Best Exercises You're not doing - the Turkish Get Up

Aside from helping you cut a steely core, the TGU increases stability and upper body control – powering you to a stronger overhead press.

Why muscle up the motivation to train if your workout doesn’t benefit your body outside the gym? Trust us, there’s little worth in size without strength. This month master the Turkish Get-Up: it’s the best multi-tasking exercise you’re not doing.

As one of the best functional movements – exercises that emulate real life tasks like lugging luggage or shifting heavy furniture – the TGU hits all the major muscle groups. In one rep you test hip and shoulder mobility, core strength, rotational control and scapular stability. Get it wrong and you risk coming face to face with heavy metal and an awkward conversation with your boss, explaining away a black eye.

However, don’t be put off by this or retro images of strongmen doing the move with 100lbs or more. This exercise is as much for the beginner as it is for those with brawn.

You can use the getup to get ahead in your training one of two ways. The first, in warmups. Add light load TGUs as a prequel to overhead lifting. They’re a nice way to build base strength and experience load in the overhead position. That’s because, rather than press the load up, you sneak the body underneath the weight – a little like building a pyramid underneath the kettlebell.

Alternatively, stop being a planker and reach for a heavy kettlebell to hammer your core at the end of the workout.

Like the deadlift, there’s few people that won’t get bang for their butt from this move. So what are you waiting for?

You need:

A kettlebell, barbell, sandbag or dumbbell all work. Training at home? Practice with bodyweight or a 2ltr water bottle.

Master the move:

1. Lying on the floor, safely move your weight of choice into a locked out position inline with your right shoulder. Slide your right foot in towards your bum until it’s next to your left knee.
2. Drive up onto the elbow of the left arm by firing the abs and pushing off the opposite leg – think of punching the weight to the ceiling or ‘crunch and punch’.
3. Drive your hips to the ceiling while engaging the glutes and abs to create enough space to slide your leg beneath you into a half kneel position.
4. Step up from half kneel to standing keeping the weight above your head and core tight. Breathe.
5. You’re not done yet. Reverse steps 1 to 4 to get back to the floor.

Exhale......

Pro athletes around the globe have been paying a lot of attention to a muscle they can't see or touch: the diaphragm.  Having studied under the US based Postural Restoration Institute, I set about trying to understand why....

We are pre programmed to survive.  Our brains will do everything they can to make sure we don't die today.  Ensuring our hearts pump blood around our bodies and that we breathe air in and out.  Although we don't consciously control our hearts, we can control our breathing - and thats why positional breathing techniques can be so powerful and effective.

Our diaphragm is a respiratory muscle - it is 'designed' to draw air into our chest, however,  much the same way as changing the angle of a bench can make a chest press more or less difficult, changing the position of our hips, ribcage, or indeed any other part of our bodies can put the diaphragm in a position of weakness.  If and when this happens, our brains have to figure out how to get air in and out another way...

Not breathing is not an option, so with the diaphragm out of play we will have to breathe from the top of our lungs which involves trying to 'shrug up' the shoulders to create space.  This shrugging up, or over extension,  can cause tension and trigger points on the shoulder and neck, tension in the jaw, headaches, and even debilitating migraines.  Working down the chain there will be a tendency to hyperextend the lower back - causing a cascade of compensatory patterns in the hips, knees and even feet!

Our bodies are not designed to live the way we do.  We spend far too much time in one position, whether sat at desks, or exercising always in the same way.  Essentially we are forcing our bodies to live a 2D symmetrical life when we should be living in a more asymmetric, or 3D kind of way.

If you were to draw a line down the middle of your body, we would not be the same on both sides.  And yet if you think bout the activities we partake in to move our bodies - especially in gym settings - we are expected to do everything symmetrically:  run in a straight line on a treadmill, sit on a spin bike, perform a squat or a deadlift in a neat parallel stance....  These activities all fit into a world we have created around us, but it is not how we are meant to be.  We need and thrive on reciprocal rotation in order for our bodies to work correctly.

The founder and godfather of PRI - physical therapist Ron Hruska - discovered that common problems such as shoulder or back pain are caused by improper posture and therefore improper breathing.  By fixing the posture and optimising breathing patterns we can cause the most extraordinary changes to almost every aspect of human performance.  All we do is train your brain to breathe efficiently in a more optimal position.  A little like pressing the reset button on a mobile phone!

