Hey folks, I have decided to move my blog over to my business website at http://www.movementmattersperformance.com/blog. I just posted my first entry over there so please bookmark that page to continue to follow my thoughts. Click HERE for a direct link to my first entry. Thank you!


I purchased & viewed Charlie Weingroff’s “Training = Rehab, Rehab = Training” DVD set a couple months back. I was eagerly awaiting this set because Charlie seems to have a great grasp of both the corrective side & the strength/training side.

Discs 1 & 2

The first two discs cover the foundation of Charlies’ thinking. Some basic points from the first two discs:

  • “Get Long. Get Strong. Go Hard.”
  • Discusses the Joint by Joint approach in a little more detail.
  • Talks at length about mobility & stability and where/when you need one or the other.
  • Vertical tibia which you can read more about here
  • Diaphragm breathing and why it’s so important.
  • Neck packing and the effect on strength & pain that is has.

Discs 3-6

Discs 3 through 6 is part lecture, part hands-on. In disc 3, Charlie goes through the FMS & SFMA “with restrictor plates” as this DVD set is geared to trainers and coaches without manual therapy capabilities. Charlies goes through the SFMA, corrective strategies for each segment and the reasons behind these strategies. The last couple discs of the set show the group performing squatting & deadlifting patterns, as well as the proper way to teach these patterns to clients/patients/athletes.

Obviously, this is a VERY basic review of the set, as it checks in at over 12 hours of footage. I would highly recommend this set to anyone treating folks with movement deficiencies and trainers or coaches who don’t have the manual therapy capabilities as others might. You can head here for more information.


I’m Back….

First off, let me apologize for falling behind with my posting on this blog. The fiance and I made the move from Chicago to Rochester 2 weeks ago and it’s been nonstop ever since. Finding a decent, reliable car took WAY longer than expected but nevertheless I’m back at it and ready to go.

Movement Matters Performance

The Movement Matters Performance website is still under construction but if you have a quick second, please click on the link above to head to the website. We’ve got our location set in Fairport and our spring schedule is out so please check that out. Eventually, I may roll this blog into that website as I don’t know if I will have time to update both with any regularity.If you know of anyone who may be interested in sports performance or personal training in the Fairport area, please refer them to the MMP website.

I’ll be back later this week with a review of some recent Continuing Education materials that I’ve been reading/watching.


While at the gym, I like to observe other trainers to see what they are doing & how they are interacting with their clients. It seems that most personal trainers view their job as just that…a job. Make it a career or get out. Here is a list of things that I’ve witnessed first hand while working as a trainer or while observing other trainers:

  1. Don’t perform any type of assessment.
  2. Wearing sunglasses. Indoors.
  3. Playing with their phone while “training”.
  4. Get upset when they don’t make their clients vomit during the session.
  5. Talk more about themselves instead of figuring out the client’s wants/needs.
  6. Have never written 1 thing down.
  7. Have never written a program or had a plan of attack.
  8. Have no reasoning behind their choice of exercise.
  9. An overall lack of interest during the session.
  10. Start at the end of a progression instead of the beginning.
  11. Haven’t done any professional reading in the last 5 years.

The overall lack of interest is what really bugs me. If you have no interest in helping someone, be honest with them and yourself.


Quick post today folks….

As some of you may already know, my fiance and I are moving to the Rochester, NY area (more specifically, Pittsford) at the end of February. While we love Chicago, being closer to our families is becoming more important to us. In addition to moving for family reasons, we are moving so that I can pursue a great business opportunity. Chris Nentarz and myself are in the process of forming Movement Matters Performance, a sports performance company devoted to developing youth athletes in the Rochester area. We will also be offering personal training, in private and semi-private formats, to adult clientele. A website, blog and Facebook page are in the works and will be available to the public shortly. Stay tuned for updates.





