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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Before You Overpay A Personal Trainer…

    Before You Overpay A Personal Trainer…

    By: Jerry Trubman, Owner & Founder So, you’ve decided you want to get in better shape, eh? There certainly are a lot of options out there. The intention of this post is to help you sort through some of that, and hopefully give you some tools to help narrow down what you’re looking for… even if it isn’t my facility (I’ll hold back my tears). The way I see it, the options break down into 3 basic categories… Join a gym and/or go at it alone
    This is definitely the least expensive option. Gym memberships can be very cheap, as little as $10 bucks a month, and working out at home is free. If you consider yourself to be a good self-starter and ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Are Goals Really Necessary?

    Are Goals Really Necessary?

    Are you a goal setter? Do you make New Year’s or birthday resolutions? How does that work for you? I’m going to have to be honest here: I have never been good at setting and meeting goals. Personal experience has shown that you can plan all of the three-month, 12-month, five or ten-year goals you want and life can blow up in your face. You may become derailed or redirected at any time. That may sound a bit pessimistic, but that has been my experience… maybe yours too? But then again, maybe it’s just an excuse not to risk feeling like a failure or making a sincere commitment. Last May, I spent three days of intense mental and physical training in order ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Why I Built The Protocol

    Why I Built The Protocol

    By Jerry Trubman, Owner and Founder This week, The Protocol celebrates it’s 7-year anniversary. It never ceases to amaze me how in this short of a time we’ve grown from a few ladies on a basketball court, to where we are today. When we began in the summer of 2010, I saw it as an opportunity to take everything that I felt was wrong with the fitness industry, and actually do something about it. A sort of ‘tool’ if you will… Through many years of evolution, expansion, and lots of trial-and-error, we’ve grown this idea into something much bigger. Today the Protocol is more of a ‘tool box’. It’s a place that serves as a ray of light for ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Why People Don't Like Facts

    Why People Don't Like Facts

    By Jerry Trubman, Owner and Founder In some ways, the internet has done some wonderful things to enhance the quality of our lives. In other ways, not so much. How awesome is it to carry a little device around in your pocket that allows you to find the answer to virtually any imaginable question at a moment’s notice? This is some Jetsons stuff right here! (side note: if you’ve read this blog often enough, you know that I still use a flip phone. Just play along…) However, with this great innovation comes a dark side as well. Two things stick out here:
    Internet trolling
    The human psyche’s strong disdain for facts that are ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - The Ugly Secret In The Mirror

    The Ugly Secret In The Mirror

    I am going to make a general statement… women were made to nurture. We know that statement doesn’t apply to every woman, but for the sake of this conversation, let’s go with it. Whether it’s caring for your spouse, partner, family, your children, grandchildren or God-children, pets, friends, and extended family, women love and nurture those they care about. We give and sacrifice. We encourage and support. We feed and listen. We remember the things that are important to those that are important to us. We sit on the sidelines in the pouring rain. We stay up all night sewing costumes for school plays. We do what we need to in order to ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Should I Trust The Food Documentary I Saw On Netflix?

    Should I Trust The Food Documentary I Saw On Netflix?

    By Jerry Trubman, Owner and Founder “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Dr. Seuss The intention of this post may have less to do with fitness or nutrition than one might think. It’s more about those pesky little things that bother me when I’m alone with my thoughts. Hope you enjoy… If you’ve noticed, in recent years there has been an interesting new genre of TV shows and documentaries revolving around a certain subject: The Obesity Epidemic. Some are better than others, and some I’ve had an appreciation for… others not. They’re obviously trying to ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - I Hate Being A Beginner

    I Hate Being A Beginner

    This is it! This is the day… the day you become a runner. You are wearing your professionally fitted, scientifically designed running shoes. You have your moisture wicking tights and matching tank. Your color coordinated head phones are in your ears and your favorite motivational rock ballad is playing. Here we go! After two blocks you start to walk so you can catch your breath. You see all of the runners on the road and the reality hits you. What were you thinking? “This is embarrassing! I am not cut out for this.” Humiliated and defeated, you walk home. You have held an office job for most of your adult life. Your backside and your desk chair ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - My Vegetarian Experiment

