UNLOCK Your Strength

:

100 keys
To Improving Your Workouts & Your Life
Eugene Thong, C.S.C.S. Christopher Warden, C.S.C.S.

Copyright © 2008

ETF Wellness Corp. & Fifth Power Fitness

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the permission of the copyright holder. All inquiries should be addressed to: ETF Wellness Corp. www.etfwellness.com Fifth Power Fitness www.christopherwarden.com This book was designed and produced by Sairalyn’s Studio www.sairalyn.com Co-Author Eugene Thong, C.S.C.S Co-Author Christopher Warden, C.S.C.S Photographers c/o bigstockphoto.com Ben Goode Bill Casey Cristian George Ardelean Diego Cervo Dusan Zutinic E. A. Saab Eugene Thong Fredrick Chestnut Gabriel Moisa Galina Barskaya Graça Victoria Hasan Shaheed Henri Caroline Jackie Foster Jakub Cejpek Jason Fong Jeff Crow Jesper Noer Jostein Hauge Joy Fera Laurin Rinder Mark Stout Martin Allinger Marzanna Syncerz Maxim Malevich Mikael Damkier Miodrag Gajic Nicholas Sutcliffe Olafs Danne Orlando Rosu Phil Date Rachel Sellers Robert Byron Ronald Hudson Sairalyn Ansano Thong Scott Rothstein Sean Nel Sergey Pristyazhnyuk Shae Cardenas Shelby Armbruster Suzanne Tucker Tan Wei Ming Tom Schmucker Toni Räsänen Vladislav Gansovsky Yuri Arcurs Yurok Aleksandrovich

UNLOCK YOUR STRENGTH: 100 KEYS
Thanks for reading this book. We hope that the information it contains will be as helpful to you as it has been to the two of us, the hundreds of clients we’ve personally trained and instructed, and the countless other trainers, gym-goers, and movement-oriented human beings with whom we’ve been fortunate enough to be able to assist in their goal-achieving. To help you navigate the book, here are a few points about the structure and information given: The book is separated into two halves: Body and Mind. Mind: So much of exercise is a mental game; with yourself; with the weights; with the other 98% of your life. It seemed remiss to merely address the physical aspect of attaining physical excellence when so much of your success hinges on your ability to keep on keeping on, no matter what. Body: It is said that plans are the vehicle that transport you from dream to realization. With the swarm of misinformation, myth, and outright wrong advice, it’s hard to separate fitness fact from fiction. Our musings on Body are based on science as our guide and practical application as our testing laboratory. You could read this book cover to cover, but that’s certainly not the only way to enjoy it. Take it in your hands. Open it up. Let the pages fall as they may. And use the information on that random page during your evening meal that very day. Or let yourself be energized by implementing a novel mental strategy. Or get right up and start doing the workout that very minute. Let us use our expertise in unlocking your inner excellence and help you build yourself up into the best inner and outer shape of your life. Thanks for letting us guide you in your journey.

CONTENTS Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 001 Mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 055 About the Authors General Index

004

Eat your vegetables.

Yes, we know you’ve heard these words for years, but are you heeding the advice and getting the suggested minimum of 5-7 daily portions? In addition to supplying a healthy, natural source of carbohydrates, fruits and vegetables are rich in vitamins and minerals that are vital to many life processes including: • Removal of free radicals (which can cause cell damage and lead to diseases, such as cancer) • Strengthening of the immune system • Optimal energy release from the carbohydrates, protein and fat that you’ve consumed Furthermore, the high fiber and nutrient content in these foods promotes satiety (a feeling of fullness and satisfaction), thus suppressing hunger pangs and preventing ill-advised eating habits.

Did you know? See that subtle color change in the water that’s cooking your vegetables? That color contains vital nutrients that are being removed by the boiling process. Don’t reduce the nutritional value of those veggies by overcooking them. Consume raw or lightly steamed vegetables for highest quality nourishment.

