Category Archives for "Motivation"

NSCA Coach of the Year Jason Spray – The Barbell Life 238

“A little puking never hurt anybody.”

That’s what Jason Spray said as we were talking about mental toughness. Sure, he doesn’t run kids until they’re sick – but as I share in this one, sometimes I think that’s what some kids need.

Jason Spray is one of those coaches who can not only motivate and drive athletes, but he’s got the knowledge and experience to really get results. In fact, that’s why he was recognized as one of the NSCA Coaches of the Year.

We talk about training, we talk about safety, we talk about the realities of coaching in a high school environment… and we talk about the crucial career advice Jason has for aspiring strength coaches.


The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...


  • Preparing an athlete not only for the game… but also for practice
  • Mental toughness on the field
  • When to stop squatting heavy
  • The most important thing coaches can do to advance their careers
  • The movements he loves and how he organizes training
  • and more…

Tips for the Athlete Going through the Rehab Process

About the Author: Eric Bowman is a Registered Physiotherapist in Ontario, Canada who works in the areas of orthopedic physical therapy and exercise for people with chronic diseases. He’s also intermittently involved with the University of Waterloo Kinesiology program and the Western University Physical Therapy program. He also competes as a powerlifter in the Canadian Powerlifting Union and has completed the CPU Coaching Workshop and Seminar.

If you’re a serious athlete – at some point you’re likely gonna get hurt. It’s part of competitive sports regardless of whether you’re in a strength sport like powerlifting or weightlifting, an endurance sport like running or cycling, or a contact sport like football or rugby. Competing at a high level isn’t healthy, and the efforts needed to be a high level athlete can break the body down over time.

As a physiotherapist who competes in powerlifting, I see many athletes – ranging from teenagers trying to make a college team, to weekend warriors, to retired professional and strength athletes. They each have their own story and their own goals … but over time I’ve found many common themes to be present across the rehab process for athletes and for people in general. Here are five tips for the athlete going through the rehab process.

Tip #1: Make sure it’s a good time for you to start rehab

I’ve seen many athletic and non-athletic people struggle to make progress with rehab due to external factors that interfere with the process.

The first problem with this is that time, family, work, and athletic commitments can make it difficult for a client to do rehab exercises and optimize all the necessary aspects of successful rehab – such as proper sleep, training program design, and psychosocial factor management. If you’re in the process of moving, going through a divorce, or taking university classes while working full-time, how much time do you have to do rehab?

The other issue is that these factors can prevent you from making the necessary activity modifications to recover from a pain episode. If you’re moving and have to lift furniture all day, how is that going to help you recover from an acute, inflamed shoulder? Is playing multiple basketball tournaments every week the best for your patellar tendonitis?

I’m not saying you should shy away from the rehab at the first inkling that life isn’t perfect – as it never will be. But you should ask yourself honestly if you are in a good position to put a reasonable effort into the rehab process. High quality rehab is expensive – and if you put the money into it, you want to be in a good position to get the most out of it.

Tip #2: Stay off the forums and social media threads

I cringe whenever I see a strength athlete asking for medical advice on Facebook or on a forum. It makes me shake my head – they’ll put tons of time, effort, and money into eating, sleeping, supplements, coaching, and training – but they’ll cheap out on finding a good rehab professional.

At the end of the day, most strength coaches – unless they’re Charlie Weingroff, John Rusin, Dani LaMartina (Overcash), Stefi Cohen, Scotty Butcher, Zach Long, Quinn Henoch, Christina Prevett, or myself (among others) – likely don’t have the requisite training to diagnose and treat musculoskeletal pain conditions. Most importantly, the biggest reason to stay off the internet medical community and see a proper professional is to make sure your pain is the only problem, and isn’t secondary to another medical condition – like cancer, a fracture, or an infection.