    My Vegetarian Experiment

    Greetings! Today’s post comes to us from my lovely wife, Marie. Marie runs all the nutrition programs at our facility and, for as long as I’ve known her, has always been willing to be an open-minded student in the world of nutrition. She has an incredible personal weight loss story: After many years as a yo-yo dieter, in her late 40s she lost over 50 pounds and has kept it off for over a decade. Her own journey has fueled her passion for helping others (especially women), to find long-term solutions for weight loss instead of falling for the latest short-term fads. Recently, she took on a little N=1 experiment on herself, so I asked her to share a little bit about what she ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - "Go Hard" But Go Smart

    "Go Hard" But Go Smart

    “Go Hard” but Go Smart
    Part of my lectures at workshops, certifications, and the Strength Matters Summit is the subject of programming for the #everydayathlete. We discuss the importance of designing programs where the first priority is, simply put, “Don’t injure them.” I’ve always felt that if this is the first thing on my mind when sitting down to write programming, I’ll always be on the right track. With that said, if one were to scour my system looking for inconsistencies and/or contradictions, they would probably find one: Competitive powerlifting. Every year Team Protocol competes in the 100% Raw American Challenge and we have won the ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Why Age Is Just A Number

    Why Age Is Just A Number

    Greetings! Today’s post is from one of our new instructors, Renee Blanchard. In it, she talks about some observations she’s had working with some of the older students in our facility. Although she remains quite modest about her personal accomplishments, at age 52, she is in better shape than most 20-year-olds. So, without further ado, here is Renee… 50 is the new 40, 40 is the new 30, and no one can agree on the exact number that makes you old. Growing old in a wealthy society with access to clean water, medical care, and quality food, aging looks very different than it does for many places in the world. With medical advances, pharmaceuticals, and procedures, we ....

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  • Personal Training in Tucson - The Protocol Strength & Conditioning, Llc - Recap of The First-Ever Tucson SMK!

    Recap of The First-Ever Tucson SMK!

    Greetings! Two weekends ago, our gym hosted the first ever Strength Matters SMK Level 1 Kettlebell Certification in Tucson, Arizona… and what a blast it was! It has always been a dream of mine to host a kettlebell certification at my gym. Our first two facilities were too small, but last year when we moved into our new space, I really wanted to make it happen. Last weekend, we did it! Below is a recap of the weekend. Before we go any further, I need to say a huge "THANK YOU!" to Trail 77 Media for the 1600+ photos that were taken from the weekend. We had a really tough time whittling them down the ones you see here, and since they are so great, I will ....

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  • Fitness Lies You Need to Stop Believing// Part 6

    Greetings! Today’s post is part 6 in our ongoing series of fitness lies you need to stop believing. I think most of us can agree that for every one fitness myth, there at least 10 diet myths, so I figured this month I’d take a jab at one of those… here we go…
    Lie: “A calorie is a calorie. Losing weight is just as simple as managing calories in, versus calories out.”

    Truth: Ok, so this one is actually true… sort of… but maybe not for the reasons you may think.
    Let’s start with the true part. Yes, it is a physiological reality (as well as being in line with the law of statistical thermodynamics) that the ‘calories in, calories ....

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  • Fitness Lies You Need to Stop Believing// Part 5

    Greetings and happy spring! I don’t mean to rub it in, but here in Arizona we have beautiful outdoor weather pretty much all winter long. It makes us quite sad for the many of you who read this blog in other areas who aren’t so fortunate. We are glad that you’re slowly getting around to be able to enjoy the outdoors again. Since we’ll all soon be getting outside, I figure this might be a good month to bring up another subject in our ongoing series of “Fitness Lies You Need to Stop Believing” with my two cents on cardiovascular conditioning. This one may be a tough pill for some to swallow, so proceed with caution…
    Lie: “Cardio is ....

