A Balanced Blend Of Blah Blah Blah: Volume I

1. It has been a crazy few weeks on my end as I’ve been traveling plus attending a few strength and conditioning workshops on the weekends. So to say I haven’t had much down time would be an understatement. Speaking of workshops, though, I was in Philly this past weekend for the one and only, Tony Gentilcore’s Shoulder seminar: From Assessment to Badass.

IMG_4540Tony G talking everything shoulders.

I met Tony a number of years ago at Cressey Sports Performance and have remained a huge fan of his work and a coach I continue to look up to. The seminar was fantastic and I learned a ton obviously about shoulders, but also about the common issues we see in our clients and athletes today and how it affects their performance. (thank g*d since that’s the name of the workshop).

One aspect I really enjoyed was the hands on portion were we discussed progressions for specific exercises. I’m a big believer in the fact that you can never have enough progressions or regressions in order to help your clients and athletes reach their goals. No two people are the same so, as a coach, it’s important to figure out what is going to best help that particular client.

I’m also a big believer in the pull-up. The pull-up is a bad ass exercise and many, if not all of our clients at Ambitious Athletics (especially females) goal is to perform one unassisted pull-up. Tony demonstrated a few great TRX exercises that I was unfamiliar with that help individuals progress to the pull-up bar.

So this week, I pulled a few of our members, who were using resistance bands, off of the pull-up bar and had them perform the exercises in the videos below, and with success, they did a great job with the adjustment and in the near future will be back on the bar taking aim at that one unassisted pull-up.

*Note: these are great if you have already mastered the TRX horizontal low row and need to get more vertical pulling in. Make sure you set the TRX suspension up high enough that your arms straight at the start position.

If you’re still working towards performing your first unassisted pull-up give these a try and let me know what you think.


2. Here is a quick write up from Precision Nutrition. If you’re unfamiliar with PN definitely check them out as they are leading the way in nutrition and behavior change. This brief but great blurb is about bridging the gap between “knowing” and “doing” and how most of us have tons of knowledge but do nothing with it. We need to take action. This is something that we consistently speak to our clients at Ambitious about – action and consistency with that action. Give it a read.

3. Many people would say that being a professional athlete is one of the best jobs in the world. And, I wouldn’t disagree – it’s hard to beat the thrill of playing in front of thousands of people or the life long friendships of teammates. I was reminded of this when I met up with long time friend and USWNT teammate, Heather Mitts.

IMG_4531Mittsy with her one month old, Blake.

We just marked our one-year anniversary at Ambitious Athletics new facility in downtown DC. Our team celebrated by watching the sunrise at the steps of the Lincoln Memorial.  It’s in these moments that I’m continuously reminded of how cool and impactful my current “job” is.

IMG_4548Ambitious team on top of the Lincoln Memorial steps.



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