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Studies on exercise show that if you perform cardio before strength training. . your workouts call for both strength training and cardio on the same day. • Follow with a GXP: 5 minutes at 80% max HR. there is some anecdotal evidence (and a supporting theory) that performing cardiovascular exercise following a strength training bout increases fat metabolism. cardio hurts your efforts in the weight room. but your efforts in the weight room don’t greatly impact your cardio.008 Put your strength training first. with minimal rest between exercises. A quick but punishing workout focusing on fat loss: • Perform a circuit of: Squat. Additionally. • All exercises should be done at 70%RM for 10 reps each. Seated Row. Helpful Hints . you will have a larger decrease in performance (6-7%) than if you were to perform strength training before cardio (1%). In other words. if your goal is weight loss. due to the demands of your sport or your exercise goals. Tempo: 303. and Bench Press. . 5 mins at 85% max HR. resting 1 minute between circuits. If. • Enjoy the increase in metabolism that follows soon thereafter. 3 mins cool down at 60% max HR. . perform the strength training first. Repeat twice.

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note the time you held it and try to beat that time in your next workout. having a strong grip can help in the most mundane of daily living activities.012 Work your grip.5 lbs in 1920. or require the athlete to post or stabilize against a resistance using the hands and wrist. Many sports emphasize quick. and pick it up and hold it. Try to hang on for 30 seconds. • Joseph “The Mighty Atom” Greenstein bent railroad spikes into a U shape with his bare hands. from gardening to opening jars to lugging your groceries home. Additionally. Strengthening the hands and wrist through appropriate grip training can greatly reduce the risk of developing both acute and overuse injuries for both the athlete and the non-athlete.g. If your grip gives out and you need to set the barbell back down before the 30 seconds are up. • The mighty Canadian Louis Cyr completed a one finger lift of 553 lbs. Many of the most productive strength training exercises have the forearms and hands as the weak point (e.. chin-ups. If you manage to hold on for longer than 30 seconds before needing to put the weight down. add a little weight to the bar in your next workout. Did you know? How does your grip size up? Compare yourself to these mighty feats: • Hermann Goerner performed a one handed deadlift of 734. grip it firmly with a pronated (palms facing you) grip. Load up a barbell with a challenging weight. you may be selling yourself short on these exercises. . The most basic of grip exercises is the static hold. powerful movements of the wrist and hands. deadlifts). Without a strong grip.

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5 hours. and give yourself fuel that will kick start your metabolism. leaving you vulnerable to fatigue and muscle tissue breakdown. . It’s 6 a. Do as the name implies. your body has been fasting for 10.m. break your fast. In essence. nurture your body and catapult you into the day.016 Eat Breakfast. yet only an estimated 54% of Americans under age 55 eat this meal. and you haven’t eaten since 7:30 the night before. almost half-a-day – don’t even think about skipping this meal! Doing so only serves to put your body in a stressed state. short term memory and awareness. Did you know? Studies show that eating breakfast increases problem-solving skills.

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. muscle imbalances can still develop without properly maintaining flexibility and joint mobility. front to back and left to right. Can’t afford a quality masseuse? Try selfmassage and roll yourself on a foam roller or a tennis ball to “iron out” the knots in your muscles. When strengthening your body. Treat yourself to a massage! Even if you concentrate on balancing your strength training. Ever seen a person in the gym with a gargantuan upper body and tiny chicken legs? Or a lifter with well developed pecs and upper arms. . but lacking correlating bulk in the back muscles? Training without considering muscle balance not only leads to a lack of symmetry in the aesthetic sense. it also encourages strength imbalance and joint problems.020 Train your body in balance. always consider training it in balance from top to bottom. . You’ll increase flexibility while reducing your chance for injury. you’ll not only look better. but you’ll probably function better too. Helpful Hints .