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  • Fitness Lies You Need to Stop Believing// Part 4

    Greetings! Welcome to part 4 in our series of fitness lies you need to stop believing ( click here if you’d like to read the priors ). In previous posts, we’ve discussed lies that usually come from those outside of fitness. In other words, for those who are either in the industry or are advanced gym-goers, these fallacies can easily be spotted. This month, however, we’re going to look at a fitness lie that comes from within. This may be a tough pill to swallow for some, and most of us have been guilty of this at some point in our training. Proceed with caution…
    Fitness Lie #4: “The elite athlete does it, so that’s what I do.” Truth: ....

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  • How I Lost 100#

    Greetings and Happy New Year! If you’ve been reading this blog for a while, you know that I’m kind of geeky about the New Year’s holiday and making resolutions. This is a pretty big holiday in my home country (former Soviet Union), and although I’m pretty well Americanized, the big celebration of the new year is still a big deal to me. It’s great to take some time to reflect on the prior year’s successes and failures, and make some plans and goals for the next year. Although I love the holiday, I must say that I strongly dislike what my industry has done with it. They’ve taken what should be a great time to reflect and plan, and turned it into ....

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  • The Best Weight Loss Advice I Ever Got


    Editor’s Note: It’s the holidays and we know you’re busy. If you wish to skip the bulk of this article and go straight to the best weight loss advice, go to the last paragraph. It’s all explained there.
    Greetings and Happy Holidays! A number of years ago I worked at a gym that had this quote on the wall. I see tons of inspirational quotes, but this one seemed to stick with me. It also reminds me of an incident that took place that reinforced the universal truth of this quote and its meaning. Although this story happened a while back, with this being ‘resolution-season’, I thought I might share it with you. If you’ve been reading this blog ....

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  • Fitness Lies You Need to Stop Believing// Part 3

    Greetings! This month’s post is part three of our series where we discuss the biggest lies in the fitness world that absolutely need to die. You can follow the links below in case you missed the first two: Lie #1: Lifting heavy weights makes women bulky, muscle-bound, and huge.
    Lie #2: Skipping breakfast makes you fat.
    In today’s post, we will tackle another one that is very commonly accepted:
    Fitness Lie #3:
    Doing a wide variety of exercises in your strength training is superior a more focused approach.

    Truth:
    Strength is a skill. And like any other skill, it must be practiced in order to attain proficiency.
    Let’s say you wanted to learn a new ....

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  • An Interview with Jerry

    Greetings! Today’s blog is a bonus post. I recently had the honor of being interviewed on, “What’s New Coach?” by Neal Snyder . Neal is a Personal Training Manager and Developer for the famed Equinox Fitness Clubs . I met him at a kettlebell certification in Seattle and he was an absolute pleasure to work with. In this interview, Neal and I had a great chat about a variety of topics including: The Protocol’s back story, training, kettlebells, powerlifting, mobility, and even a little about me personally. I don’t generally give interviews, but I’m a big fan of his blog and this seemed like the right thing to do. There’s even a video ....

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  • Fitness Lies You Need to Stop Believing// Part 2

    Greetings! This month we continue with part two in our series of “Fitness Lies You Need To Stop Believing” ( You can click here if you missed part one ). This month we tackle a myth that has been promoted heavily by the fast-food industry, so right away you should be able to start smelling the faint smell of crap. Here we go:
    Fitness Lie #2: Skipping breakfast (or skipping meals in general) makes you fat.
    Before we get started, it’s important to note that this post is not intended to be medical advice. People with certain types of medical issues cannot and should not allow this information to replace the advice from their doctor. If you pinned me down and forced me to ....

