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	<title>Bergeron Performance Training</title>
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	<description>Theories of a Strength Coach</description>
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		<title>Getting Coached a.k.a What I Learned At Cressey Performance</title>
		<link>http://bergeronperformance.com/2012/01/15/getting-coached-a-k-a-what-i-learned-at-cressey-performance/</link>
		<comments>http://bergeronperformance.com/2012/01/15/getting-coached-a-k-a-what-i-learned-at-cressey-performance/#comments</comments>
		<pubDate>Sun, 15 Jan 2012 21:08:58 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://bergeronperformance.com/?p=2319</guid>
		<description><![CDATA[One of the things that I have learned over the course of my career is that any type of training you do (or lack thereof) creates imbalances throughout your body.  For the most part, my clients work desk jobs and for lack of a better term are pretty f#$%ed up in the muscle balance and posture department.   They mainly have a weak posterior chain and hips and shoulders that are tighter than a ducks ass. Sorry for the mental image but I hope you get the picture.  So with that being said, one of the biggest parts of training is focusing on what you have to get done to both fix your posture as well as your weaknesses which coincidentally includes working on your biceps .00001% of the time.  So for all you brahs out there, there is hope.  Just get the important stuff done first. Being a strength coach and personal training, I understand the value of the service I provide in giving my clients insight into their strength and conditioning as well as postural needs in and out of the gym.  I have read numerous books, articles, and studies from the best of the best as well as attended yearly summits and seminars to improve my knowledge and understanding of my profession.  Training and coaching is more than a career to me, it is my life. I think one of the biggest mistakes anyone, including coaches, can make is believing that they know it all when it ...]]></description>
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		<title>Diet Fads: There&#8217;s A Better Way (Bangs Head On Wall)</title>
		<link>http://bergeronperformance.com/2012/01/05/diet-fads-theres-a-better-way-bangs-head-on-wall/</link>
		<comments>http://bergeronperformance.com/2012/01/05/diet-fads-theres-a-better-way-bangs-head-on-wall/#comments</comments>
		<pubDate>Thu, 05 Jan 2012 19:54:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Weight-Loss]]></category>

		<guid isPermaLink="false">http://bergeronperformance.com/?p=2311</guid>
		<description><![CDATA[Holy crap, it&#8217;s already 2012!  I hope you all had an extremely successful year and plan to have another one.  Judging by the influx of new members at the gym I think it is safe to say that a common resolution is diet their ass off (literally) and exercise (hopefully for strength but that is another story). This is the time of year when brilliant marketing and clever sales people will try to target consumers with the latest fad diet craze.  How do they do it?  Fancy studies?  Buff models?  Unrealistic before and after photos?  Celebrity spokes people?  Ding, ding, ding, ding ding!  If you answered d) All of the above, you win a prize for being a smart consumer! Don&#8217;t feel bad though, it&#8217;s not your fault.  When it comes down to it, you could probably sell Eskimos on &#8220;The Snow Cone Fat Loss Diet&#8221;.  Note to self: create the Snow Con&#8230;..  Anyways I&#8217;m sure you have all been sold or at least tried a fad diet at some point. So, What Exactly Is A &#8220;Fad&#8221; Diet? Chances are that if you have ever tried a diet that: Promised that you will lose all unwanted body fat in 3 weeks or your money back. Claims you can &#8220;trick&#8221; your metabolism into burning extra calories from fat. Has you cleanse, crap, or starve yourself into weight loss. Doesn&#8217;t allow you to eat a healthy variety of whole foods. then you have been on a fad diet. Basically fad diets are ...]]></description>
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		<slash:comments>4</slash:comments>
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		<title>Protein Fudge</title>
		<link>http://bergeronperformance.com/2011/12/19/protein-fudge/</link>
		<comments>http://bergeronperformance.com/2011/12/19/protein-fudge/#comments</comments>
		<pubDate>Mon, 19 Dec 2011 23:13:45 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://bergeronperformance.com/?p=2277</guid>
