Developing a Major League mindset with Brandon Gair

CSP Elite Baseball Development Podcast: Creating a Major League Mindset with Brandon Gair

May 3, 2022 at 3:02 am, Eric Cressy

We welcome retired MLB outfielder Brandon Gair to this week’s podcast. Brandon talks about how his true identity as a player was vital to success in the big leagues. He also covers how mental skills training has made a significant difference to him during his baseball career and why training in this field is more important to today’s players. I always loved the effort and passion for the game that Brandon exemplified during his playing career, and this conversation made me a bigger fan of his.

Special thanks to the sponsor of this event, Athletic Greens. Head to And you get a free 10-pack Athletic Greens travel packet with your first order.

You can follow Brandon on Twitter BrandonGuer And on Instagram @ BGuyer5. Or, visit his website,

Sponsor reminder

This episode is for you Athletic Greens. It is an NSF-certified all-in-one superfood supplement containing 75 whole-food source ingredients designed to support your body’s nutritional needs in 5 important areas of health: 1) strength, 2) immunity, 3) intestinal health , 4) hormonal support, and 5) healthy aging. Head to And claim my special offer today – 10 free travel packs – with your first purchase. I use this product every day and recommend it to our athletes. I encourage you to give it a shot – especially with this great offer.

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6 workout classes for beginners

Are you looking for a new way to spice up your gym routine? Do you find your treadmill training a little more challenging, intense, and:We dare say-Fun?

Whether you’re a new gym-goer looking for a way to kickstart your fitness journey or looking for a regular gym buff for a change of pace, a group workout class may be exactly what you need. From a yoga class to a Pilates or HIIT class, you are sure to find a group fitness class for you. But with so many class options, where do you start? What is the best beginner fitness class?

In this guide, we break down the top 6 best workout classes for beginners. Let’s jump in.

# 1 Yoga Class

Starting different group workout classes is yoga. With so many variations, yoga classes are a great place to start for people who are new to group classes. These are part of the strategy and the health benefits are seemingly endless.

In fact, yoga helps improve things like:

  • Flexibility
  • Posture
  • Metabolism
  • Muscle tone

You may have to work up to a certain posture, but with enough practice, you’ll be able to stop the nail before you know the sphinx pose, starting with mastering the dog facing downwards.

Depending on what you like, you can try your hand at vinyasa flow, hot yoga or even gentle yoga.

# 2 Spin class

Do you like cycling, sweating, And Be surrounded by friends? Then a spin class is guaranteed for an ideal beginner workout class.

Benefits of a spin class for beginners include:

  • You can control the level of intensity you work (but don’t be surprised if you try to compete with someone around you).
  • It’s low impact.
  • This workout full-body cardio helps build everything from your core to your leg muscles, releasing endorphins along the way.1

Also, these classes often have high-energy, upbeat music, which only adds inspiration and fun.

# 3 Boot camp class

A boot camp is not just for the military. These types of workout classes can be a great way to simplify interval training and they usually do not require any special equipment to get started.

Boot camp classes may vary depending on the gym you go to, they will usually include a combination of:2

  • Aerobics
  • Plymetrics
  • Callisthenics

These classes can be difficult at times, so knowing your limits and taking breaks when you need to will help ensure that you get the most out of these supercharged workouts.

# 4 Pilates class

With this low-impact workout, the ultimate goal is to strengthen your muscles and at the same time improve your flexibility and posture.

As such, Pilates is very much like yoga. However, although these exercises share similarities, they each offer different benefits. For example, one of the biggest differences from yoga is that Pilates primarily targets your core area.

That said, a Pilates class will still work on other parts of your body, including you:

  • In the back
  • Weapons
  • Hips
  • Inner and outer thighs

Simply put, when choosing a Pilates class, you are in for a low-impact, full-body workout that will make you sweat.3

Class # 5

Want to find a workout class that combines dance, core work, endurance, and breathing techniques? Barre draws elements for full workouts from yoga, pilates and ballet in class that are less intense than traditional cardio or strength training workouts.

But that doesn’t mean that bar-easy-bar classes still provide their own challenging material. In fact, the bar can help with things like:

  • Being in good posture
  • Improves muscle definition
  • Strengthen your core
  • Improve your flexibility
  • Burn calories

Classes usually start with a warm-up, then move on to some exercises aimed at the upper body, such as push-ups and sit-ups. You use your body weight as a deterrent to help keep things low-intensity.

These classes also include the use of a bar, which you can recognize from a dance studio.

# 6 HIIT class

High Intensity Interval Training (HIIT) is meant to push you to your limits and challenge your strength and cardio, but that doesn’t mean newcomers can’t have fun or take advantage. HIIT workouts can help lower blood pressure, improve resting heart rate, stimulate muscle growth, and burn more calories.4

A HIIT workout will push you through an intense period of aerobic exercise, then move on to a shorter recovery period, working your way through the break.

Since this type of workout burns more calories faster than other types of workouts, it is ideal for those who want to lose weight and increase their metabolism.

