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The Complete Training Program

by Andrew DiOrio

Cutting corners in any area of the training process leads to poor results, wasted time, and in many cases does more harm than good. You should pay attention to how you structure your training sessions and programming. You don’t want to just get moving and hope for the best. If you’re putting in the effort, you want to maximize your return. Training includes several components that are often overlooked, yet are necessary to improve fitness levels...

The Missing Link to Eliminating Pain and Preventing Injury

by Andrew DiOrio

Here at EBSC we emphasize foam rolling, stretching and properly warming up before training sessions and physical activity. We are always talking with our clients about how they should make recovery work (stretching and rolling) part of their daily lives. Most injuries and pain can be avoided by simply following a daily routine addressing...

Finding Purpose: Your Why

by Andrew DiOrio

I recently finished up a program with Dean Grasiosi,”The Winning State of Mind”.  One piece I want to share with you that was very revealing to me was a concept of “7 Levels Deep.” This is a exercise or process for finding the “Why” behind our goals and purpose in life. Most people are on autopilot and have no idea what they want.  This will leave anyone falling into a rut and not realizing it until... 

Check Your Gauges 

by Andrew DiOrio 

It is important to do a self evaluation periodically throughout the day.  Most people don’t pay attention to what their bodies are telling them. We all get the signals when you tune into them.  Instead of just trudging through the day blindly taking it as it comes, take some time to “check your gauges”...

Inner Voice Challenge

by Andrew DiOrio

How often do you degrade yourself, putting yourself down feeding fear instead of faith?

For some of you that can start from the time you wake until the time you go to bed. For others you may not be unaware you’re doing this to yourself. Like any bad habit, you first have to become aware of it. Pay attention to your inner dialogue and the story you have created...

How's Your Fitness Plan Working For You?

by Andrew DiOrio 

If you’re like most people, you head to the gym solely with hopes of getting a good workout in. Rarely do you ever put much thought into what is considered a “good workout”. The determining factor is typically whether you broke a sweat, got your ass kicked causing you to hobble out of the gym, or whether you were really sore the next day. Just a head’s up, none of those determines whether you had a productive workout that helped you ...

Function First, Performance Second

by Andrew DiOrio 

Most people jump right into exercise and sport without ever assessing their ability to perform foundational movements. In many cases, they’re bringing dysfunctional movement patterns into the activity and then loading it. This is never a good thing to do. Regardless of age, you should be able to perform basic functional movements like...

Weight Loss Tips: Simple Yet Effective

by Andrew DiOrio 

There are many factors that impact your ability to manage or lose weight. With the summer months ahead I’m sure many of you are looking for ways to drop some unwanted pounds and body fat. Here are list of some actions you can take to ensure you move in the right direction...

Running, Stopping, & Changing Direction Are All Learned Skills

by Andrew DiOrio 

Many athletes are putting in work before the season and practicing hard each week in an effort to perform at their best come game day. Yet, most athletes aren’t performing at the level they are fully capable of. This is due to varying degrees of muscular tightness, imbalance and joint instability that leads to unnecessary torque on joints, decreases range of motion, limiting power output making it almost impossible for them to perform at their highest potential. Most aren’t aware of the limitations .......

Swinging For Singles Wins The Game

by Andrew DiOrio 

I was sent a link to the program "Wake Up Warrior" by Garrett White. Upon signing up for his program I was able to watch some of his videos on personal development. An idea I pulled from one of his videos that was identical to what I teach clients here at EBSC through our training program and our habits-based nutrition coaching program is........

Are Your Daily Habits Keeping The Fat On

by Andrew DiOrio 

Have you ever noticed how people are always going on a diet to lose weight? I frequently hear people saying, “It’s time to get back on my diet.” Most people don’t really lose any weight, yet they are always dieting. The ones that do end up losing weight put it back on plus several extra pounds. They’re always hungry and never satisfied with the meals and snacks they eat. Eventually this wears on them and they give up.......


Posture Up, Break The Turtle Shell

by Andrew DiOrio

With the advances in technology that have us glued to our seats and staring down at a phone, tablet, or computer, more and more people are suffering from pain due to long periods of sitting that lead to poor posture. At EBSC we are seeing posture-related issues starting at an earlier and earlier age. We work with developing athletes ages 12 to 16 years old. Some of the 6th – 8th graders have the same aches and pains in...


Goals, More Than Just Words On a Piece of Paper

by Andrew DiOrio

When was the last time you wrote down a goal for your life?