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wouldn’t the human race (and all other animal species. by the way). eggs.” or “I can’t lose fat unless I take V. Hands down. but also no lutein. we get the majority of the benefit from foods if we leave them whole. manufactured fats like those found in margarine (trans fatty acids) have been proven to be far more deleterious to your health than the saturated fat found in butter (which actually helps you absorb vitamins and nutrients from foods. Similarly. non-denatured foods. friends. especially veggies). Did you know? Whole. An egg without the yolk may have no cholesterol (which your body needs. meat. raw foods are best for you in just about all cases. nuts and seeds. “What should I eat?” Consume whole. the fitness question clients. a supplement to what should be an already good diet.” Supplements are just that. and gym-goers ask most frequently is.024 Eat food. For example. Attempt to rid yourself of the mentality of “Supplement XYZ will get me to my goals. emphasizing fresh fruits and vegetables. not powder. and less than half the protein! If foods provided by nature were really so bad for us. and butter). olive oil. and good fat sources (such as avocado. for that matter) have died off by now? .

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g.e. In addition to adding variety to the workout. On single-joint movements.. and 2) Do not perform unilateral training for exercises that load the spine (e. overhead press). unilateral training may help to promote equal strength and size development for both limbs. etc. as they carry a higher potential for injury. . so as not to exaggerate any strength/size discrepancies..028 Consider unilateral training for the arms and legs. Did you know? Lillian Leitzel (the first inductee to the Circus Hall of Fame) performed 27 consecutive pullups with her right arm and 19 with her left while hanging from a bar in Philadelphia in 1918. single-leg hamstring curl. squat. consider performing exercises for each side one at a time – i. Two caveats: 1) Allow the weaker side to lead – perform no more work than the weaker side can manage. single-arm biceps curl.

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ice the affected area for no longer than 20 minutes. and symptoms that linger or get worse. and do not apply the ice directly to the skin. particularly if you suspect some major damage has occurred.” – Dick Sharples . remember the acronym – RICE.032 If you happen to sustain an injury. First. because you can’t train effectively if you’re hurt! Did you know? “Death is nature’s way of telling you to slow down. In the days following the injury. Rest – Ice – Compression – Elevation. Compress the injured area with an Ace bandage or wrap to prevent further swelling. Finally. focus first on getting back to 100%. intense pain or numbness/ tingling. elevate the injured area approximately 6 inches above the heart to hasten lymphatic drainage and to reduce swelling. From there. you can hasten recovery and shorten the amount of time out of action. By performing these steps close to the time of injury. consider getting yourself to a doctor. rest the joint – don’t test it! If there is any swelling or pain present. Telltale signs of a major injury are extensive bruising and/or swelling.

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body temperature. you’ll be more motivated. Did you know? According to the Mayo Foundation for Medical Education and Research.” Your body has a natural Circadian rhythm. and flexibility peak. Morning person? Have your workout in the morning. scientists have found that athletes’ performances peak in the late afternoon. . when strength. Incidentally.036 Time your exercise – not in the sense of “how long. Tap into your natural biorhythm and utilize it to your greatest benefit.” but “when. where at certain times of the day your energy is at its highest. and all will be well in the universe. your workouts will be many times more productive. Night owl? Work out in the evening. pain tolerance peaks in the late afternoon as well. By following your Circadian rhythm.

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dips) is NOT recommended. Performing an isometric hold in most single-joint exercises (e. biceps curl. know when to fold ‘em. The exception to this rule is any type of row. bench press. leg extension. leg curl. Repeat for up to 5 total repetitions. your hands) in that position for up to 30 seconds. since it causes your muscles to work harder. since your muscle is working harder to hold the weight at the top of the positive phase. You may benefit on strength training exercises by performing an isometric (static) hold at the completion of the positive (lifting phase) movement. Find the position you can hold without pain and contract against some immovable object (a wall.. rather than harder. squat.. deadlift.g. since your muscles are almost completely unloaded at the top of the positive phase. you are making the exercise easier. . lateral raise) is recommended. Performing an isometric hold in most multi-joint exercises (e.. Did you know? Isometrics may also be beneficial for those who have severe joint degeneration and cannot safely move through even a partial range of motion without pain.040 Know when to hold ‘em. i. as it is a multi-joint movement made harder by holding the weight at the top.g.e. joint pain sufferers may derive the benefits of strength training without pain. a door. By contracting their muscles in a pain-free position.

