(855) 650-0790

www.ConjugateFitness.com

(855) 650-0790 www.ConjugateFitness.com

The Fast Results of

Inside

5-Phases
| page 1

The Fast Results of 5-Phases

Lead From Within

| page 2

The ONE Thing | page 2

Put the Good Back in the Good Life | page 3
Garlic Chicken With Orzo Noodles

| page 3

Mark Cubans Advice for Young Professionals | page 4

Mark cubans advice for

young professionals
If youve ever watched Shark Tank, you know that the show features a number of
sharks, or business-savvy entrepreneurs who get pitched on various business ideas
from up-and-comers. One of the most prominent sharks is billionaire Mark Cuban,
who has some great advice for young professionals.
First, dont be afraid to live cheaply. Keeping your expenses low helps you save
and build a financial cushion. It also allows you to be more flexible when youre not
focused on wondering if youll be able to pay your bills at the end of the month.
Most importantly, never stop focusing on building a career. Bouncing from job to job
is a great way to stay dissatisfied. According to Cuban, If you love what you do so
much that you are willing to continue to live like a student in order to be able to stay in
the job, you have found your calling.
But that doesnt mean you have to stay poor. You should continue striving to improve yourself
and be the very best you can be in your chosen field. Becoming one of the leaders in an
industry you love will give you financial success and career satisfaction at the same time.
Lastly, Mr. Cuban recommends that you stay optimistic, even in the face of failure, rejection,
and frustration. The best part is, your failures are learning experiences that can propel you
toward success, as long as you treat them that way! Even if youre not looking to become a
billionaire, you can set yourself up for a great life by taking this sage advice to heart.

4 | Conjugate Fitness

July 2015

Im always amazed at the amount of misinformation out

there involving exercise plans and what actually delivers the
best results. It has been proven that rotating exercises helps
athletes reach their highest potential at a faster rate, but
what does that mean exactly, and what can coaches do to
implement these programs most effectively?
The optimal training method to achieve the highest level of
performance is to train every strength phase every week,
and this method is outlined in the Conjugate Method made
famous by Louie Simmons.
What sets us apart is that Conjugate Fitness programs
actually use what has been proven effective. We use the
Conjugate Method sequence system, a program that is wellbalanced and really works. This program not only affects your
physical strength, but it makes you mentally stronger and
more focused, which has a positive impact on every aspect of
a clients life.
When it comes down to it, the goal of fitness should really
not be to achieve a great physique (although thats usually
one side-effect) but rather to improve ones overall health,
prevention of injury, and improved athletic performance. This
is clearly demonstrated by the amazing results of our precise
and phenomenally successful StrengthPAD programming that
weve personally tested and implemented in order to make it
the best program for your clients and to prove it really works.
Unlike periodization and muscle confusion that is used by
so many trainers in the business, our fitness programs use
multiple methods simultaneously to improve specific athletic
qualities. Again, these techniques are not to make us look
better, but to improve physical strength, explosiveness, speed,
agility, and longevity.
This is why I love the idea of phases in training, and I firmly
believe that coaches who use the 5-Phase Optimal Strength
Training plan can expect to experience amazing results. The
five strength phases of physical training include General

Physical Preparedness, Maximum Effort Method, Dynamic

Effort Method, Repetition Method, and Sport Specificity Phase.
General Physical Preparedness means becoming the athletic
body that the strength program or sport requires, while
the Maximum Effort Method focuses on lifting the heaviest
weight with max resistance. Dynamic Effort Method means
throwing a weight thats around 60 percent of the athletes
maximum lifting weight with max speed. Repetition focuses
on multiple reps of a non-maximum load until the muscles
become fatigued. Lastly, the training designed specifically for
a particular sport is known as the Sport Specificity Phase.
By focusing on all five of these important areas every week,
the athlete will notice the volume of repetitions increasing
as the intensity or amount of weight being lifted decreases,
and vice-versa, which means the workout routine is always
fluctuating and the routine results in a more well-balanced
program overall.
By changing up the cycle of individual exercises regularly, the
muscles naturally stay confused and working hard. But with
the Conjugate Method, every block of exercises is subject to
change every training session, as variations are introduced on
classical exercises like the bench press, deadlift, and squat.
The big takeaway here is that great results require doing
things differently. Our system has been proven to work, and it
has been proven to work fast. In fact, I challenge you to check
out how amazingly fast Conjugate Fitness systems will
deliver the results youve been looking for.