We all get caught up in the moment, focused on the daily grind, spending little time planning and thinking about what will make life more fulfilling. Finding your passions and discovering what really excites you takes effort. Where you will be in 1, 5, 10 years? What do you want to accomplish? What will your life be like? It’s time to stop running on autopilot going with the flow letting the day-to-day own you as life passes on by. There is a better way to operate; make the effort to plan for a more enjoyable and fulfilling life.

Time to set some goals!

Start with your “why”. A common mistake with goal setting is not spending enough time figuring out your reason or purpose for setting the goal in the first place. Many people blindly set goals to lose weight, build strength, excel in sports, etc., without ever doing the necessary work to establish a purpose for change. What specifically are you sick and tired of? What do you absolutely need? What will life look like and how will you feel once you have achieved your goal? Keep asking yourself why you wrote down a specific goal until you get to what you are truly seeking. Gaining clarity on what you’re after with a strong emotional attachment will keep you on track when the road gets bumpy. Your purpose for change is what will get you out of bed early. It is what will have you staying up late to finish work, putting in the extra set, sticking to the nutrition plan, etc.  

Determining goals to tackle can be a life-changing process that anyone can start on any given day of their choosing. There are two types of goals to be aware of when beginning the process: outcome goals and behavior goals. Outcome goals are the main objectives that you are seeking to accomplish. Some examples are losing 20lbs, making the varsity team, getting a promotion at work.  When setting outcome goals keep the acronym S.M.A.R.T. in mind. Goals should be specific, measurable, attainable, realistic, and have an attached timeline. The more specific you are in setting a goal the more emotion and meaning will be attached to them. For example, dig deep into why you want to lose the 20lbs and attach that to the goal. Then develop a way to measure your progress, making sure the goal is attainable within a realistic timeframe.

Behavior goals are the action steps you take to work towards outcomes. An example would be practicing a specific skill five nights a week to increase your chances of making the varsity squad. You are in complete control of your choices and actions (behaviors), day in and day out.  Make identifying the behaviors that lead to desired outcomes a priority, and consistently practice those behaviors. This is where the magic happens.

We all make daily choices that either brings us closer to where we want to be or further from it. Review your behavior goals often to see that you are taking action and making progress.  If you’re not getting closer to where you want to be, make some adjustments and continue pressing forward.  Remember to celebrate and reward yourself each time you hit an outcome goal.  

Today is a great day to set goals and begin chasing your dreams!  


Flipping The Switch

by Andrew DiOrio

Sticking with behavior changes and adopting new habits can be very challenging.  I am sure many of you who have set New Year’s resolutions are experiencing that right now. People usually don’t tend to give up because they are lazy or don’t want what they originally set out for. They just started out taking on more than they can handle with their current lifestyle, trying to go from unhealthy and sedentary to active while following the perfect meal plan. That is what I refer to as “flipping the switch”, which is unrealistic and unsustainable. Don’t think of living a healthy lifestyle as either being “On” or “Off”. You don’t have to be doing everything perfect. From my experience working with clients for over a decade I have found that small, steady, manageable change gets results and works best for long-term sustainable success. 

As a trainer, I miss workouts, eat poorly, don’t get enough sleep, don’t drink enough water, etc.  The difference for me is that I always look at every day as a chance to start back on track to living a healthy lifestyle.  That way I don’t get discouraged and give up. There is always something you can do to get back on track.  A small step you can take. If you over did it at lunch, eat a much healthier dinner.  If you missed a workout, go for a walk.  The worst thing you can do is get fixated on what you didn’t do or what you regret doing. Instead, shift your focus to what you can do and what small improvement you can make.


If you fall off the wagon try not to think of it as failure. Think of it as learning what doesn’t work for you. You may need to set aside some time and come up with a new strategy or start off a little slower with less of a challenge. For example, if you’re not exercising, try to start off by introducing one workout a week.  Gradually build up to two times as you become consistent with one day.  If you’re trying to eat healthier pick one meal (breakfast is the best place to start) to make improvements.  Once you are consistent with eating a healthier breakfast, move onto improving your morning snack or next meal.

Around this time of year getting started on the path to living healthier is usually the easy part.  Staying committed is what takes all the effort.  Avoid the “flipping the switch” mentality that leads to burnout and has failed you in the past.  Instead commit to taking small, steady, manageable action steps that will improve your health and fitness without leaving you feeling like your whole life is changing.  You will find it much easier to stay committed and will be surprised at how much progress you can make with less of an overhaul. 

