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You've heard of the transtheoretical model of behavior change -- its five stages of behavior change have been studied and rehashed by plenty of writers in the fitness community. According to this model, our typical method of behavior change moves from precontemplation, to contemplation, to planning, to action, to maintenance. Actual change happens between stages 2 and 3, when we move from contemplation to planning, but while it sounds like the move into stages 4 and 5 might be more permanent, the fact is that plenty of people still regress from those stages. We all know someone who has lost weight, for example, and gained it back, or who has quit smoking only to pick it back up again.

How do the people who do succeed in permanent behavior change differ from those who don't? What happens to them between stages 2 and 3 that creates permanent change? James Fell looks at this question, finding that the difference has more to do with the why behind the change. Specifically, those who experience lasting lifestyle change have an a-ha moment, an epiphany, where the path to change becomes not just a new thing to do but the only thing to do. The natural follow up question, whether we can trigger the a-ha moment ourselves, is one of importance to trainers. Can we set ourselves, or our clients, up so that an epiphany will happen?

General Health

Online Trainers: How to Spot the Good Ones -- Christian Thibaudeau, T-Nation

Is Plyometric Training Causing Knee Injuries? -- Dr. Greg Schaible, JRx

Reviewing the Functional Range Conditioning Course -- Dean Somerset

Lessons from the Barbell: My Journey from Grief to Strength -- Trish DaCosta

How to Take Better Poops -- Jason Helmes

Strength Training

11 Ways to Goblet Squat -- Chad Rodgers

3 Ways the Kettlebell Deadlift Can Improve Your Barbell Deadlift -- Joe DeLeo, TonyGentilcore.com

Four Weeks to a Stronger Deadlift -- Ryan Wood

What "Corrective Exercise" Really Is -- James Harris

Exercises You Should Be Doing: Hinge Row -- Tony Gentilcore


The 5 Foods You Should (Almost) Never Eat -- Neghar Fonooni, Girls Gone Strong

9 Reasons You Don't Need to Fear Healthy Carbs -- Joe Leech, Authority Nutrition

A Lifter's Guide to Alcohol -- Dr. Jade Teta, T-Nation

What You Really Need to Know About Breakfast -- Adele Jones


How Long Should Your Workouts Last? -- Tom Venuto

The Best Workout Plans: Which Program Is Right for You? -- JC Deen

Dips: You're Doing Them Wrong -- Joel Seedman, T-Nation

Tip: Do a Standing Glute Squeeze Every Day -- Bret Contreras, T-Nation

Fat Loss

The 1 Simple Thing You Need To Do To Avoid Holiday Fat Gain -- Slyvon Blanco

5 Mistakes That Wreck Body Composition -- Paul Carter, T-Nation

3 Ways to Tell if a Diet Will Work for YOU -- Team Eat More 2 Weight Less