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Perform reps of the squat. Curse out the authors of this book. pausing briefly at the bottom. just set the spotting pins to the appropriate bottom of the range of motion you wish to perform. 2. In addition to full range movements. 4. load an appropriate weight. You should be in the bottom position of the squat. shoulder pressing – any exercise that you could benefit by having a spotter on. Its primary function is to serve as a spotter when you are training alone. Helpful Hints . the cage can also be utilized to perform partial repetitions – using heavier weights for a shorter range of motion. being sure to touch the bar to the spotter pins with each rep. toes slightly out. Set up the spotter pins to the appropriate height. . placing it across your trapezius. try doing rock-bottom squats in the cage: 1. Position yourself underneath the bar. A staple among weightlifters’ training aids is the humble power rack. feet placed shoulder-width. Utilize this unappreciated tool for bench presses. 3. . For a real challenge. that is. . Setting the bar on the spotter racks. They should “catch” the bar when your knees are bent approximately 90 degrees. squats.044 Use the cage – the power rack.

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To deactivate trigger points. pushing gradually to the greatest amount of pressure/pain you can stand without tensing the muscle. Helpful Hints . but because their presence may inhibit normal range of motion and muscle force (due to inability to fully contract/relax the muscle fiber). It is important to deactivate trigger points. pressing on a trigger point in your trapezius muscle may cause a painful sensation that travels up the side of your neck and into your temple region – this is an indication it is an “active” trigger point. Move on to another one and repeat the process. and you may find yourself rewarded with less pain and greater movement over time. Cycle through your trigger points several times this way. For example. They should feel like little marbles inside the muscle tissue.048 Shut off your trigger points. as pushing a trigger point may be quite painful! Press down and hold on the trigger point for approximately 10 seconds. not only because the pain they cause can be quite unpleasant. first locate them by identifying tender lumps within your muscles that cause pain (the back and shoulders are great places to look). lumpy spots in the muscle tissue that cause referred pain (pain in areas of the body other than where the point is located). use moderate finger pressure and press down directly on the center of the trigger point – use pressure judiciously here. . . . then release it. Trigger points are tender. Next.

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works in the body by replenishing ATP in the muscle cells faster. creatine phosphate. a minute or so is all you need. know that if you are ready. So any waiting around you do past 90 seconds is purely psychological. giving the athlete more available energy. . The molecule in question. This is probably due to increased leverage and mechanical efficiency of the muscle cells as a result of retained fluid. you use up ATP in the muscle tissue. studies do show a measurable increase in strength and power generation with creatine supplementation. you only need between 60-90 seconds between successive sets of an exercise to recover for the next bout. The other 5-10% will not be recovered for up to 48 hours post-exercise. It takes roughly 60-90 seconds for your mitochondria to regenerate 90-95% of the ATP you used up in the work bout. Unfortunately. but just a little one. When you perform an exercise set. Physiologically speaking. Here’s the science of it: ATP is the currency of energy in the human body. Did you know? Creatine supplements are touted as one way to allow the user to work harder for a longer time period. taking creatine supplements does not seem to accelerate this process. however.052 Give it a rest. While there’s nothing wrong with making sure your intent and motivation remain strong for each and every exercise bout.

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your entire trip might end up feeling wasted. Sure.” – Unknown . but thinking makes it so. Use your unwanted stressors to fuel your workout rather than take away from it.” – Shakespeare “Challenges can be stepping stones or stumbling blocks.056 Leave your troubles at the door so your trip to the gym is more effective. do your children have you drained? Take a revitalizing yoga class and pour your heart into your poses. So. find a way to channel your energy into the workout. Traffic got you feeling competitive? Compete against the weights as they issue the “you can’t move me” challenge. it’d be great if the stressors of the day automatically “washed away” the instant you passed through the gym’s welcoming doors. Did you know? “Nothing is good or bad. Even when your mind is racing and you are having an emotionally or mentally draining day. It’s just a matter of how you view them. if you can’t translate your stress into constructive work output. But when they won’t.