Identifying Patterns

by Andrew DiOrio

Most of us do not realize that the majority of what we do all day, along with the choices we make are for the most part automatic.  We have built up habits in our thinking, decisions, and actions. These habits dictate the outcomes of our days, weeks, months, and years.  If you have programmed yourself to attain the spiritual, health, fitness, work and relationship goals you desire everything will be much better for you.  If you are just going with the flow and letting life’s circumstances program your behavior then you are sure to be lacking the success you desire in many areas of life.  
When struggling in any area of life or looking to make improvements you are going to have to make some adjustments. After all “Doing the same thing over and over again and expecting different results is the definition of insanity”.  You are going to want to identify the patterns of behavior that are leading to the lack of success in any given area of life.  An easy way to do so is to start paying attention; be aware of what you are doing.  Journaling is a solid practice to start to identify habits, thoughts, and emotions, along with successes and failures you may or may not be aware of. Stop acting on autopilot then trying to figure out what happened or where the time went because time has a way of slipping away from us.  
Becoming aware of your thoughts and behaviors that make up your habits is truly the starting point for change.  Without taking time to think, reflect, then create a plan of action, personal change will be very difficult to create and commit to.  You are winging it.  Stop doing that, it hardly ever works out to the the degree one would hope for. 
If you are looking to crush goals in 2016 or had enough of the same old, start taking action to identify and become aware of the habits you have formed in thinking and the patterns of behavior that are holding you back from reaching your full potential!

Get Some Rest

by Andrew DiOrio

I work with a lot of people.  In coaching them to become their absolute best I am constantly hearing that they do not get enough sleep.  With school, work, practice, kids, their schedule, etc.  it is just not possible.  This may be the case for some, but for most it is just an excuse.  Get to bed 10-15 minutes early and see how you feel.  This small change can make a difference.  In time increase that if possible.  For those of you who believe this is never going to happen.  Here is another solution: try taking a cat nap for about 10 minutes during the middle of the day.  Set a timer to make sure not to fall into a deep sleep.  Personally I use the Address Stress app to meditate for 10-20 minutes everyday.  Download the app to your phone and grab a set of headphones.  There are so many known benefits to meditating.  It can be just what you need to relax, get more rest, improve your mood and come up with new ideas.  What ever the solution is, take action to make your life more enjoyable.  Do not accept the mentality that “this is just how it is” because it doesn’t have to be.  Go get some rest!

New Year’s Solution’s

by Andrew DiOrio

If you’re trying to make some changes going into the new year it takes more than just setting goals and going after them. While setting goals is a great start, figuring out your limiting factors or identifying the reasons you get out of sorts in the first place is equally as important.  This will help you plan out action steps to meet your goals.  So initially you may want to “Work in reverse”!
1. Identify what habits you have developed around eating.
Do you skip breakfast or other meals, eat out a lot, do you know how to cook, do you go shopping weekly, are your cabinets full of unhealthy foods, do you eat with your family or friends who are not trying to lose weight, do you wait until you are excessively hungry before eating, etc?
2. Of those habits, which ones can you take action on to make a change that would have the biggest impact on all of the rest? 
Going shopping weekly and purchasing healthy food options can solve needing to stop for fast food, not having food for breakfast, and not having healthy food options to snack on.
3. Now “Work In Reverse”
In the example above, not going shopping weekly would seem to be one of the root causes of not eating healthy meals and snacks day to day. It is not that simple; you may not know what healthy foods are, you may not know how to prepare them, you may not own a lunch bag to pack a lunch and snacks, you may be rushed in the morning with little time, or too tired at night to prepare even though you have gone shopping, etc.
You have to sit down and really think.  You have to come up with a plan and attempt to see the unforeseen obstacles.  You may have to get up early to have time for breakfast and preparing lunch.  You may have to go buy a mini cooler to bring to work. You may have to sit down with your family and come up with a grocery list. You may have to take cooking classes or invest in some nutrition programs to learn how to eat healthy.  It is more than just setting a goal to eat healthy and exercise. Keep working in reverse until you identify each of the action steps needed to maintain success.  It is a process that requires persistent effort.



A New Year, A New You, It all Starts With Your Thoughts

by Andrew DiOrio

Everyone starts doing a self-assessment around this time of year by looking back at all that was accomplished and all the things that weren’t.  For some it is a time of celebration and for others it’s a time of regret.  Either way a new year is here, and you have another chance to work towards living and accomplishing whatever it is that makes you happy.  When you embark on the journey there is one thing you should take into consideration before starting out: Are your thoughts supporting you and your goals.  I refer to this as “Mindset”, and feel this plays the biggest role in your overall success.

We all have this inner dialogue day in and day out. For some this can be very supportive and for others it can be very negative.  We develop a positive or negative mindset.  Identify which one you have or tend to lean towards.  Mindset affects many aspects of your life, so pay attention.  Thinking influences where you find the motivation for taking action, how you deal with stress and hard times, whether you remain optimistic or pessimistic, and whether you make excuses and give up or challenge yourself and persevere.  Your mindset directly affects your level of confidence and energy.  It is the precursor to action and behaviors that lead to good or bad habits, and can determine whether your end result is successful or unsuccessful. 

