounds + 1300m + 75m Farmers Carry

4 Rounds of: :40 Burpee/:20 RestScore: 20/18/18/19

Dan is a masters (40+) CrossFit Competitor living in China. He has aspirations of qualifying for Regionals in Asia. Last year he placed 123 in the region. His placings and test results were indicative of someone who has a good aerobic base, but lacks muscular endurance, absolute strength and the ability to operate with heavy weights in met-cons. Before starting with me, he also lacked a real coach. He is a pilot and travels around the world every few days, dropping into gyms when he can and working out at a local gym in China when he is home, where he says the coaches don’t know much.

Gymnastically, he is generally talented, however his lack of butterfly pull-ups/butterfly chest to bar pull-ups is a major limiter. Last year, his worst placing was in the OH Squat C2B Pull-up workout. Both the OHS and C2B are weak for him, but the C2B Pull-ups were in worse shape than the OH Squat. Again, with a better strategy, we could have improved this greatly. Butterfly pull-ups and C2B specifically will be a major focus for him moving forward.

As far as being balanced, Dan’s ratios are:

● Front Squat to Back Squat: 275/325= 85%● Strict Press to Chin Up: 185/255= 68%● Seated BTN Press to Bench Press= 165/285= 58%● Deadlift to Back Squat = 400/325= 125%● Power Clean to Back Squat = 247/325= 76%● Power Snatch to Back Squat = 170/325= 52%


So, he is

pretty darn balanced. I believe the discrepancy for BTN Press to Bench Press is due to his lack of practice in the movement. His Power Clean is showing as too high for his Back Squat, but in my opinion, he needs to bring both up to be competitive. More interesting is that his Squat Clean is lower than his Power Clean (237/247), which echoes the fact that his squatting strength needs to increase.

The major holes that I was able to glean from his testing battery were:- lacks pulling strength- has a hard time finding his pace- technique is poor in snatch and clean, partially due to mobility restrictions in the

shoulder and ankle- needs work in C2B and OHS- isn’t comfortable suffering. As soon as something is hard or heavy, he mentally

quits. This is evidenced in scores as well as verbal feedback during and after tests

- at this point, he really needs to get stronger and become more anaerobically powerful to meet his goals

Strengths:- resilient- aerobically capable- good at bodyweight and gymnastic movements aside from C2B, which is a

technical limitation and not so much a strength limitation

Major factors to consider:- he is a pilot and has a tough schedule that will affect his training ability, eating

habits and sleeping habits- he is older for the sport relative to his development

A—Business SystemsRead Great by Choice by Jim Collins

● Provide in no less than 600 words a report based on what you read in the book would be the major hurdles that fitness business owners will encounter and how they can overcome them based on the experiences shared in the book of what makes companies thrive or survive.

Many fitness professionals are faced with a variety of inadequacies regarding their businesses. Some know exercise but don’t know shit about business. Some know


business, but have poor knowledge of exercise. Some are lacking in both. Yet the relatively low barrier to entry in this industry means that many think, “well, I’ll go get the latest certification, slap a name up on my building, teach 3-4 classes a day (work 20 hours a week), charge $100 a month, get 100 clients, have 2000 of overhead and make $90k next year.” Unfortunately, that is never the case, at least not with that approach.

Considering the observations and hypotheses put forth by Great by Choice would largely help those people.

Rather than the current norm of put up a _____Fit sign and focus on membership numbers, constantly asking other owners, “how many members do you have?” and live and die by the natural fluctuations that occur in the industry, fitness owners could benefit greatly by adhering to a Fanatic Discipline inspired, 20 Mile March approach. Too many gyms I see focus on rapid and explosive growth, caring little about quality and retention. By focusing on fanatic discipline, having core values and emphasizing client experience and results rather than sheer volume of clients, they would be tremendously better off in the long run. Of course, this requires an ability to have a solid plan for generating revenue and discipline in not succumbing to the temptation of taking the initial 40 clients in 2 months plan that I’ve seen. Naturally, the 20 client/month will have a horrendous retention rate, and I’d guess that 20-30% of those that start stick around for more than a few months. This provides for a horrendous fluctuation in revenues, and a constant need to continue the same cycle, establishing a consistently negative client experience. Instead, focusing on slower, consistent growth, like 4-5 a month (1/week), capping growth in good times and pushing hard in slow times will allow for a much better client experience, and therefore better retention.