Staying in Your Lane

Having worked in sports, health, and fitness since starting my undergrad sports science degree in 1997, (when I remember not picking up my new University email address for a whole term thinking this interweb thing would never catch on...) its fair to say I've been around the block a few times when it comes to exercise and seen a fair few fads come and go

OK I wasn't around for this one, and also: WFT?

It has also given me plenty of time and experience to figure out what my 'niche' is.  For me that has been looking to bridge the gap between clinical rehab and performance.

Building a niche is, in my opinion, one of the most important things a health and fitness professional can do in ensuring longevity in an industry renowned for chewing up and spitting out willing and enthusiastic newbies.  Those have been led to believe that a world of instagram selfies is the key to the 'four hour working week' and being a 'six figure trainer' (spoiler alert, its not).

Which brings me on to the point of this post.






Staying in your lane, or rather, within your scope of practise is often overlooked as being one of the most effective ways to build credibility, integrity and a full client book.   Conversely many people feel the need to try to cover all bases for their clients.  No one, I repeat, no one is an expert at everything - to truly become an expert Malcolm Gladwell would have us believe that 10,000 hours of practise is required.  In coaching terms thats 100 sessions a month, every month, for over 8 years - and that would just make us an expert at 'coaching'  when you have found your niche, be that nutrition, hypertrophy, S&C, or in my case biomechanics, you're looking at 10,000 hours of practise in that field  to consider yourself an expert.


Keeping all of that in mind we can hopefully start to see the importance of building an effective referral network of other experts that compliment your own skill set.

This collaboration continuum illustration was borrowed from a Postural Restoration Insitute seminar, and is one I have incorporated into internal training at the facility in which I am based.
Unfortunately, due to either a lack of understanding, or just plain and simple egotism, the health and fitness industry tends to exist towards the left hand side of this diagram.  if we wish to encourage movement towards the right hand side - we need to have an appreciation (and therefore an understanding!) of our scopes of practise....

Now I will caveat this somewhat by clarifying that a 'greying of the edges' of an individuals scope of practise is in many ways inevitable when considering a long career of a lifelong learner - and that particular areas of focus and emphasis can tend to change over time.  However, even with such individuals, there must still be a commitment to actually learning their new skill!

Once we understand our own scope of practise - and where it ends - we can and should begin to build a professional network of individuals who excel in areas that we do not.  That way we can continue to do the right thing by our clients and refer them to people we know and trust to best help them - trust me on this one, if your client has an issue outside of your scope, and you refer them to someone who is better positioned to help - you have a client for life.

The flip side of the 'if in doubt refer it out' mantra - is of course 'if you are not trained, qualified, or insured to do it - find someone who is!'.

In my own area of dealing with a majority of post rehab clients,  both athletes and general population, I consider myself highly fortunate to have a solid working relationship with arguably the top sports physiotherapist in Europe.  The reason that it works well is because of mutual trust, and an understanding that we have skill sets that are complimentary, but different.  I do not put my hands on any clients or patients, I do not stretch or force range, I make no attempt to change any physical structure.  My job is to coach people to move well, and to get them stronger - and to select the most appropriate movement for that individual at that time.  In short, we stay out of each others lanes.

One thing I cannot stand is the trainer who thinks he's a physiotherapist because he's watched a few videos on youtube, or sat in on a treatment session or two.  Just as someone wouldn't trust me to fly a plane they were in because I've watched Top Gun a few times,  they shouldn't trust a person with their physical health who is not educated, qualified, and insured to look after it!


Of course this argument works two ways, and we also shouldn't  see manual therapists with no coaching experience taking people through loaded strength training protocols.  However,  as the barrier to entry to become a chartered physiotherapist is very high and requires several years of study and continual further education - we do tend to see a higher level of professional integrity in this field than in the world of personal training  - where the barrier to entry is essentially non existent.

If you are one of those professionals looking to expand your scope of practise - and get more hands on involvement with clarinets (patients), there are a whole heap of further education training resources and certifications out there that are available to personal trainers and strength coaches who want to get more hands on.  Sports Massage, ART, IASTM even acupuncture and dry needling are all available to non medically qualified individuals.  Personally I have been pursuing higher education through the Academy of Applied Movement Neurology and the Postural Restoration Insitute, and found both systems provided me with a great range of tools to help get people moving better.  However, NEITHER  qualify me to manually change the structure of a persons tissue, so I don't ever do that.  I reach out to a person in my network who I trust and collaborate with him to get that done.