Tip #3: Find a good rehab professional who you click with

I wrote about this in more detail on my own site last year. For the Reader’s Digest version, some traits to look for are:

  • They don’t run you through an assembly line – 40 minutes for assessments and 15 minutes for followup treatments are my bare minimums.
  • They understand pain science and the biopsychosocial model – which I intend to write more about in a future article.
  • They don’t need to be an elite athlete but they should understand lifting and athletics.
  • They ask you about your general health.
  • They take the time to listen to and communicate with you.
  • They value continuing education and self-improvement.
  • While I’ll get some flack for saying this one… they give you exercise, education, and self-management strategies, and not just make you dependent on hands-on therapy and modalities.

Sites like Clinical Athlete are good ones to go to if you’re looking for a rehab professional who fits the bill in these areas.

Tip #4: Be patient and don’t ride two horses with one rear end

As Stan Efferding said in one of his may recent podcast interviews (paraphrased), you need to give yourself the freedom and time to get yourself healthy before chasing high performance goals.

Many athletes, myself included, are impatient and eager to get back on the horse – whether it’s due to the love of the game, fear of losing performance, or both.

For most people – if you’ve built a good base of strength, conditioning, and skill for your sport, it shouldn’t take long after the rehab process is done to build back up to peak performance. But conversely, trying to rush the rehab process and cycling back into extreme pain can delay your recovery by months or years.

Tip #5: Look at the rehab process as an opportunity

This time is a chance to enhance general physical preparatory qualities and to optimize other contributors to peak athletic performance.

A good rehab professional should give you a list of activities that you CAN do to maintain (and even improve) your fitness while recovering from your issues. In addition, a good therapist will likely give you novel exercises to help with strength, endurance, hypertrophy, mobility, and/or motor control in areas that may be lagging.

This should be seen not as rehab purgatory (to quote John Rusin), assuming it’s done properly, but rather as a means to improve general physical qualities such as mobility, strength, and movement – which may enable you to improve your overall performance in the long term.

Protocols for Aches and Pains, Muscular Imbalances & Recovery

Work Harder. Train Longer. Prevent Injury.

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Optimizing Rehab and Performance

Also, as I said in my podcast interview with Travis Mash earlier this year, there are many commonalities between optimizing rehab and optimizing performance. Some of those areas include:

1) Optimizing sleep: Poor sleep is a big risk factor for sports injuries, chronic pain, and impaired performance. However, the methods to improve sleep are straightforward and include

  • going to bed and getting up at the same time every day.
  • preferably waking up naturally without an alarm clock.
  • minimizing, if not eliminating, caffeine and alcohol consumption after mid-afternoon.
  • having a sleep environment that’s cool, dark, and quiet.
  • minimizing, if not eliminating, screen time before going to bed.

If these strategies don’t help with sleep, then it may be worth trying to get in to see a specialist – especially given the high number of larger athletes (i.e. powerlifters, strongmen, football players) who have sleep apnea. The symptoms of sleep apnea can, although not always, be minimized and potentially eliminated through losing weight and aerobic exercise (interestingly regardless of weight loss). Some athletes may not always be able to do that, potentially due to performance demands, and may need other professional options to improve sleep.

2) Psychosocial factors: high levels of stress, anxiety and depression can put you at risk of sports injuries, chronic pain, decreased performance, and decreased recovery.

Simple steps to improve these issues can include

  • eating right, exercising, and getting good quality sleep.
  • learning to say NO.
  • staying organized: I use Google Calendar and a To-Do-List app ( to keep track of everything I need to do and schedule it accordingly.
  • getting enough down time and time with friends and family.
  • taking part in relaxing, low-stress activities (i.e. 10 minute walks after 2-4 meals a day or leisure bike rides) depending on your training needs, goals, and tolerances

Beyond that again is where you may need to seek other professionals, especially if these are impeding your performance and/or your recovery from a pain episode.

Recovering from an injury is not always fun, but these tips can make it easier to go through the process and also make it more rewarding for you and your athletic career in the long run.