Regarding the characteristic of Empirical Creativity, on top of the shitty business model that the above provides, the tendency for fitness professionals to be so willing to blow with the wind regarding their form of fitness provides for a volatile environment. These days, where there are new fitness fads showing up almost weekly, and any joe can go out and be a certified trainer, it’s too easy for someone to bet the farm on the most recent fad. Instead of sticking to the principles of exercise, and firing bullets to test out newer ideas in the industry, they will win out in the long run. Establishing oneself as the expert professional in the principles allows them to stay the course instead of going crazy trying to tackle the newest fad, which will inevitably falter and be replaced by something else. As new exercise principles are developed and new methods are tried and prove/disprove their effectiveness, that professional can adapt their programs to these methods and principles. Unfortunately, these days the pendulum seems to swing


far and

wide, leaving “professionals” to get used up and tossed out every time something else comes along.

On a related note, fitness professionals must be aware of the risks inherent to the industry and prepare to deal with those risks. Yes, new programs and trends are going to pop up. They will probably lose some clients to the hottest new thing. But, if they can confidently and appropriately manage those losses, knowing that their clients will come back after a negative experience somewhere else, they’ll succeed in the long run. Having a solid financial reserve, as well as a vigilant knowledge of the competition will allow for fitness pros to weather the storms. Most of the gyms that were blindsided by the CrossFit movement really had only themselves to blame. Instead of zooming out and seeing the oncoming storm, and taking the time to assess the risk and perhaps adapt some of the tenets that were beneficial and entertaining, while still staying the course of their client service model, they kept their heads in the sand and paid the price. Inevitably, another brand of fitness will come along, and people will go running off to check that out. Those who dove into the fray, living and dying by the CrossFit sword will be passed by the next movement. In fact, we’re seeing this a lot today, with many CrossFit gyms closing down due to their members going to the newest CrossFit gym across the street. “They’re undercutting our price”, or “they have all brand new Rogue equipment”, or “they have a coach that went to The Games”, are all things that a current CrossFit gym owner should be able to manage against, rather than lose to, and is a serious sign of much deeper underlying issues. If the principles of fitness and client experience are managed appropriately, the new gym across the street shouldn’t really matter. But most owners don’t keep their heads up to be hyper paranoid of their competition.

The bottom line is that fitness professionals can and will succeed if they fanatically devote themselves to their craft and stay their course, managing risk where they can to abreast of new trends but not overcommitting to fads, emphasizing the client experience while financial and otherwise preparing for the tumultuous environment that is inevitable in this industry.


B—

Business SystemsProvide no less than 1000 words in a document that covers;

● Your MVCVGP statements● Your DETAILED 1,3 and 5 year plans for PERSONAL and BUSINESS goals

in 2 different columns● Your 90 day major goals and projects for you and the business

Provide no Less than 1000 Words in a Document that Covers:Your MVCGP StatementsDetailed 1, 3 and 5 year plans for Personal and Business in 2 different columns90 Day major goals for me and business

Written January 7, 2016

1 Year Business Goals:- To make $70k from CrossFit Sandpoint (on 2016 tax return)

- Action Plan: Follow 2016 Budget and revenue goals that I have already established

- To have 10 Remote Independent Design Clients (by January 2017)- Promote Independent Design through a series of blog posts, emails,

Facebook posts and testimonials throughout the next few months that will detail the process, progress and positives of current ID clients.

- To only coach 5-10 group classes per week (transition to by Fall 2016)- Action Plan: Find, promote or hire and train one more coach that will be

able to fill in the necessary hours to make this happen. Ideally before Tennille goes out for pregnancy.

- Secondary Action Plan: Streamline and develop coaching training program to ensure new coaches are on the same plan

- To streamline my on-boarding process in a way that focuses on retention and revenue (have a “final” but evolving process that incorporates lessons from Business Systems for sales process as well as an on boarding process that targets specific goals, follow up dates, and a more personal program for goal setting and achievement by April 1.

- Action Plan: Finalize Contract pricing and contracts, follow Auto-Closer sales process instead of offering free class and then trying to close on whatever happens. Utilize lessons learned in Life Coaching for an effective Consultation and leading sales presentation.

- Secondary Action Plan: Finish review of Business Systems course- Have 20 monthly nutrition clients by the end of 2016


1 Year

Personal Goals- 200 Personal Development Hours

- Reading, studying, seminars, etc- Hunt Big Game 15-20+ Days (in 2016)

- Actions: Hunt 3-5 days in April, May or June for Birthday- Actions: Must assign and get coaching staff trained up

- Take up archery hunting (hunt with a bow at least a handful of days in 2016)- Actions: Get a bow by Spring 2016

- Fish 15-20+ Days (by December 31, 2016)- Actions: Must assign and get coaching staff trained up

- Camp 15-20+ Nights (by December 31, 2016)- Actions: Must assign and get coaching staff trained up