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. . See the way your arms look. An exercise for the now: Visualize your perfect body. The power of visualization to improve athletic performance is well-documented in scientific literature. Prior to beginning an exercise bout or set. note the definition in your abdominals. feel how strong your legs are. 24% improvement). Put the power of visualization to use for you and it just might add that extra boost to your workouts that you’ve needed. One study comparing basketball players looking to improve free-throw accuracy found that players using visualization alone experienced nearly as much improvement as those who actually practiced the skill (23% improvement vs. Helpful Hints . the more you will train your subconscious mind to help you on the road to success. You can perform better if you “see” yourself doing the movement beforehand – it can help you focus on form and technique. Picture the clothes that you would wear (perhaps something that is already hanging in your closet on your “skinny rack”). The clearer you make this mental picture. take a moment to see your successful performance in your mind’s eye. and sidestep any fears or misgivings about the movement or exercise you may have. and the easier it will be for you to stay the course. .060 Visualize. Try to mentally express it in as much detail as possible.

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It’s best to seek out a coach who is qualified and experienced enough to teach the skills and strategies you need.” – John Wooden . isn’t it good enough for you? We all require different levels of guidance and “hand-holding”. The coach sees what the athlete is doing from an “impartial third-party” viewpoint. suggests different approaches and solutions. and whose personality and teaching style resonates best with your own. corrects things in the athlete’s game. If having a coach is good enough for the best in the world. The best athletes in the world have coaches.064 Get a coach. so the athlete need only concentrate on what matters most – delivering the best possible performance. A coach can help the athlete with improving all aspects of his game. Did you know? “A coach is someone who can give correction without causing resentment. but because a coach can help them by providing a fresh set of eyes. not because the coaches are better than the athlete at what they do. and assists in moment-to-moment feedback and fine-tuning.

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Be mentally tough and finish what you start – through good times and bad. There will be plenty of days where you’d rather stay in bed than run to the gym. the world is full of educated failures. Education will not.” – Calvin Coolidge . Genius will not.068 Develop fortitude. You’ll have stressful work days that will provoke you to go straight home from the office as opposed to meeting your trainer for the scheduled 6pm workout time. Talent will not. successful fitness journey. It’s your “stick-to-it-iveness” that will pull you through the tough times and leave you happily reflecting over a long. Persistence and determination alone are omnipotent. You will make gains over time. but sometimes progress will be painfully slow. nothing is more common than unsuccessful men with talent. Even the most motivated trainee with the most well-designed training program and the best coach will encounter obstacles over time. consistent. unrewarded genius is almost a proverb. Did you know? “Nothing in the world can take the place of persistence.

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For longevity in training. “slow-cooking” rules.072 Think long-term. Successful strength training is a series of achievements. Steadily adding resistance a pound or two at a time can help you milk your gains for a much longer period of time and ultimately result in greater improvements than trying to “blast your way to a new PR. steady progression as it applies to strength training. Each and every time you successfully achieve a rep goal. not enough emphasis is placed on long-term. add some weight. try micro-loading.” – George-Louis Leclerc .” Small increments help your body more readily adapt by providing a smaller stimulus to recover from for the next workout. ”Genius is only a greater aptitude for patience. In our culture of immediate gratification and “I want it and I want it yesterday” mentality. Instead of trying to blow the lid off of your old personal bests. all building on top of one another. Did you know? Proper progression in strength training involves adding resistance once repetition goals are reached.

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as a precision tool. we recommend you consult the aforementioned coach. Simply put. (Of course. . It won’t lie. there’s no better way to get an outsider’s perspective than the watchful eyes of a mirror. if you’re unsure of an exercise’s form requirements.” – Ernest Holmes “Look in a mirror and one thing’s sure.076 Use a mirror. If you’re unable to hire a coach. .) Did you know? “Life is a mirror and will reflect back to the thinker what he thinks into it. what we see is not who we are. a mirror is essential if you want to know that you’re working with respectable form. .” – Richard Bach . so it can guide you into the correct body position for any given exercise.

