And I'm back! That's right I am fresh off a recent trip to the Windy City where I had the privilege of seeing Mark Fisher of Mark Fisher Fitness speak all about MFF best practices, how to build a value-based socially conscious business, what it means to build a brand, why direct-response marketing is a must, and how they successfully integrated a high quality training model with a lucrative business structure.

It was freaking fantastic! It will probably go down as the best time or money I spent in 2015.

The best part though was that not only was the content off the hook, but the delivery, and format of the seminar was even better. It was only 20 of us and Mark was super informal in his delivery which is something that completely resonates with me. Formality and professionalism always comes across way to polished to be authentic or genuine. And yes there were perverse sexual references made and lots of f-bombs dropped.

There was a lot to take a way from the seminar and while I'll be sharing a complete the review of the event with you tomorrow I just wanted to share with you one quote that I think everyone needs to hear and it's just as true if you replace "business" with "life." Mark said, "The biggest limiting factor in your business will always be your biggest limiting factor as a human being." I find that true as fuck!

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In addition to all the knowledge I gained I was also able to spend a couple days in Chicago before the seminar with my wife seeing the sights and eating some delicious food. It was actually the first big road trip and time in a big city that we planned and did all by ourselves. And I am proud to say that it went really well. We didn't get any traffic tickets. Neither of us got robbed and we even managed to walk around the city for a good part of one day without getting completely lost.

Chicago is a really great city and if you do get the chance to go I highly recommend it. We went and visited Shedd Aquarium and the Lincoln Park Zoo and I'd recommend you do the same.

I hope your weekend was just as awesome! And I hope you are ready to kickass this week! Here is a great list of stuff to read to get you started!

1. Unconventional Core Training by Tony Gentilcore

Training the "core" get's a lot of play on the interwebz and there is quite a bit of controversy surrounding the topic.

One camp believes flexing the spine will cause it to spontaneously combust and the other things crunches are the great thing since sliced bread for developing the rectus abdominis. I prefer to believe that the truth is probably less of an extreme stance and somewhere towards the middle of those two positions.

However I do believe there is a efficient and effective way to develop the core strength you need in the safest manner possible.

I'd say Mr. Gentilcore and I fall into the same camp on this topic and he does a really great job of explaining a sound approach to core training. He even hits you with an excellent resource for learning more about this topic if you are interested.

2. What To Do When The "Right Technique" Doesn't Feel Right by Elsbeth Vaino

I fucking love this one.

Technique and form is priority number one, but the truth is do to variations in our structural anatomy how each individual expresses good technique is going to be a bitter different. Meaning while there are definitely certain guidelines that should be followed by everyone for safety's sake there is quite a bit of room to work with in how exactly you go about performing an exercise.

Elsbeth does a really good job of taking us through this process when we feel awkward performing an exercise with the "standard" technique.

3. 5 Lessons Learned From Training Those With Low Back Pain by Dean Somerset

Back pain is a bitch! No seriously that shit sucks.

And want to know the messed up part?

More than 80% of Americans will at some point in their life experience back pain. That means most of us are going to have to battle through some kind of back injury whether it be acute, chronic, traumatic, or repetitive in nature.

Based on that I think it behooves everyone to understand how to handle back pain, how to improve it, and how to train around it.

That is exactly what Dean gives you insight into in this piece.

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training