- Submit Case Studies for OPEX (by May 1, 2016)- Action Plan: Work for a set one hour period on 4 days during the week- Secondary: Attend live courses for review and brush up

- Learn how to call Elk- Action Plan: Carry elk call in vehicle and spend at least the drive to and

from work practicing- Place in the top 300 for Region in 2016 CrossFit Open

- Action Plan:- Continue training plan and get at least 4 days a week of training per

week- Dial in Chest to Bar Pull-ups (accumulate at least 100 per week)

- Take a trip for pleasure with my wife to get out of the gray of Winter/Spring (before June 1, 2016)

- Action Plan: Determine dates, determine location, plan trip by February 1

3 Year Business Goals:- Make $100k from CrossFit Sandpoint (on 2018 tax return)

- Action Plan: continue according to projections from current budget- hire a general manager and full time floor coach for CFSP (by January 2019)

- Action Plan: begin process to let go duties and increase coach involvement

- by Jan 1, 2017: Be coaching less, “mayoring” and mentoring more- by Jan 1, 2018: Have another coach be doing some on boarding and initial

consultations- by Jan 1, 2019: Relinquish onboarding to another coach/manager- To have 30-40 Independent Design/Nutrition Clients


- Action Plan: continue developing my skills and knowledge on the subject. Practice through clients. Promote through clients and CFSP.

- To only coach when I want to or run seminars or private sessions

3 Year Personal Goals:- Live in and own house I/we love- Hunt 20 Days, Fish 20 Days, Camp 20 Nights, Ski 15 Days- “Finish” the Land Cruiser build (lift, tires, drawers, rear bumper, accessories, etc)- Hunt another state (likely Montana)- Take 2 Pleasure Trips/year with Jenn- be happily married and an attentive, loving father

5 Year Business Goals- have multiple full time coaches at CFSP- have become the premier S&C facility in Sandpoint where aspiring high school

and college players come to train- have CFSP as a source of passive income where I can make $50k while having

to just check in, while being able to focus on other projects

5 Year Personal Goals- own a condo or recreation house somewhere (either on Schweitzer, a cabin in

the woods or another state/country)- Remain fit and healthy- Hunt/fish and spend time doing those things with my then 7 year old son- Do a “super hunt” type of trip to either Alaska, Canada, Montana, etc for Moose,

Caribou, Bear or Elk- be happily married and an attentive, loving father

90 Day Major Goals and Projects for Me:- complete OPEX case studies- attend OPEX In Person courses- take trip with Jenn

90 Day Major Goals and Projects for Business- finalize contract pricing and implement (by Feb 1)- review and revise/improve website- review a page per day until complete- implement Auto Closer sales process- start using instagram 3x week


---

finalize beanies/spring apparel- wrap up accounting for 2015- develop athlete check-in procedure, tracking- continue to produce one video per week for public consumption- finish lynda.com video on iMovie- Hire personal training coaches from outside gyms or public- work on outside partner referrals and establishing relationships with PT’s,

Chiropractors, Orthopedic surgeonsgather testimonials from general population classes


---

C—Business SystemsRead Influence: Science and Practice by Robert Cialdini

● Write a short summary of NO LESS than 800 words of a company that you admire in how they create leads for clients, sell to them, transfer them over to long-term clients.

○ Include in this full details on WHY you think they do this well and what principles of good business practices they use to INFLUENCE people

When I first read this assignment, I was somewhat befuddled, as I don’t know many companies that I “admire” that subjects its leads and potential clients to the traditional sales process that I am so turned off by. All I could think of were experiences at car dealerships that I have had, all the spam and telemarketers that I’ve talked to, and worse, the door to door salespeople that I’ve encountered, none of which I’d call pleasant experiences.

Then I listened to the assigned book, Influence: Science and Practice, and realized that just because I was turned off by traditional, old school sales strategies didn’t mean that I wasn’t being sold in my own unique way through the methods outlined in the book. So I started thinking about companies that I buy from, and consider myself to be a ______-guy. One such company that I settled on was Sitka Gear out of Bozeman, Montana. Sitka Gear is a high end hunting gear manufacturer that got me hooked a few years ago.

It was hard to remember how I first got introduced to the company, but after some exploring on their website and social media page, it was clear that they generate their clients through a variety of marketing strategies including social media, spokespeople, digital media productions and selling through brick and mortar establishments.

