JANUARY 2024 ISSUE NO 5
ENS
EXOS Newsletter
LISTEN UP! EXPLORING MOBILITY WITH VERNON GRIFFITH
COACHES TAKE: MAKE IT COUNT EVERYDAY AT WORK ANTOINE ROBINSON
PROTEIN: ONE SIZE FITS NONE
NO.5
NOT WHAT YOU WANT BUT WHAT YOU NEED
CONTENTS
NO.5
PAGE 3
PAGE 5
MESSAGE FROM HANK
COACHES TAKE
New Years Greetings
Hear what Antoine has to share
PAGE 4
PAGE 6
LISTEN UP!
PROTEIN
Exploring mobility with Vernon Griffith
New light on an over discussed topic
JANUARY
Hello team! Happy New Year!
Henry Dembowski
2024 is here, hopefully we are filling recharged and reloaded to start impacting lives. Check out these tips to help level up your knowledge to start the year.
Senior Performance Specialist
Cold Water Immersion Analysis Click Here for Article
PAGE THREE | ENS
LISTEN UP! We know everyone wants to feel better, and that training mobility is probably a great starting point. But how do we sort through all the different things out there?
Exploring Mobility with Vernon Griffith Click Here for Podcast
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Hear from performance coach Vernon Griffith how he became a "mobility guy."
COACHES TAKE Antoine Robinson
Performance Manager
Make It Count Every Day at Work
It goes in line with this video:
Embrace the spirit of Casey Neistat's iconic Nike commercial "Make It Count" as you navigate your daily grind. In this whirlwind journey, Neistat flew worldwide in 10 days, urging us to chase our dreams relentlessly. Apply this ethos to your workspace—seize opportunities, challenge norms, and inject creativity into your tasks.
Click Here for Video
Taking a leap of faith in your ideas can yield remarkable results. Just as Casey demonstrated, break free from the ordinary, make each day count, and witness the transformative power of passion and dedication. #MakeItCount #CreativityAtWork #DreamBig
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PROTEIN - ONE SIZE FITS NONE Not what you want but what you need Justin Poplin Performance Coach
Protein has always been a hot topic in my time working with athletes and bodybuilders. The matter seems to have quieted since coming to the corporate setting, however it still pops up – mostly “how much protein should I be eating”? Setting aside the topics of timing, quality, and frequency; let's just discuss quantity. I often run into two camps – we’ll call the two camps the “anecdotal” and the “by-the-books”. Because I like to play devil's advocate, I am going to pick on both.
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The anecdotal group might tell you to eat anywhere from 1 to 1.5 grams per pound (not kilograms as they point out) of body weight. This number may come from their own personal diet, or from prominent figures or mentors. Maybe previous members have seen success based on these recommendations so they continue to support this view point. This camp tends to consist of individuals involved in the physical aspects of health and wellness – i.e coaches, personal trainers, gym enthusiasts, etc. Where this point of view becomes evidently more of a problem are in smaller and larger individuals. If we try to get a hundredand-ten pound woman to eat 110 to 165 grams of protein, you are going to have some issues. What about an individual that's two-hundred pounds? Even putting them at a deficit for gradual weight-loss is still a lot of protein to be consuming in a day.
The by-the-books group, a camp made up of nutritionists and dietitians most of the time, will tell you that anything over 0.8 to 1.2 grams per kilogram is a waste of time. Notice I said kilograms here – that's because research is done in the metric system. This range is much lower compared to the anecdotal group. Their reasons stem from the RDA of protein and that there is no literature supporting the absorption of protein up to a certain limit. For this group I want to point out that the RDA is the minimal amount to prevent diseases, not thrive in an exercise environment. This camp often falls victim to the “there’s no evidence to support” fallacy. Yes we want to be giving advice based on scientific literature, but there has to be nuance. A good paper will list all the ways the study fell short, that doesn't mean it was a bad study – just that they understand there is more at work here. How many papers have you read that ended with “...however more research is needed to determine…”?
Now I’m not going to take the proverbial high ground and say I know the right answer, or that we clearly should be aiming for somewhere in the middle. What I implore you as a coach to do is determine your recommendations based on sound evidence and past experience, but think critically when making recommendations. Use these recommendations as a starting point that the member can play with and adjust until they find what works best for them and their bodies. General guidelines are made because yes a majority of the population will fall under a particular category and people need guidance, but guidance does not equate to gospel. Just because it was published in a paper does not make it an absolute. And just because someone has been coaching for twenty years doesn't mean they have all the answers. Critical thinking is not something you do once with an issue and then drop it. It requires that we update our knowledge as new information comes in. Time spent evaluating claims is not just time well spent. It should be considered part of an implicit bargain we've all made. - Daniel Levitin
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“To improve is to change; to be perfect is to change often” — Winston Churchill
Until Next Time!