Swede Burns on the 5th Set Methodology – The Barbell Life 230

He’s the creator of the 5th Set Methodology, and he was named Powerlifting Coach of the Year.

I can see why. He’s not only a strong lifter himself, but he’s knowledgable about programming – and most of all he has a powerful desire to help people. It’s common in the powerlifting world for coaches and lifters to be… well, terrible people. I wasn’t the nicest a lot of times when I was on my way to a world championship. But Swede is a rare breed.


So listen in to this podcast because we hit hard on something that lifters don’t think about… but it is crucial to their success. In fact, it may very well be the most important aspect of being a powerlifter. And of course we talk a ton on this podcast about programming – so get ready!

A World Class Coach's Guide to Building Muscle

Hypertrophy for Strength, Performance, and Aesthetics.

World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.



  • The absolute best assistance exercise for the bench press
  • Why there’s really only one way to determine proper sets, reps, and percentages
  • Racking up the 2000 lb totals
  • What is the most important factor in a competitor reaching their potential
  • Why he went raw when everyone else was equipped
  • and more…

Elliott Hulse on Being a Six-Figure Strength Coach – The Barbell Life 228

If you’re a strength coach, Elliott Hulse wants you to earn six figures a year.

Most know him as a YouTube superstar – and that’s a massive part of his business. But his real love and his real business is being a strength coach.

Elliott got his start following in the footsteps of my friend Zach Even-Esh. His gym was raw. It was simple but effective. He knows his stuff as a trainer.

But Elliott is also a great marketer. He’s used lessons from the direct response marketing world to skyrocket his business – and now he wants you to do the same.


Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.



  • How he built up to $35,000 a month on YouTube
  • What he would do if he were starting now
  • How his business has evolved and the mistakes he made along the way
  • Growing a coach’s income up to $10K a month in only 10 weeks
  • Starting a gym with equipment made of… trash?
  • and more…

Finding Time to Train as a Busy Woman by Crystal McCullough

“Balance is not something you find, it’s something you create.”
– Jana Kingsford

For most of us, we have obligations outside of the gym. Some of us work out simply for our health, while others of us are training at a high level for our sport (i.e. weightlifting, powerlifting, CrossFit). There is only a very small percentage of athletes who have the ability to treat training and recovery as their full time job without distractions. Obligations can be work related, school related, or family related. We can make a million excuses about not having time to go to the gym (and many of these excuses may even be valid). The bottom line is that we make time for things that are important to us. No matter how busy we are, if we prioritize our health and fitness as important, we will find a way. Balance is key!


Whatever combination of busyness you have, goal setting, prior planning, and time management are key components of successfully staying active in the gym and training. I am a wife, mother, coach, business partner, and elite athlete. Each of my days are spent doing a combination of these things:

  1. Spending time with Wayne and Morgan – My husband and I find time throughout the busy day to go on walks or go to breakfast so we can have couples time. Morgan and I spend time together watching silly TV shows and talking on the way to and from the gym. THIS is my number one priority, but I know that I can always do a better job.
  2. Coaching – I coach our morning adult fitness classes at L.E.A.N. two to three times per week as well as coach weightlifting with Travis each afternoon. I also travel to the National meets with the team to help Travis coach.
  3. Managing a gym – I am the general manager of L.E.A.N., and I have daily obligations of answering emails, marketing, membership recruitment and retention, programming, cleaning, etc.
  4. Training – I compete in powerlifting and train five to six times per week.
  5. Programming for online athletes – I have 30 online athletes who I program for through our Silver Level program. I have weightlifters, powerlifters, and CrossFit athletes.
  6. Customer service – I am the person you email when you need anything at the email.
  7. Podcasting – We spend three to four hours every couple of weeks talking to guests on the podcast.
  8. Homeschooling Morgan – We are on a break right now (thank goodness!), but when we are in session, I grade his daily work and issue his tests to him.