Go from beginner to expert with Choose Fitness

Whether you are looking for the best workout class for weight loss, strength training, or Pilates class, group exercise is always a fun idea. Even if you never curl dumbbells, use a squat rack, or sweat with a workout class, you still deserve a world-class gym and quality workout class that can take your fitness routine from average to exceptional. A. Choose fitnessWe have all the tools you need and all the fun classes you can ever ask for.

With a community of friendly and inspired gym-passengers, you will always feel at home no matter where you go. Also, we have the largest and most affordable gym you can find.

Regardless of your fitness level or fitness goals, start your journey into the world of new fitness classes through Choose Fitness.


  1. WebMD. Exercise and depression.
  2. Trust Spotter. 8 different types of fitness classes are explained.
  3. Self. 8 Things You Should Know Before Taking a Pilates Class
  4. 24/7 fitness. Top 5 classes for beginners.
  5. Healthline. 7 Benefits of High Intensity Interval Training (HIIT).

How Much Weight Loss? – G&G fitness equipment

At one stage of your weight loss journey – usually, at the beginning – you can imagine how much weight you will actually be able to lose in a week or a month. Then, you can make a guess and make a proper fitness plan at speed. However, instead of focusing on how much you can lose, you need to focus on how much you need to lose.

When you are specifically evaluating your weekly weight loss goals, keep in mind that the plan you use must be safe and lead to consistent results – which can maximize the chances of successful weight loss and maintenance in the long run.Or

Weekly weight loss goal

How fast can I lose weight?

Most medical and nutrition experts agree The goal of weekly weight loss should be one to two pounds Because it indicates that you are losing real fat and not just water.

If your weekly weight loss exceeds the recommended one to two pounds, you may be confused by believing that you are doing well, when in fact you are just losing weight in the water.

In general, water weight loss slows down as you keep pace with your fitness plan. At this point, you may notice that you are losing weight. While this weight loss may reflect actual fat loss, you may lose hope and return to old sitting habits.

Water weight vs. fat loss

Losing more than two pounds a week probably means you are losing water weight. Unhealthy dieting habits depend on limiting your carbohydrates for rapid water weight loss. This leads to poor nutrition and dehydration, both of which lead to inability to concentrate, irritability and lack of energy.

Losing body fat takes time, effort and a choice of healthy nutrition. Instead of focusing on carbohydrate deprivation, you need calorie control to lose fat – consume fewer calories than you burn throughout the day.

Continuous weight loss vs. crash dieting

Consistent weight loss is safe And chronic causes more than crash dieting

  • Over time, this shows how successful your diet and exercise choices are
  • It makes small and slow changes, which does not push your system and is more durable in the long run.
  • This could lead to certain ongoing weekly weight loss in the future

Crash dieting is often considered an unhealthy method of weight loss because it usually involves significant calorie deprivation and extremely strenuous exercise rules.

A balanced healthy diet is the key to sustainable weight loss

Due to the extreme diet as well as exercise, the supervision of a licensed medical specialist or nutritionist is strongly encouraged. Improper crash dieting can lead to health risks — more harmful than continuous weekly weight loss.

Although it may sometimes seem that you have reached the plateau or are not able to reach your destination quickly, remember – “nothing is as easy as it gets.”

Your diet and exercise decisions should be made to help you lose weight not only safely, but consistently. We can all agree that a weight loss plan that results in weight gain in the end is not a plan in the first place.

CSP Elite Baseball Development Podcast: Josiah Gray

CSP Elite Baseball Development Podcast: Josiah Gray

May 13, 2022 at 6:34 am, Eric Cressy

We welcome Washington Nationals pitcher Josiah Gray to this week’s podcast. Josiah trained at Crazy Sports Performance – FL last offseason and impressed me not only as a hard worker but also as a pitcher who really understands his identity and what makes his “unique” success. He was not a highly-acclaimed prospect outside of high school, but turned himself into a second-rounder and, in the end, thanks for his preparation.

Special thanks to the sponsor of this event, Proteus motion. They are changing the way they evaluate and train athletes through their 3D resistance. Head to Learn more about this sophisticated technology.

You can follow Josiah on Instagram jojo_gray21.

Sponsor reminder

Proteus motion There is a patented technology that allows us to measure energy for the overwhelming majority of human movement. Proteus software guides trainers through unprecedented performance data and insights through 4-minute physical assessments of users, creating entirely new standards for personalized fitness and physical rehabilitation. All of this is enabled by the complete redesign of resistance training called 3D resistance. The strength and acceleration of training with Proteus’ patented 3D resistance can in many cases be safer, more efficient and more effective than traditional resistance training equipment. I’ve been a big fan of Proteus for the last few years. We have a unit at both the Cresce Sports Performance facilities and have actually helped develop the Cresce Power test for rotating athletes. The information we have gathered from this test is a perfect game changer to help us program our athletes more optimally. In addition, as a training initiative, Proteus’ work has allowed us to train different points on the ball-velocity curve in a rotating pattern in a way that the medical force cannot.

You can learn more about them by listening Episode 106 of the Elite Baseball Development PodcastOr by title

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign up today for our free baseball newsletter and get instant access to Eric Cressier’s 47-minute presentation on managing overhead athletes!