In short:  Don't be a Cowboy  <-- unless you are, in fact, a cowboy (which is infinitely more cool than being a PT anyway)

Face Pulls

One of my go-to exercises for shoulder health, correcting a number of postural imbalances, and all round ‘good hygeine’ as a client of mine calls it – is the face pull.  It's safe to say if I have been writing programs for someone, they will have become pretty familiar with face pull variations.

Jim Carrey, an outstanding face puller

In my opinion the face pull is a ‘must do’ movement for pretty much everyone, in its simplest form it encourages a posterior tilt of the scapulae, increases the sub acromial space, and encourages activation of both the lower traps, and the posterior cuff – whats not to love!?

 The sub acromial space - there is rarely a lot of it...

A certain amount of 'impingement' is inevitable, however, poor shoulder mechanics, less than optimal alignment at the scapula thoracic joint, and poor centration of the glenohumeral joint can all contribute to decreased sub acromial space, increased impingement, and hurty shoulder

To set up for the standard face pull there are a couple of key cues to remember

- cable column should be set to head height

- adopt a split stance to minimise the chance of achieving the movement through excessive lumbar extension (lock this down even further with a good squeeze of the glute on the back leg)

- pull the lower ribs down and get a solid brace through the anterior core

- pull the rope grip towards your face (towards, not into - I have seen it done trust me).

- ensure the shoulders stay away from the ears, and the elbows draw up higher than the shoulders

- smile

https://youtu.be/nQXjdUNt6nw



I like to program face pulls for medium to high reps - so anywhere in the 12-25 bracket.  I'm rarely looking to develop a great deal of force production in a movement like this, its much more about creating good movement and 'feeling' the exercise.  As for where they sit in a program, this is usually a C2 and acts as a 'filler' between working sets on secondary assistance movements, I also occasionally use it as a D2 to round off an upper body lifting session thats had a lot of heavy pressing, or even as part of the dynamic warm up for those folks 'stuck' in internal rotation and with a heavy kyphosis. 



Like all the best things in life, face pulls have variations to suit different needs ,  our job as coaches is to select the most appropriate version.  I have listed a few variations that feature most often in my programs - its by no means exhaustive  - but should serve as a decent starting point:

Face Pull to External Rotation (Supinated Grip)

Most useful for those wanting to throw a bit more stress on to the posterior cuff,  easiest to cue this one as two movements - the first pull, and then the external rotation.  Clearly loads will need to be reduced vs the conventional set up otherwise there is a tendency to shrug the weight back rather than engage the cuff (yes I know I totally need a haircut)


Half kneel face pull

I like to use this variation for those with an exaggerated kyphosis, the downward moment of the pull really encourages the posterior tilt these folks can often struggle with.  I will more likely use this variation with a newer trainee to help them understand what it feels like to have the low traps work and open out the chest.

Less useful for the 'athletic meathead' posture of shoulder blades stuck in downward rotation  - with these guys this variation could actually make them worse so make sure you conduct a thorough evaluation and assessment.

Low to High Face Pull

I love this movement for encouraging upward rotation of the shoulder blades.  Ideal for those guys who have deadlifts for breakfast lunch and dinner and find the shoulder blades stuck in downward rotation.   The upward moment on the pull will cause you to initiate a shrug as the arms pass horizontal.  For those with a really aggressive down slope on the collar bone, you may want to cue some upper trap recruitment at this point (yes we need upper traps too).

As above this movement will be great for some, and less so for others - if your client or athlete presents with abducted (winging) and anteriorly tilted shoulder blades,  and upper trap 'dominance', then this one may not be for them.

Summary

The face pull, and its derivatives are an excellent way to keep your shoulders healthy and pain free, improve posture, and allow you to go heavy on the bench press more often (which is the whole point right).

However, and there is always a however, we must must must choose the most appropriate version for the situation in front of us.  As I have alluded to above, the key to designing any form of training program is the assessment - there is no way we can get from point A to point B unless we know where point A is.  And although the face pull is as close a thing as I have seen to a silver bullet for many common shoulder niggles we must choose the correct tool for the job.  To quote the genius that is Eric Cressey if you aren't assessing you're just guessing.