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  • Fitness Lies You Need to Stop Believing// Part 1

    “Repeat a lie a thousand times and it becomes the truth.” – Dr. Joseph Geobbels, Propaganda Minister of the Third Reich Greetings! This month’s post is part one of a multi-part series where we will discuss the biggest lies in the fitness world that absolutely need to die. I started this dialog online a few weeks back and it certainly made for some festive conversations! In our next few blog posts, we will break down some of these topics, and try to present some food-for-thought. Here are some of the topics we’ll be visiting in the next few posts:
    Lifting heavy weights makes you bulky, muscle-bound, and huge.
    Skipping breakfast makes you fat.
    Doing lots ....

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  • A Big Announcement From Jerry

    Greetings! We come to you this month with a whole lot of awesomeness to report! For starters, this month The Protocol celebrates its 6-year anniversary. It’s hard to imagine what life was like 6 short years ago; I was working at a gym and scared out of mind to take this leap, but somehow found the courage to do it. We started out with some humble beginnings… on a basketball court. When the weather started getting cold, we were fortunate enough to meet David Painter who owned ‘Springs’, a gymnastics facility nearby. He offered to let us teach classes there for a reasonable cost early in the morning before all the kids got in. Those classes on Tuesday and Thursday ....

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  • The Protocol Sets New Records

    Greetings! Once again, it was that time of year. Last weekend, Team Protocol made its annual trip to compete in the 100% RAW Powerlifting American Challenge. This was our third time competing as a team and we were very excited to defend our Master’s National Championship from last year, as well as add to the total of state, national, and world records that have come out of our facility. Now before we get started, one of the most important things to note is that we have exactly zero elite lifters at The Protocol. Neither Nike nor Adidas called any of us at the end of the meet to offer an endorsement deal. The people who train here are your typical run-of-the-mill desk jockeys ....

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  • How Do I Get Rid Of My Pain?!?

    Greetings! The world of health, fitness, and wellness is diverse and multi-faceted. We try to stay active, eat right, get plenty of sleep, manage stress, take our vitamins, brush and floss, not drink too much, etc., etc., etc… Mark Toomey // United States Marine Corps Often times there are so many things we know we should be doing to maintain our bodies, that it’s overwhelming to squeeze it all into our busy lives without going insane. There are other times when we experience fairly serious pain, and are not sure where to turn for advice. Last year, I got to hear a presentation from Mark Toomey, who serves as an SME (subject matter expert) for the Marine Corps and is ....

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  • Jerry and Matt's Excellent Adventure

    Greetings! This month’s post is extra exciting for us… and not just because it’s the first one from our shiny new facility! Earlier this year, Matt and I had the privilege of attending the first Strength Matters Kettlebell Certification offered in the United States. For those of you who don’t know Matt, he has been involved in a year-long internship at The Protocol, to attend this certification and become an instructor here. So Matt went as a candidate (attendee), and I had the honor of going as Master Instructor, Mark Reifkind’s, right-hand man. For those of you who are unfamiliar with kettlebell certifications, they are not exactly the easiest certs ....

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  • A BIG Announcement From The Protocol

    Greetings! If you’ve been reading this blog for a while, you’ve gotten to see The Protocol grow and evolve. Although our little place has spent more than its fair share of time in the national spotlight, we came from some very humble beginnings. After working as an independent trainer since 2004, I started “Vail Boot Camp” in the summer of 2010 with less than $500 and few ladies on a basketball court and a small handful of these weird looking metal balls with handles on them. I can’t honestly look back and say that I completely knew what I was doing, but what I didn’t have in technical proficiency I made up for in hard work and a deep desire to seek ....

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  • A Moment of Respect

    Greetings! This month’s post is going to be a little different. One of the greatest things about The Protocol is what we like to call our, “Protocol Family.” Community is one of our core values, and is also the most wonderful things about my job. There days when getting up at 3:45am to go to work and putting in 12-14 hours is a little extra rough, but it’s always a little easier when you get to work with incredible people who value the work and, most importantly, value one another. Last month, the Protocol lost two family members. One was an incredible woman who I coached for 5 years. The other, my grandmother who raised me. In this month’s post, I’d ....

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