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poor eating habits likely due to continuous work and frequent meetings. Helpful Hints . Special emphasis would be placed on exercises promoting extension of the spine and hips. there are still 163 hours of “non-training” time that will impact your body’s form and function. rather than sabotage. retraction of the shoulders and strengthening of the core to counter the excessive desk hours. endless sitting (body in flexed position for long stretches of time). . . So ask yourself: Do you slouch at a desk 8+ hours per day? Do you participate in additional rigorous activities? Do you perform repetitive movements at your job that might lead to muscle imbalance or overuse injury? Do you get adequate sleep? What you do outside the gym has a significant impact on your training results. How would you train a healthy individual who sits at a desk all day. . if you have a strain/injury that just won’t go away.080 Take an inventory of ALL the physical activity that you do. commits only 2 hours per week to physical activity and wants to lose 15 pounds of fat? Client’s daily activity: Little physical exertion. If your workouts aren’t giving you desired results. have you looked at your activities outside the gym? Even if you exercise 5 hours per week. Take note of your habits and activities and design a training program that will enhance. your training efforts. Increasing overall physical activity would be encouraged and developing sound nutrition habits is a must for maintaining increased energy and burning body fat. Training Suggestions: Progressive total body strength workouts (done as a circuit) to increase muscle mass and enhance metabolic activity.

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your movement tempo and the tension in your muscles. . It’s not uncommon to see a gym member churning on an elliptical machine while watching TV. . What exactly are they concentrating on? How can you be tuned into your body and the daily gossip at the same time? It’s only an hour. As you begin an exercise. . Helpful Hints . Feel the resistance of the weight. Pay attention to your breathing. .084 Focus. Take mental note of your body’s positioning. Or another lifting weights while reading the daily news. . and focus on what your body is telling you. An exercise in futility . It’s only when complete focus is given to your work that you’ll experience maximal results from your effort. turn the TV off. Put the paper down. think only about you and the task-at-hand.

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. and. but keep a consistent theme. it may reinvigorate your motivation to change around workouts from time to time. Helpful Hints . same exercises. However. Or use the same routine. • Change the time of day you exercise. Switching up your workout helps to alleviate boredom. Or use a completely new routine. most importantly. You can utilize the same routine. include different exercises. but switch the order of the exercises. number of reps completed. like increasing the weight 10% while limiting set time to 30 seconds (5 reps or so).088 Extinguish “mental fatigue” through variety. So trying to “trick” a muscle into responding is an exercise in self-deception. if you like. Assorted ways to “mix it up”: • Ride a mountain bike and negotiate a different trail. Keep it fresh for you. to refresh your mind. • Work out with a partner or trainer. Their only job is to either contract (generate force) or relax (lengthen/resist against force). Your muscles don’t have eyes – they simply respond to demands imposed upon them. . but eliminate rest between exercises for a conditioning effect. . • Track exercises by actual work time vs. “Variation” can be something small. What constitutes variety? You don’t have to create a completely new routine. or effect a complex systemic overhaul. maintain your enthusiasm for exercise.

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and then get to work. what you stand for and what you want for YOU. If you really want to find success with your training. It is an attitude which separates excellence from mediocrity.092 To ensure commitment toward a healthy lifestyle. the most important factor is that you’re doing it because it is a part of you and you want to do it.” – Unknown . train yourself FOR yourself. Nobody can force you to workout and nobody can do the work for you. There are a myriad of reasons that may provoke you to begin training. learn about who you are. . Did you know? “Pride is a personal commitment. In the end. .

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even those final. Boys do not reach their optimum motor ability until well after their female peers. skill movements. Did you know? Girls develop a high degree of balance and body awareness earlier in life than do boys. It has been demonstrated by motor learning researchers that up to 90% of our body awareness (proprioception) is comprised of our sense of vision. especially if the exercise involves complex movements (power exercises. . most difficult reps. When performing exercises. who score highly on motor skills tests as early as age 9. use all of your senses. As a simple demonstration of this phenomenon. compare the relative difficulty of standing on one foot with your eyes open versus with your eyes shut. Don’t hinder your body awareness in any way.). when pushing your strength and endurance to the limit. So don’t give up on Junior’s baseball career just yet. Or the wall. if you prefer. While it’s great to perform work on other aspects of proprioception. keep your eyes open. he just may not have fully matured motor ability. etc.096 Keep your eyes on the ball.