No massive relevance to the article, but there are probably silver bullets in this gun. And who doesn't love Hugh Jackman and Kate Beckinsale.

Core Training

I was recently asked by Mens Health magazine to put together some information for an article about core training. As is often the case with these kind of requests they are a little unsure what shape the article will take - as such I cobbled together my current (because they do change!) thoughts on the core – what it does – and how to train it. The Mens Health piece ended up being shorter than planned and more of a sample workout – you can see the article here.

However, I thought it would be worthwhile publishing the information I had put together for them.

The core - depending on who you listen to – can include everything from your ‘6 pack’ mucle (rectus abdominus) through to your gluteals (butt) and even your diaphragm. Training it effectively will require understanding that its more than doing crunches.



 

Muscles in the body can be broadly catergorised into ‘tonic’ or ‘phasic’ muscles.

Tonic muscles have a job of maintaining tone and are also known as postural muscles or stabilisers.

Phasic muscles - as the name suggests - provide movement.

[caption id="attachment_101" align="aligncenter" width="300"] Avoid dysfunction, imbalance and injury by not mixing up your Dachshunds with your Huskies. Or just get your stabilisers to stabilise.[/caption]

 

Maintaining optimal functionality requires us to use the right muscles,  at the right time, for the right job.  When we have large global (phasic) muscles doing the job of smaller, local (tonic) muscles, the big boys become overly 'tonic' (tight) and the little guys become weak and inactive. Classic example of this is the chronically tight hamstring doing the job of stabilising a pelvis  in a person with a weak core - you can see my post on the relation between hamstrings and core strength here.

The musculature of the ‘core’ falls into the tonic category .  Tonic, or postural muscles have a role of resisting movement rather than providing it. Their job is quite simply to keep you upright, or more specifically keep your ribcage on top of your pelvis.

 

[caption id="attachment_97" align="aligncenter" width="300"] Core stability - natures version of Jenga[/caption]

Understanding the role of the core then makes training it very simple. All we do is understand how many ways our upright, neutral posture can be compromised, and train to provide strength resisting those forces.

What directions can affect or challenge our 'neutrality'?

Flexion (forward bending)

Extension (backward bending, or arching)

Lateral flexion (side bending)

Rotation

Now to effectively train the core we need exercises to provide strength and stability resisting ALL of those directional forces. The most important to consider are the flexion and extension resistant exercises – as they are the most common forces we have to deal with – which of those we bias will depend on the starting posture of the individual.

Good ‘bang for your buck’ exercises for each plane:

Anti-flexion: ‘bird dogs’, prone ‘superman’, glute bridges

Anti extension: dead bugs, roll outs, plank variations.

Anti lateral flexion: Side planks, suitcase carries

Anti-rotation: chopping variations (as a guide - start with half kneeling and progress through tall kneeling, to standing)

 

Most important point to get across with core training, or indeed training any other tonic muscle (rotator cuff etc) is that you do not train them to failure – ever!

[caption id="attachment_98" align="aligncenter" width="105"] Little, often, and always with correct form is the key to core stability[/caption]

 

Crushing a bicep / tricep workout till you can fry an egg on your arm is all well and good – but ever tried doing that and then performing a fine control task with that same arm the next day?

Muscles that we need to maintain posture and prevent injury we do not teach to fail and shut down– think of it as driving without your seatbelt on….

PRI Postural respiration - Cliff notes

PRI stands for Postural Restoration Insitute - a group of very clever folks led by Ron Hruska, working out of the Hruska Clinic in Lincoln Nebraska.  Anyone scanning the internet for training / rehab information will have undoubtably come across writing either by them, quoting them, or at least heavily influenced by them.

I was introduced to the PRI school of thought whilst spending some time at Cressey Performance in December 2013.  I was, quite frankly, pretty taken aback at the dramatic impact some simple breathing drills could have on my hip and shoulder range of motion, and that some niggly SI joint pain I'd had for years had 'magically' vanished. Needless to say - after getting back to the UK I was very keen to get into a bit more detail as to the hows and whys of PRI methodology and signed up for their certification program.

 

Now PRI courses are very anatomy heavy - and very technical in their descriptions of internal kinematics.  Bit my attempt at a cliff note summary is below:

 

Human beings are hard wired to not die.  When we talk about primal patterning - nothing is more 'functional' than staying alive.  This is a key concept of how PRI methodologies work.

