Gaining Confidence and Family with Fitness - Nick Olson: Because You're Incredible Podcast Episode 1

*Sorry about the distorted audio, still trying to figure out why that happened. Please feel free to share any feedback, topics you would like discussed, more information you are interested in. And feel free to reach out to Nick directly for any additional help, thank you!

Interviewee: Nick Olson, Coach/Personal Trainer, Crossfit Tualatin

Certifications:

• Kabuki Advance Athlete Preparation Certified

• CrossFit L-1

• HIIT Training Certified

• TRX Certified

• NASM Certified Personal Trainer, Performance Enhancement Specialist. Correctional Exercise Science

• NSCF

• PTA Global

• Directly Mentored in Poliquin, USAW, KB principles

https://cftualatin.com/

Instagram: Swoleson1224

Facebook: Nick Olson

Email: N.olson05@gmail.com

Nick has been a coach since 2010 and quickly climbed up the ranks into several managerial roles including Fitness Director when I met him at Boom Fitness in Tualatin, OR. He is a passionate coach that is eager to learn, grow, and help others do the same.

Summary:

• Athlete in sports: baseball, football

• Went down a bad path, fitness saved me

  • Comradery, team player

  • Teaches confidence

• One-on-one coaching intimate

  • CrossFit - good cross over with the comradery

• CrossFit

  • Didn't like it at first, heard: "not good for you", "bad form", "high reps", "not programmed properly"

  • Made me feel good and bad "in a good way" - intense

  • Competing against others most of the time will cause you to step outside your comfort zone and train harder

  • The seminar was amazing

  • "All the bad stuff people say about CrossFit isn't necessarily true."

    • May be one-sided

    • Can be a bit intense for some

    • Quality is preached but not always followed in a large class setting

  • CrossFit does really good things right

    • Training intensity

    • Learning new lifts (clean & jerk, snatch)

    • Become more mobile

• Shifted focus to Olympic Lifting & competing

  • "Able to find my arena again [competitively]"

  • Helps people step outside of their comfort zone and push themselves

  • More accountable to yourself (give you a reason)

  • Learn who you are and what you're capable of

  • Get to speak confidence into people

• Finding your why

  • Ask the right questions, find the strength in your why

  • What do you like, what do you not like?

  • What drives you, what is most important and valuable to you?

  • My why: healthy mind, healthy body. "When I'm doing the right things I'm not doing the wrong things."

  • Can be challenging but valuable process

  • Purpose statement: "I live for elevating my fitness level and creating long lasting friendships that are built through positivity and laughter. I exist as a powerful and positive person of service in this world by motivating and pushing myself and others to be the version of themselves we’ve only dreamed of becoming."

  • Driven by the fear of failure

  • Build out statements or affirmations to help support your why

  • We are all built for something, what is it and how can you mold it into what you want to do

  • Developed a big bag of tools but it's still not full, I can continue to learn.

• Niche/passion

  • If I'm reading/learning about it - passionate about it

  • Having training ADD, love everything about fitness (expect running)

  • Great at teaching basics - getting average person to understand what basics can do for them and how it can change their life

  • Love coaching Olympic Lifting

• After the basics, what's next? Well-designed programming.

  • What else? Is it important to you? How important?

  • "Stay Healthy" - programming generally changes monthly

  • Set some goals - what do you want from this training? Short term goals - build success

  • Have an end goal in mind - this stays consistent

  • Alternate between two blocks of training (intensification - heavier & more sets, accumulation phases - lighter, less sets, more reps.)

  • Heavy/Light approach keeps things changing and evolving

  • Doing compound lifts, unilateral work, core (anti-rotation, rotation)

• Athlete programming

  • 12/16/20 week phases build up/peak to something

  • There's no one answer

• Resources for good programming

  • Comes from acquiring a lot of knowledge

  • Charles Poliquin (PICP course, 5 phase)

    • http://www.poliquingroupeducation.com/picp.html

    • Using body building techniques to improve body composition

  • Power lifting - Westside Barbell (how to get stronger and why that's important for normal people)

    • https://www.westside-barbell.com/

    • If you're stronger you can generally do better things without it affecting you as much