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But in striving to maintain perfect form. but in what man is. On the contrary. but should not be despondent if it isn’t reached. You may never be completely satisfied with your body.” The key point is that you tried. Did you know? “True perfection of man lies. ideal form certainly cannot be maintained. The key point is that they tried. you are improving who you are. an ideal to be strived for. you will certainly utilize form that is “good enough. Ideal form is just that.100 Be content. by trying. even if you reach your goals. even supermodels and bodybuilders have hang ups over certain areas of their bodies that they are unhappy with. Recognize that by taking the steps. not in what man has. But that doesn’t mean all their hard work was for naught. they benefited from the journey itself. because things will never be perfect. You should always strive for perfection. By all means. “chase the rainbow”. but be content with your progress every step of the way.” – Oscar Wilde . The steps you take towards perfection are the most important aspect of the journey – and the most rewarding. But realize that if you’re working hard enough.

gainfully employed as an exercise physiologist at a NYC health club. his wife and American Bulldog welcomed a new addition to the family – their beautiful daughter Grace. housewives.S . check out www.S. (Post-rehabilitation exercise specialist) in 2001.S. He obtained certification as a P.S. Cloud State University and is currently working toward a Master’s Degree in Applied Sports Psychology. Eugene was a student Teaching Assistant for Functional Human Anatomy Lab. he. snowboarding and following the Green Bay Packers. Eugene can currently be found either supervising client workouts.S.S.C. Eugene designed and implemented exercise programs for post-cardiac event patients. grappling on the mats of Renzo Gracie’s Brazilian Jiujitsu Academy.C. trigger point therapy. C. When not training himself or his clients. nutrition and holistic health/osteopathic medicine.christopherwarden. . He also loves traveling.R.com.com Christopher Warden. Eugene began performing one-on-one personal training sessions. or throwing himself down a mountain on a snowboard. holds a Bachelor’s Degree in Biomedical Science and Microbiology from St. holds a Bachelor’s Degree in Exercise Science from Rutgers University. While at Rutgers. athletes and Hollywood/Broadway celebrities. quick and long lasting results to hundreds of clients. where. Christopher reads all he can to enhance his knowledge of exercise science. Christopher and Eugene share a combined 15 years of client training experience. helping to instruct undergraduate students to identify structures of the body using cadavers.ABOUT THE AUTHORS Eugene Thong. To learn more about his business and training philosophy. integrated approach has brought safe.E.C. His innate ability to comprehend and explain the function of the human body and his technical. he was a student intern in the Cardiac Rehabilitation Center of Robert Wood Johnson University Hospital. (Certified Strength and Conditioning Specialist) from the National Strength and Conditioning Association in 2004. He has not looked back since. Some of his favorite topics include. Recently. athletic performance enhancement. and attained his C.eugenization. including corporate executives. He also blogs occasionally: www. In July of 2000.S. under the supervision of a clinical exercise physiologist. C. During his senior year at Rutgers.

To view all 100 Keys and purchase the book.unlockyourstrength. visit www.com .

• How to shut out outside distractions and return your focus to the present (#059). It’s a mash-up of strategies and concepts that unlock your inner excellence. • The right way to warm-up . There’s more to success than just movements in space. It’s that little voice in your head that tells you to stop eating when you’re full. You’ll learn: • A simple. It also happens to be about exercise and nutrition. • How to avoid mental burnout and keep exercising consistently (#088). Explore this book and expand your possibilities. It’s a collection of wisdom gleaned from countless hours of research and client contact. no matter how badly you want to give up. to rest when you’re tired. You’ll also learn: • How to break down “impossible” goals and put them well within your reach (#058). non-invasive method to reduce muscle pain and stiffness (#048) • How to considerably shorten the time you spend in the gym (#052). • The most important supplement for exercise performance (#003).so you don’t get injured during your workout (#005). .This is more than a mere book of exercise tips. and this book will help you train your mind as well as your body. and to pick the bar up that one last time.

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