[caption id="attachment_90" align="aligncenter" width="300"] Staying alive is important.
And JT opening up his right chest wall helps him do this.[/caption]

The PRI thought process is that we as humans will adopt some postural changes as a result of both internal and external influences.  Internal being the internal anatomical asymmetry we are all born with - larger chest cavity on the right side, thicker diaphragm leaflet on the right, heart and vena cava on the left - making it easier for us to collapse the right chest cavity than the left.  Throw on top of that the right sided world we have created around us - where even the southpaws will generally have to reach for most things with their right hand and you can see why what PRI term the Left AIC Right BC pattern is so frequently adopted

 

[caption id="attachment_91" align="aligncenter" width="194"] Left AIC Pattern.
Credit: Postural Restoration Institute.[/caption]

So if we have settled into a posture like the one above - we have closed down the right mediastinum and created a less than optimal mechanism for respiration.  However - respiration is a pre requisite for life - and we are hard wired to ensure that we can continue to exchange gas no matter what.

Now there lies the rub - a less than optimal respiratory mechanism will require greater assistance from the accessory respiratory muscles (lats, upper traps, legator ecap, scaliness, SCM) and start to create all kinds of associated problems relating to over activity or hyper tonicity in these areas - this list is seemingly endless and ranges from upper trap trigger points through to thoracic outlet syndrome, migraines and anxiety.  But... as we need to breathe...we will use whatever means necessary to do so - and if that means recruiting all these other muscles to do it then so be it - it may screw us up - but at least we're not dead....  However, thats not the while story - now that we have figured out a new way to breathe, our in built survival mechanism will not actually permit movements that it sees as a threat to this new pattern.  So if you are using your neck to breathe - your neck is 'on'  - and don't expect it to be 'off' until you have fixed the pattern - all the stretching in the world won't solve that problem as the neural tension created is (as far as your nervous system is concerned) what is keeping you alive.

Now we know what the problem is then how do we fix it?

PRI non manual techniques are essentially taking the subject to the opposite posture of the one s/he is in (so typically externally rotating the right shoulder and ribcage and internally rotating the left hip) and carrying out controlled, forceful, diaphragmatic breathing in that new posture.  The purpose of this is to 'trick' your nervous system into allowing inhibition of the overactive accessory muscles.  In simple terms convincing yourself that coming out of the adopted posture is no longer a threat....

The list of PRI positional breathing drills is immense and way too long to go into here - but they are all built on that underlying principle of reversing the acquired posture - and learning to breathe there.  Only when you can breathe there can you 'own' the new pattern you are trying to create.

So there it is  - 20+ hours of lectures down to a few paragraphs and a John Travolta picture.  Hope this summary is useful - and I highly recommend checking out the full PRI resources.

 

 

Stretch What's Tight.....?

That’s what we’re all taught in PT school right?  Strengthen what is weak and stretch what is tight…  Or in todays parlance – mobilize and stabilize.

 

Is it that simple though?  How many clients do you work with who had a tight hamstring, you stretched it and fixed the problem…  Not just got some transient improvement for a couple of hours, but genuinely addressed the tightness?



We should be a bit smarter than that by now.  The question what is tight is not enough – we need to be asking why its tight.

 

There are a number of reasons a muscle can ‘feel tight’ – ranging from genuine tissue length restrictions through to protective tension and alignment issues.

 

So how do we know what it is? We do assessments!

As ‘The Injury Whisperer’  Dean Somerset says: “If you aren’t assessing you’re just guessing.”

Try this simple assessment and correction for the any of your male general fitness clients who are suffering from the ‘tight hamstring’ epidemic:

 

Take a look at the line of their shorts from the side.  If you note a significant downslope on the waistband from back to front they are likely to be sitting in an anterior pelvic tilt (a very common posture for a desk-bound male).

 

[caption id="attachment_75" align="alignnone" width="300"] Anterior pelvic tilt - or 'lower body cross syndrome'[/caption]

Have them perform an active straight leg raise – take a note of where they get to.