		<description><![CDATA[T minus 6 days until Christmas and I&#8217;m loving every second of the holiday season this year.  Lindsay and I have really made it a point to enjoy the heck out of our first Christmas living together from getting our first tree, to decorating the house, to making Christmas presents for our friends and loved ones. In the spirit of giving this year I decided to treat my clients to something a little sweeter than deadlifts or sled pushes.  I searched high and low for a &#8220;healthy&#8221; fudge recipe and came across one that I was able to fortify with whey protein for those who have busted their ass all year. So far I have gotten two thumbs up across the board and plan to make this a staple in my house as well since I am a chocoholic myself.  Whey protein and 100% cacao is da booooomb! Here is the recipe: 1oz bakers chocolate (we used unsweetened 100% cacao of course) 2 tsp butter 1/3 cup whole ricotta cheese (you may substitute low-fat) 2 scoops chocolate whey 1 tsp vanilla extract 2 tsp splenda (optional) 1/2 cup slivered almonds (optional) To prepare, melt the bakers chocolate (we used Hershey&#8217;s unsweetened 100% cacao) with the butter (pasture butter) over the stove or in the microwave.  I opted for the microwave and it took about 25-30sec. Stir until melted and stir in the vanilla, Splenda, ricotta, and protein powder until that business is combined.  Mine was too thick to stir so ...]]></description>
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		<title>2011 AAU Christmas Challenge Recap</title>
		<link>http://bergeronperformance.com/2011/12/18/2011-aau-christmas-challenge-recap/</link>
		<comments>http://bergeronperformance.com/2011/12/18/2011-aau-christmas-challenge-recap/#comments</comments>
		<pubDate>Sun, 18 Dec 2011 23:05:22 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[powerlifting]]></category>
		<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://bergeronperformance.com/?p=2268</guid>
		<description><![CDATA[It has been a week since I competed in the 2011 AAU Christmas Challenge powerlifting meet so I feel like I have kept you all in suspense for long enough.  So here I am in all my bearded glory doing what I do best, lifting really heavy metal objects. Spoiler Alert: I took 1st Place in my weightclass!  Booyah! Sorry, I couldn&#8217;t resist.  I seriously don&#8217;t think I have one first place in anything since I was 9.  Although my lifts are by no means outstanding, they were the best in the crowd on this day.  Not only that, they were all PRs and that is all that mattered to me. Now that all is said and done, here are a few of my reflections of my training, the meet, and future goals.  Bergeron Performance: Raw and Uncut. The Training Being my second meet, I had a better idea of how to train and what I was looking to accomplish.  My only real goal was to lift more than I did at my first meet only 9 months ago.  All I needed was a solid program to get there.  Having a better idea of different programs, I chose to go with a Sheiko program. I tried 5/3/1 my first time around which is significantly lighter in volume so I wanted to see how my body would handle the bigger volumes.  Some days I was upward 16-20 sets of the big lifts. Pros: you get strong as hell you spend plenty ...]]></description>
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		<slash:comments>3</slash:comments>
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		<title>Stuff to Read 12/5</title>
		<link>http://bergeronperformance.com/2011/12/05/stuff-to-read-125/</link>
		<comments>http://bergeronperformance.com/2011/12/05/stuff-to-read-125/#comments</comments>
		<pubDate>Tue, 06 Dec 2011 00:59:58 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://bergeronperformance.com/?p=2256</guid>
		<description><![CDATA[I&#8217;ll get to the &#8220;pickle&#8221;ture to the left in a minute but I want to make an announcement first.  Seeing as how hard it is to not act on something you have talked about to as many people as possible I wanted to share one of my New Year&#8217;s resolutions. No, it actually has nothing to do with any gym goals because those are always set in stone and I have no problem making that happen.  This year&#8217;s resolution is to take this little blog o&#8217; mine to the next level.  I&#8217;m not talking about writing more since my priority is, well, actually training people to lift  things. This is where I need your help.  I would like to know what you would all like to see more of and commit to doing that on a regular basis.  More videos?  Exercise of the week?  Injury prevention/anatomy fun time?  I neeeeeed to know!!  Please comment below with suggestions to improve BergeronPerformance.com and I will make sure Santa gives you a little sumpthin&#8217; sumpthin&#8217; extra. Now for the pickle which all started a week back when Lindsay and I were shopping for our first Christmas decorations together.  (this is where you all go &#8220;awwwwww&#8221;)  While perusing, I brought up the topic of the pickle ornament.  Lindsay looked at me like I had 3 heads in disbelief as I told her the story of how it brings the little German child who finds it Christmas morning good luck for the coming year. Fastforward to ...]]></description>
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		<slash:comments>2</slash:comments>
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