A Sample Day

After my grocery shopping post last week, I had a few people ask me how I take all my groceries and form them into meals. I generally eat the same foods everyday and often in the same order. Remember, the meals below are just a sample day for me and may not work with your schedule and/or individual taste.

5-6 AM

  • 4-5 whole Omega-3 eggs
  • 1 handful of assorted chopped peppers
  • 4-5 tbsp Trader Joe’s salsa
  • 2 slices Ezekiel Cinnamon Raisin bread
  • 1 tbsp natural unsalted peanut butter
  • 1 handful blackberries or raspberries
  • 1-2 fish oil capsules
  • 1 multi-vitamin capsule
  • 1 vitamin d capsule

8-9 AM (pre-workout)

  • Greens+ Peanut Butter & Chocolate protein bar
  • 1 banana

10-11 AM (post-workout)

  • 1 cup greek yogurt
  • 1/3 – 1/2 cup rolled oats
  • 1/2 cup chopped walnuts
  • 1 cup frozen blueberries or mixed berries
  • 1 tbsp ground flax seed
  • 1/4 cup cocoa nibs
  • cinnamon
  • 1 scoop whey protein (separate, mixed with water)

1 hour later

  • 1 Ezekiel sprouted grain tortilla
  • 1 chicken breast or other protein source
  • 1 handful broccoli
  • 1 handful assorted chopped peppers
  • 1/4 – 1/2 cup black beans
  • 1-2 tbsp salsa
  • 1-2 tbsp hummus

2-4 PM

  • Lately, this has been a smoothie of some sort. Below is my favorite one.
  • 2-3 handfuls baby spinach
  • 1.5 – 2 cups unsweetened vanilla almond milk
  • 1 scoop hemp protein powder
  • cinnamon
  • 2 cups frozen fruit (either blueberries, strawberries or mixed berries)
  • 1 tbsp chia seeds
  • apple (separate)

6-7 PM

  • 4-5 handfuls mixed greens or spinach
  • 1 chicken breast or other protein source
  • olive oil
  • balsamic vinegar


  • 1 handful almonds
  • baby carrots
  • hummus

There you have it. The times are rough estimates based on my work schedule and other responsibilities. On training days, I may eat more than this. On non-training days, I normally eat a little less. On the weekends, it is usually a little more hectic but most of these foods are still eaten at some point.

Grocery Shopping

I wanted to start off this week by filling you in on my grocery list. With my current clientele being primarily fat loss driven, food intake and grocery shopping are two hot topics of conversation. I’m not going to put exact amounts on everything as it may change from week to week. I split up my shopping between Costco, Trader Joe’s and Whole Foods but most of your shopping can be done at your local grocery store.

Weekly or Bi-Weekly

  • omega-3 eggs
  • greek yogurt
  • chicken breast family pack
  • grass fed beef or ground turkey
  • apples
  • blackberries
  • frozen raspberries
  • frozen blueberries
  • frozen strawberries
  • bananas
  • baby carrots
  • spinach
  • broccoli
  • assorted peppers (green, red, yellow, orange)
  • frozen vegetables (varies)
  • Trader Joe’s mild salsa
  • hummus
  • POM wonderful pomegranate juice
  • unsweetened vanilla almond milk
  • Ezekiel cinnamon raisin bread
  • Ezekiel sprouted grain tortillas
  • organic black beans

As needed

  • walnuts
  • almonds
  • natural peanut butter
  • chia seeds
  • cocoa nibs
  • olive oil
  • balsamic vinegar
  • quinoa
  • rolled oats
  • cinnamon
  • flax seed
  • Greens+ protein bars
  • fish oil
  • vitamin D
  • multi-vitamin
  • hemp protein powder
  • whey protein powder

Remember, this is just my list and will not exactly resemble your list. Change the vegetables, meats, fruits, nuts, etc. Just keep in mind that you need to get a lot of these in, mainly fruits and vegetables. Pick the ones you like and the ones that you’ll eat.