 

[caption id="attachment_76" align="alignnone" width="300"] Active straight leg raise to assess hip flexion[/caption]

Then have them perform a maximal effort front plank with a neutral pelvis keep in mind if they are starting from a position of anterior tilt they will need to aggressively fire their glutes to back to neutral – in fact it would do no harm for these folks to be cued slightly into a posterior tilt (flat back).  Have them take 6-8 deep diaphragmatic breaths with a forceful exhalation – if it’s a genuine max effort plank this will be enough to have most people shaking like the proverbial dog on a comfort break.

Next  - re test the active straight leg raise and see if they perform any better…

 

Now if they perform better on the re-test you have given the person increased range through hip flexion.

 

But hang on -  you haven’t stretched their tight hamstring!

 

If we get a positive result with this correction – then the restriction was as a result of protective tension – and we have simply given the client a platform allowing the hamstring to ‘switch off’ and permit a movement that was previously considered as threatening.

 

Goal Setting Part 1 - SMART Planning

Its almost that time of year when gyms and training centres around the world are going to be full to the brim with New Years Resolutionees.  Both people new to the world of fitness and those who’s motivation has ‘lapsed’ with the winter festivities….

If you fall into one of those categories  - or even if you’re aready taking care of your health and fitness it can never hurt to sit back, take stock and figure out just what you want to achieve out of 2014.

[caption id="attachment_52" align="alignnone" width="300"] I think the word is 'cosy'[/caption]

It has been said that a dream is a dream until you write it down – then it becomes a goal.   By far the most effective way to get the most out of your training – or indeed any aspect of your life is to take the time to set clear goals for yourself and really think about what you want to achieve both long and short term.

The process of goal setting has been done to death by the corporate world – and over caffeinated, khaki chino wearing, acronym wielding, table thumping motivational speakers may seem to have no place in the world of sport, health and fitness – but  - there is a part of corporate speak that we can borrow…

[caption id="attachment_56" align="alignnone" width="300"] Say no more. Really.[/caption]

 

In his book ‘Attitude is Everything’ Paul Meyer described the application of SMART goals for every corporation, department, and individual.  Yes it is an acronym – but please bear with me.  Smart stands for:

Specific

Measurable

Attainable

Relevant

Time bound

Specific.  By far the most common thing I hear in the gym is ‘I want to get in shape’.   This is a goal that is set up to fail – how do you know when you’re ‘in shape’  what does ‘in shape’ mean to you?

I work with clients ranging from Olympic athletes to rehab cases and everything in between.   In shape for one group is going to be spectacularly different to the next.  I am working with an international bobsledder who needs an additional 3cm on his standing vertical jump., whilst a second client wants to improve her shoulder range of motion enough to be able to brush her own hair.

Think about what it is you specifically want to achieve and we’re in a much better place to start.

Measurable.  Intrinsically linked to the first point – a goal must be measurable.  If you want to ‘get in shape’ or ‘put on some muscle’ how do you know when you have done it?   In my experience people do well with numbers – you want to lose weight – how much?  You want to increase your bench press stick a number on it.  By quantifying our goals we make ourselves accountable.  You either achieved it or you didn’t.

Which brings me on nicely to…..

Attainable.  I would like to do a Jonny W and hit a last minute 3 pointer to clinch a world cup final.  I would also like to win worlds strongest man, a not been filmed yet series of Gladiators and become a Jedi master.I think you know where Im going with this one…  Make it challenging, but we have to be at least vaguely sensible about it.

[caption id="attachment_53" align="alignnone" width="300"] Everyone loves a trier[/caption]

Relevant.  I work in a gym, albeit a very well equipped one.  I can help you with human performance, injury prevention and management, body composition (as long as you do your bit in the kitchen!).   I can’t help you get that promotion at work or make you get around to painting your skirting boards.

Time bound.  Procrastination is the thief of time.  As well as attaching a number to what you want to achieve, you must attach a number to when you want to achieve it.

This works both ways – saying you want to add 20kilos to your bench press in 4 weeks would be ridiculous.  Targeting it over 12 months would be aggressive – but (depending on your training age)  - it could be done.

 

Hopefully you can see that  as well as being applicable in the boardroom – this also has a place in the weight room.

Sensible or SMART goal setting can be the difference between being one of the masses who will get into health and fitness this January yet lose their way by March.  And being one of those who makes long lasting, meaningful and positive changes to their health, lifestyle, and longevity.

Next post – Goal Setting Part 2:  Supercharge your goals.