- Coach Carlos Montoya

www.ConjugateFitness.com | 1

Lead From Within

Being in a leadership position can be a beautiful thing it allows
you to steer people toward success and coach them to their
potential. In order to truly lead and inspire, you have to invest in a
winning team and know that they will do the same every day.
Part of being a great leader comes down to the way in which you
interact with a team, and that is determined by how you view them.
There is an old parable of two dogs who go into a room one
comes out wagging his tail, and the other comes out growling with
hackles raised. An observer walks into the room to see what could
have caused the change and sees that the room is full of mirrors.
The happy dog walked in and saw a thousand happy
dogs, whereas the angry dog walked in and only
saw a thousand threatening dogs.
If you walk into work thinking that
everyone there is lazy,

inadequate, or selfish, then you will most likely leave feeling the
same way. Walk in knowing that you hired the best people available,
and that the members of your team all want to achieve the same
goal, and you will be much more likely to actualize success. This is
not an easy thing to do. The prosperity or failure of a business can
easily come down to the employees in charge of running it, so the
stakes are high. The most important thing you can do is to give a
phenomenal team the tools to succeed.
Does your team consist of highly-motivated individuals who
work together as a cohesive unit? If not then you are failing them
as a leader. Be sure to protect your company culture by only
hiring exceptional employees. This may mean passing up on the
ultraproductive but drama-heavy intern, or even letting go of
someone who is knowledgeable but constantly dissatisfied. Being
selective about whos on the team will entice better applicants and
allow everyone to work at their full potential. So take time
to ensure that your team consists of rockstars who aim
high. Look for people who want each other to succeed,
do whatever needs to be done, and believe in the finished
product. True leaders form an A-list team where everyone
rises to the top together.
Following these simple tips will move you one step closer to working
with exceptional people who invest in the company dream. You will
be able to confidently lead the team, knowing that you can depend
on each other to reach for success.

book review: The one thing

So many of us are looking for that one way to make our lives
personal and professional better. Well, Gary Keller, author of The
ONE Thing: The Surprisingly Simple Truth Behind Extraordinary
Results, seems to have found the way. And Keller, the co-founder
of Keller Williams Realty, the largest real estate company in North
America, knows what hes talking about.
Theres a reason The ONE Thing has made a mark on numerous bestseller lists, from The Wall Street Journal to the The New York Times,
while remaining a top seller on Amazon. Keller takes his business
acumen, pulling directly from his experiences and years as a business
leader and distills everything down to that one fine point.

Whats your
one thing?
2 | Conjugate Fitness

Put the good back in

the Good Life

Define happiness. Similar answers are harder to come

by than you might think. Example: If we were to ask hip-hop, funk

artist Pharrell Williams, hed say happiness is a room without a
roof. Meanwhile, contemporary rock group OneRepublic would
say happiness is the act of taking everything in even at our lowest
points.
If we abided by the common definition, we might say happiness is
more a physical state achieved by the influence of outside forces
(i.e. Im happy because Im having a good hair day and the sun is
shining). Our happiness is overall dependent on earthly pleasures,
without which wed be miserable. However, if we were to turn
about-face from the culturally relevant crooners and our own
physical perceptions, we might find Greek philosopher Aristotle and
his definition of happiness.
According to Aristotle, happiness is the supreme or highest good.
Its what every human strives for on the most basic level. Its lifes
ultimate endgame. By Aristotles reckoning, our happiness (his
eudaimonia) is not achieved through the influences that make us
happy, but more simply through the act of doing and living well.

Garlic Chicken With Orzo Noodles

Ingredients
1 cup uncooked
orzo pasta

cut into bite-sized

pieces

2 tbsp. olive oil

salt to taste

2 cloves garlic

1 tbsp. fresh
parsley, chopped

tsp. crushed red

pepper
2 skinless,
boneless chicken
breast halves,

We misconceive happiness, because its subjective. When were

sick, we think happiness is health, and when were poor, happiness
is wealth. Were equally unhappy when its too hot or too cold.
Aristotles definition never changes.
If youre lost, know that attaining and maintaining happiness is
very much a balancing act. To achieve Aristotles true happiness,
wed have to do well and live well 100 percent of the time, which as
humans, is nearly impossible (were all prone to sneaking an extra
cookie and occasional fits of road rage). Doing and living well is as
much about appreciating your respective wealth, health, and other
earthly pleasures in a physical capacity as it is leading a life of moral
virtue by forming ethical habits, practicing justice and fairness, and
constantly seeking improvement through study.
Need a little activity? Log on to www.happiness-survey.com to
take the Oxford Happiness Survey and see where you stand on the
satisfaction spectrum. As you take the time to ponder your own
state of happiness, take it from the ancient scholars: Happiness is
an activity of the soul. Outside circumstances need not apply. So
much then for rooms without roofs.

Social Proof
It works!

2 cups fresh
spinach leaves
grated Parmesan
cheese for topping

Directions

1. Bring a large pot of lightly salted water to a boil. Add orzo pasta,
cook for 8 to 10 minutes, until al dente, and drain.

2. Heat the oil in a skillet over medium-high heat, and cook the garlic

and red pepper 1 minute, until garlic is golden brown. Stir in chicken,
season with salt, and cook 2 to 5 minutes, until lightly browned and
juices run clear. Reduce heat to medium, and mix in the parsley
and cooked orzo. Place spinach in the skillet. Continue cooking 5
minutes, stirring occasionally, until spinach is wilted. Serve topped
with Parmesan cheese.

www.ConjugateFitness.com | 3