  • CrossFit - CrossFit Training Curriculum

    • https://www.crossfit.com/certificate-courses/level-1

    • Blogs from CrossFit coaches, harder to pin point

  • Corrective Exercise - Kelly Starrett

    • https://thereadystate.com/trial-learn-more/

    • General Pop - want to move better, better posture, hurt less

    • MobilityWOD/The Ready State

  • Rehab - Gray Cook

    • https://www.rehabeducation.com/about-us/faculty/gray-cook/

  • Olympic Lifting - California Strength

    • https://www.californiastrength.com/olympic-weightlifting-programs

  • Science of Sports Training: How to Plan and Control Training for Peak Performance - Thomas Kurz

    • https://www.amazon.com/dp/0940149109/ref=cm_sw_r_cp_api_glt_fabc_9G7A5WJPXVSJ0S1YBSHJ

  • Supertraining - Yuri V. Verkhoshansky

    • https://www.amazon.com/dp/8890403810/ref=cm_sw_r_cp_api_glt_fabc_FD6YWQXY57CKS7E2TJN0

  • Godfather of programming periodization - Tudor Bompa

    • https://en.wikipedia.org/wiki/Tudor_Bompa

  • Built to the Hilt - Josh Bryant

    • https://www.goodreads.com/book/show/29217761-built-to-the-hilt

  • The Oxygen Advantage - Patrick McKeown

    • https://oxygenadvantage.com/

  • Paul Chek - Chek Institute

    • https://chekinstitute.com/blog/tips-for-managing-a-life-crisis/

  • John C. Maxwell - leadership & business

  • Jailhouse Strong: High intensity Resistance Training

    • https://jailhousestrong.com/2018/05/27/high-intensity-interval-training-the-ultimate-guide/

  • Southwestern Consulting - business

    • https://southwesternconsulting.com/

• How to tell reliable resources

  • Credibility - people who have implemented it

  • Reviews can be paid or fake

  • Look to people that are doing the things I want to do and are the best at it - stand on the shoulders of giants

  • Do the things proven to work

  • Click bait is fun - STAY AWAY, not usually true

  • Have realistic expectations, nothing is magical

  • Consistency is what is going to get you great results

  • How to have a filter - focus on what you want and don't worry about that other stuff right now

• Supplements

  • Foundationals: Multivitamin (fill the gaps in your nutrition), Fish Oil, Creatine (improves cognitive function, feel better in the gym), caffeine (right dosage), probiotics (higher billion count - can be tricky/individualized, consult a naturopath or functional practitioner for dosage)

  • Optional: pre-workout (can buy caffeine, beta-alanine (itchy), some volumizing NO2 type substance all separate and dose better for yourself than taking a blend)

  • Like - adaptogens (i.e. rhodiola rosea - may help with stress, anxiety and depression)

    • https://www.healthline.com/nutrition/rhodiola-rosea#TOC_TITLE_HDR_3

    • Adrenal supplements (adrenal fatigue - not always medically accepted as a diagnosis)

    • https://www.mayoclinic.org/diseases-conditions/addisons-disease/expert-answers/adrenal-fatigue/faq-20057906

  • Do not think they work: T-boosters, weight loss/slimming, magic green tea (green tea has benefits thought)

  • If you're lacking something your body will not function optimally

  • Thorne - get essentials https://www.thorne.com/

  • Poliquin store - pharmaceutical grade https://www.poliquinstore.com/

  • Scientific studies are cool but so are life experiences and if something worked for you - great!

• Seeking out help - mental, psychological, physical etc.

  • Always someone out there that has been through it

  • You can do it by yourself but might not do it the best

  • That's their field/what they have studied

  • Coaches for different aspects of life

  • Good doctor behind you

  • Naturopaths - dive into things more intimately, try some different things

• Where do you see yourself in the future?

  • Was going to buy own CrossFit gym

  • Run a boutique parlor where people rent out space

    • Would miss the community

  • Domination Fitness - know each other well (Jared CrossFit BYB)

    • https://dominationfitness.com/

  • Create my own vision and better can come better themselves

  • Big fan of OPEX fitness - do CrossFit the right way, more individualized

    • https://www.opexfit.com/