ANDREA VALDEZ Facebook Twitter Instagram Youtube

This site is my personal collection of notes and opinions on athletics, work, and life.

Andrea & Friends 009 – Jacob Schepis

To listen and subscribe on iTunes right away, CLICK HERE.

Jacob Schepis is a natural bodybuilder, powerlifter, and the founder of JPS Health and Fitness in Melbourne, Australia.

We met when he hosted all of us 3DMJ Coaches at one of his facilities for a bodybuilding seminar in July of 2017.

I wanted him on here to pick his brain about the personal training and coaching company he’s built and why I admire it so much.

It blows me away how passionate and tuned-in he seems to be with all facets of the fitness industry while starting a new family and keeping his employees content without completely losing his shit.

If you have ever wanted to own a gym or manage a staff, there are A LOT of nuggets in here for you to relate to or learn from.— Read More…

The Optimism Bias: Most people cannot be better than most people

One of my biggest fears in life is to think I’m better at something than I actually am.

And as it turns out, that very same false state of mind is a pretty common thing in the world.

Here is a bit more about that:

Many of us are not aware of our optimistic tendencies.… Data clearly shows that most people overestimate their prospects for professional achievement; expect their children to be extraordinarily gifted; miscalculate their likely life span; expect to be healthier than their peers; hugely underestimate their likelihood of divorce, cancer, and unemployment; and are confident overall that their future lives will be better than those their parents put up with. This is known as the optimism bias—the inclination to overestimate the likelihood of encountering positive events in the future and to underestimate the likelihood of experiencing negative events.

The Optimism Bias: A Tour of the Irrationally Positive Brain (Tali Sharot)

Most people I encounter who don’t do very much with their lives preach about how great it can be one day in the future. Most people who share motivational memes all the time don’t actually DO positive stuff, they just think and dream about positive stuff.— Read More…

Two questions for every training session

Via Michael Gervais, here are the two most important things to ask yourself after every single practice:

1 – What went well?

2 -What do I want to work on?

Always acknowledge a victory, no matter how small. Always recognize opportunities for improvements rather than the errors themselves.

The specific language is SUPER important here, and I’d encourage you to listen to Gervais’ full explanation in this Brute Strength Podcast interview below.

On the web: https://brutestrengthtraining.com/podcast/performance-psychology-mindfulness-self-mastery-ft-michael-gervais

On iTunes: https://itunes.apple.com/us/podcast/brute-strength-podcast/id986759513?mt=2&i=374146116

My back squat mind ninja trick

Just finished a 1RM testing cycle on a bunch of my lifts. It reminded me of this thing I do on squats.

Pro tip: Always unrack the weight with as much strength and speed as possible.

Feeling that bar “fly” out of the rack gives me a good radar on how the very next rep is gonna go.

If your bar can’t explode out of the J hooks, you might be trying something that is out of your capabilities.

If it can, you should mentally note that let it feed the squat that’s about to happen.

This isn’t a science, just something that I have found to be extremely useful for myself. If you think it’s dumb or find that it doesn’t work for you, don’t use it.

Either way, just remember that confidence is everything. Do whatever you need to get your mind right and stick with it.

Even when I know I’m tricking myself on purpose, it still works.