This may look like a lot – and if I’m being honest, it is. However, I wouldn’t give up a single one of them! I have an amazing support system with my husband, Wayne, and my son, Morgan. Wayne has taken on two to three mornings of coaching adult fitness classes at the gym for me, and he coaches when I go out of town with our weightlifters. He will also start helping me with marketing and membership recruitment. He brings Morgan to the gym to train on the days I can’t come home mid-day. He cooks dinner, does housework, and helps Morgan with school. I couldn’t do all of this without him. Morgan keeps me accountable with my training and pushes me to always be the best version of myself. Both my husband and my son help me to stay balanced.

I say all of this, not for you to feel sorry for me or to brag, but to prove to you that with the goal setting, prior planning, and time management, it is possible to stay on track with your health and fitness despite all of your obligations.

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Women in the roles of wife and/or mom sometimes feel even more overwhelmed than men. We feel like there are certain things we are supposed to be doing. Giving up our own time for fitness is the first thing to go. We put others’ needs before our own. We identify as someone’s wife or someone’s mom, and we can lose ourselves if we don’t learn to find balance and prioritize.

I have found through trial and error that I have to go through a set of simple steps regularly in order to be successful. There are some weeks I am more successful than others. These are a few steps that I try to work on each week:

  1. Set aside time to go to the gym and train. Make an appointment with yourself!
  2. Set training goals. This can be as simple as getting in the gym x days a week or as specific as a meet or competition to train for. I personally find that I do better when I have a meet I am training for. When you have goals, you are more likely to keep the appointment you made with yourself. Be realistic with your goals.
  3. Make a list and prioritize all the tasks you have to complete throughout your day. Check off tasks as you accomplish them. Block out specific time blocks for each task.
  4. Lose the excess baggage. If there is something or someone bringing you down and keeping you from reaching your full potential, lose it. This can be as simple as getting off social media if it interferes with your productivity.
  5. Have open communication regularly with your family and friends to let them know what you need from them as a support system to be successful.

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Here are a few additional pointers for moms and wives especially out there having a hard time balancing everything and on the verge of losing themselves:

  1. Work toward an integrated life. Perspective is crucial in order to create harmony in your life – by having a balance of time for yourself and time for your family. If you have these two things, there won’t be guilt over all the other things. Only you will know the formula that works best for you.
  2. Don’t feel guilty for finding a better version of yourself. What I mean is don’t stay home from the gym or fail to pursue dreams because you feel guilty for taking time for yourself. As my husband says (via a Rich Froning quote), “A happy wife is a happy life.”
  3. Realize that following your dreams only encourages your children to follow theirs. You teach your children a valuable lesson of how important health and fitness is in their lives by including them.
  4. Life will knock down even the best of us at times. Learn how to get back up, brush it off, and continue forward!

Creating balance in your life isn’t going to happen overnight. There are times you will feel overwhelmed. I still have my moments of being overwhelmed. Don’t let yourself get to this point if you can help it. Regularly go back to the steps and make sure your goals are realistic, the way you manage your time is working, and you have communicated your needs with your support system.

I hope this article gave you something to think about and can provide you with some simple strategies to maybe make your life a little less hectic without giving anything up you love!

Developing a Resilient Mind with Ryan Munsey – The Barbell Life 224

Ryan Munsey has fallen in love with high performance.

He studied elite military operatives to find out what made them tough as nails. He talked with world-class athletes and successful people of all spheres to see what made them tick.

It really boils down to mindset – being consistent, showing up, and not being swayed by your feelings.

So we talk about all of that on today’s podcast. This podcast may get you thinking. It may be a good kick in the rear. Either way, you’ll want to listen.

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  • How to develop a resilient attitude
  • Getting athletes to have a paradigm shift
  • The success formula
  • How to develop mindset strength in the woods
  • The two types of people who are successful in sports
  • and more…