Most people are going to set goals and get started with new behavior in the New Year.  The fun and excitement of something new will carry them for a bit.  After about 3 weeks or so, the motivation for change will start to fade.  The desire for old habits that you gave up will start to get stronger.  Many will slip back into old ways of thinking.  The first thing to go is the motivation to continue following the new course of action, which is typically followed by the inner dialogue that justifies why it’s ok to give up.  Motivation has more to do with your mindset and how you have conditioned yourself.  You can think of motivation like a garden; you have to keep watering it daily or else it will die out.  You have to keep your inner dialogue positive, supporting your goals and ambitions.  Put in daily work checking in on your self-talk, becoming aware of your thoughts, and watering them if needed.   

Mindset training can break the cycle of thinking that keeps you repeating actions you no longer want.  Do this by filling your mind with valuable, positive, uplifting words, music, literature and people.  Some examples are listening to motivational YouTube videos like TED talks, listening to or reading an inspirational book, following people or companies on social media that put out positive, encouraging messages, and surrounding yourself with upbeat and motivated people that have achieved what you’re after.  There are many options; you just have to get started filling your mind with things that add value to your life in an effort to keep your thinking focused on growth and positive outcomes.  Pay attention to your inner dialogue as you begin making changes in your life. Make sure to be your biggest fan and support your goals and efforts with positive thinking.  What you celebrate at the end of the year is depending on it!   

Believing is Seeing

by Andrew DiOrio

We are all familiar with the saying “Seeing is believing”.  There is an issue when this starts to become how we think or make decisions.  The thought process that you must first see something to believe it is possible for yourself can hold you back in athletics as well as in life.  If your waiting for results to just show up, or others to achieve success around you for you to step up and believe its possible, then you’re going to be way behind.  If an athlete does not believe they have a chance to win, make a team, or reach a goal, how are that supposed to attain it? If your convincing yourself you will fail before even starting, then the odds are you’re going to fail.  
The truth is “Believing allows us to see”.  It all starts with a goal, however small or grandiose that goal is.  Most people don’t even know what they want.  They are just saying the things that others want to hear or what comes to mind.  Take time to figure out what your trying to achieve and more importantly WHY you want that…dig deep.  What are the underlying motives? What is going to drive you to do work when it seems too hard and you’re not getting the progress you expected? Understand reaching your goal is going to take time and work.  Believing that you can, knowing that the hard work will pay off, and seeing yourself having success while reaching your goals makes them that more likely to happen.  Believing that “it” is possible and that you have what it takes allows you to see yourself there.  It allows you to dream and create new possibilities for yourself! 


Where are you spending (investing) your time, energy and hard earned money?

I know some people look at what it costs for a trainer or a gym and can’t believe people spend money on these kinds of services. This always confuses me because with a few questions its not hard to see that they spend well over the costs of training or gym services in a given month on items that do nothing to improve their quality of life.  Some are going out to dinner or the bar, others are spending on premium TV channels or video games.  The list goes on. Yet when it comes to their health, they pinch pennies and go for the cheap stuff.  What this thought process and all of the spending really comes down to is you will spend your time, energy and money, investing in what you value.  
Its a good idea to take a look at where your spending your money.  Take a moment to add up what you spend on miscellaneous pleasure items or where ever else you spend your discretionary income. You will see what it is that you truly value. This would be very surprising to many if they actually took the time to take a look at how much of their spending is going to waste.  Ask yourself what kind of a return your getting with the time, energy, and money your spending?  In some instances the expenses are actually harmful as is the case with alcohol, processed foods, and excessive time on the couch.  
One thing I know for sure is that the people investing in their health and wellness are getting a return on their investment.  You can’t do much without good health.  Just ask someone you know who is suffering or is limited in some way due to poor health, neglect or injury what they would pay to get back what they lost.  Do not wait until you have a problem or are in pain.  Most people will end up spending their money and time getting treated for neglecting their health at some point anyway.  So why not get started by choice on your terms improving yourself instead of trying to heal or manage pain after the fact.  The loss of quality of life is not worth it. Don’t take your good health for granted.  Your not getting any younger and your body is not going to take care of itself.  Be proactive and invest some time, energy, and money into your health to see that you keep it!  

East Bay Strength and Conditioning, LLC. 
10 Vineyard Lane, Barrington RI 02806


Copyright © In-Touch Mobile Marketing 2016 Company Co. All rights reserved.

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Copyright © In-Touch Mobile Marketing 2015 Company Co. All rights reserved.