Their social media sites utilize a great deal of what Cialdini refers to as Social proof. They contain pictures of their “tribe” athletes, who are ordinary people that submit photos of themselves in the field with Sitka Gear on. However, they don’t feature just any pictures, instead focusing on pictures that portray the image that they are trying to convey, that the person in the photo clearly worked their butt off in tough conditions to claim their harvest. This seems to give off the idea that “if you want to work hard and earn your trophy, Sitka Gear is for you. If you don’t, any of the other guys’ stuff will work, because it doesn’t matter.” This makes it “cool” to the end user, and that if you


want to take

hunting seriously, that you need to wear Sitka. Though I can’t say for sure, I’d imagine that those who are featured members of the “Tribe” are forever pegged as Sitka customers via the concepts of reciprocity. After all, Sitka made them famous, so the least they could do was continue to buy their gear and remain in the tribe.

Their team athletes, digital media contributors and company made digital media continue the Social Proof trend of convincing the end user that Sitka Gear makes their successful hunts not only possible, but also comfortable. Some of these team athletes have their own television shows and/or youtube channels. As with the Tribe members featured on their Facebook page, these professionals give the impression that serious hunters use Sitka Gear, and that anything else is subpar. If you are aspiring to go after the most difficult hunts and lay claim to the trophies on par with those professionals, you should also wear their gear.

While the rational and practical side of me knows that realistically, camouflage technical gear is hardly a major part of the hunting equation, the “click whirr” part of me is stimulated by the fact that these professionals and other hunters seem to use it, so I should to. Although you could get a comfortable, non- Sitka set of outdoor gear that would likely be just as effective for half the cost, you feel that if you’re a serious hunter, you need to be wearing Sitka.This level of seriousness is reflected in Sitka’s pricing strategies. As far as I can tell, there are no other hunting apparel companies who come close to the price point that Sitka is at. Their most inexpensive pair of pants retails at $150, while their most expensive pair sells for $650. Their most inexpensive jacket is $190 and the most expensive goes for $700. If you add up the cost of a set of their most inexpensive “system” including pants, t-shirt, long johns, insulating vest, insulating jacket, waterproof pants, waterproof jacket, hat, facemark, and gloves, you’d be in for about $2000. Of course, if you’re going into the backcountry on a serious elk hunt, you actually could you’d need all these things, and you certainly wouldn’t want to be out there and need it and not have it, right?

The expense of the gear implies that it is the best, and that it will last you the rest of your hunting career and probably your life. The expense = good certainly plays into the emotion of the buyer. Pair that in with the fact that you won’t find any closeout gear or sales mentioned anywhere on their website, and you know that they are confident in their product, thus instilling the same confidence in you when you buy it that you’ll have the best gear available. (Plus, everyone else knows that you own the best gear, which is often equally important…). Yet, every other major brand has a similar if not better


warranty, despite their lower cost. While the social media strategies utilize the Authority principle, the retail brick and mortar setting does even more so. In most of the stores that I shop, Sitka Gear is the most expensive and most prominently displayed gear available. Their gear is displayed in venues adorned in trophies of a lifetime mounted all over the walls and bearded men attending the registers. It’s an intimidating environment, and the assumption is that the people that inhabit the establishment are experts in their craft and have spent years in the woods, observing wildlife. So of course, you believe you should trust their opinion, after all, you’re just a novice hunter with lots of questions. When you ask, “I need a pair of pants I can wear 90% of the time in decent weather, that will last multiple seasons and be comfortable,” you know that their opinion is going to mean something. So when they say, “well, I wear these pants and love them, I won’t wear anything else,” and grab a pair of $200 pants of the shelf from Sitka, you consider their advice to be sound. Of course, they might have literally started there yesterday and never hunted before in their life, but had gotten some sales training from their boss, saying, “if you act like the expert, and say, ‘well, I do “x”’, people will trust you.”

Via the tenants of commitment and consistency, Sitka Gear ensures that their clients are going to be both life-long and repeat consumers. Through their combined use of a very distinct camouflage pattern as well as their well thought out systems of clothing. So, for example, if you find a pair of pants from Sitka that you like and you buy them, you’re going to have a pair of pants that is going to look very distinct from any other brand or design of clothing. Camouflage doesn’t happen to match all that well with anything but camouflage, so you are naturally inclined to get the next item in the set that you’ll need to match and continue your collection. Most people start out with a pair of pants or a jacket and end up getting the other at their first opportunity. But then you start to spend time on their website, admiring the shirts or the vests. Soon, even though you have plenty of t-shirts or a vest, you decide that you need a Sitka vest to continue your collection. Then you realize that if it rains, you’re going to need waterproof pants and a jacket. Since you’re already in for a shirt, pants, jacket and vest from Sitka, you should probably continue the trend. After all, you aren’t going to want a bunch of mishmash camouflage patterns, or you’re going to look really silly, right? Throw in a hat, some gloves and a facemask, and you’re almost all set. That is, until they come out with the next piece of gear that you need…


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