How To Lose Weight For Competition

How To Lose Weight For Competition

This article is for the weightlifter, powerlifter, and strongman that have 1-5 kilos/2-11 pounds to cut. Personally I take the quick off and quick back on approach. This means that I try to lose the majority of my weight the week of the meet, and then I try to put it back on immediately after weigh-ins.



Make sure your shoulders aren't stiff when you start a workout. Stiff shoulders lead to bad muscle recruitment and improper mechanics. You also want to increase blood flow to the area. This will increase the sensitivity of all the shoulder girdle muscles to the neural drive.
Start with a super-set of two exercises: band shoulder dislocates and weighted shoulder circles.

Common Strength & Power Training Mistakes

Common Strength & Power Training Mistakes

A lot of coaches and athletes think they’re training to become “more powerful.” But one look at their programming, and it’s easy to see why the training program they’ve built is missing the mark.

There can be many reasons for this, but it often comes down to making three simple mistakes. The good news is these are easily corrected, and that’s what we’re going to explore in this post.

The Complete Guide to Becoming an Instagram Influencer - Coach and Athlete Edition

HansenAthletics Coach Perspective.JPG

In this article I will share with you my best practices for Instagram growth, all of which have helped me amass over 30,000 followers across my business and personal accounts.

Whether you are a strength coach, personal trainer, or aspiring athlete who is looking to increase online marketability, connect with companies and other influencers, or simply grow your passion for fitness into something more, this should a good kick-start for success.

We will discuss:

  1. Why you should even care about growing your Instagram following in the first place
  2. What your Instagram analytics mean, and where to find them
  3. How to review your Instagram performance objectively
  4. Four types of Instagram posts you should be doing
  5. The most common mistakes beginner influencers are making on Instagram
  6. My TOP Instagram secrets to success


As a personal trainer, strength coach, and entrepreneur, I was (and still am) looking for ways to increase the amount of lives I can positively impact AND increase my financial and personal freedom (so I can put bread on the table, travel, pay bills, set up a future, etc.).

Online programming and training has taken off in the past few years, and like any smart businessperson I know, I had to adapt my style to keep up with the trends.

Moving parts of my business toward online training programs and team apps made my work 100% more scalable: more opportunities for financial growth, decreased amount of time spent per new customer (win/win).

Without a strong presence and plan for growth on Instagram, I would be missing out on future business opportunities, financial growth and income, and ultimately a lifestyle that allows me to do a good portion of my work remotely (personal freedom).


Review Your Instagram Performance

Like any performance review, you must first determine exactly what you have been doing in the first place, and if it has been working toward your goals. Since you are reading this, I’m assuming your goals are to gain more traffic on Instagram posts, increase comments and likes, gain more followers, and build a better online presence to showcase your training business, brand, or sports team/department.

Below is a step-by-step guide to reviewing your Instagram performance.

1. Activate Instagram “Business” Account and Facebook Page

Go into your profile and be sure your account is set to “business.” This will allow you to unlock a slew of analytics and add direct contact information for your followers to reach out.

This will then ask you to set up a Facebook page for your account, which can easily be done by any individual or business. Once you have set up your Facebook page, you should see your account type under your profile name.

2. View Your Best Posts and Stories

You can easily browse your top posts and stories from the past week, month, or year and filter stats to determine which ones had the most views, likes, comments, etc.

These are useful as they offer you feedback and direction on what types of content (see below) are performing best. Once you gain insight about the best types of content, you can start to produce more of it.

3. Know Your Instagram Demographic

You will get a breakdown of the age ranges, gender, and even geographic locations of your followers, which is very helpful when determining content and the “voice” you write your posts in.

For example, my best posts seem to be me lifting an odd, heavy object while showing some muscle. This makes sense because most of my followers are males (73%), ages 25-34 years old, which I assume are all interested in gettig fit and gaining muscle and strength.

Since I have data on demographic, I can adjust my wording and post types to keep them interested. You can also use the information to see if your posts are reaching individuals who you are hoping to reach.

4. Post Timing (Is It Important?)

I get asked a lot about whether or not there are better days and times to post on Instagram.

My first answer is: consistency is the secret, so be sure to get into a routine of posting 1-3 times a day.

This typically means morning, early afternoon (post workout), and sometimes evenings. You can use the analytics to see what days and times are better for your posts, as well as use the geographic data to determine what time zones your most active audiences are in.


Create Better Instagram Content

Creating a content plan for Instagram doesn’t need to be rocket science, but it should include a plan of action based on the above information. Below are some content ideas that have worked for me and my clients in the past, most of them specific to the strength and conditioning/fitness industry.

1. Workout Posts

I have had pretty good success with pairing my day-to-day training, partially for my followers to gain motivation and workout ideas, but also for me to document my own training in an online “journal.”

These posts are almost daily, often starting out with me listing my thoughts and emotions on that day toward how things felt, the workout, or mindset. It is then followed up with the specific workout that was performed to offer some programming ideas for my followers and peers.

2. Educational Posts

These types of posts can be more time consuming since you want to be sure to word your post correctly and cover all your bases. I really like doing this with certain slow-motion lifts or movement.

I typically will outline the post in my head, offering the reader the video demo, potential benefits of performing the exercise, what things to watch out for, and how to include it in their own training.

I find it best to then have a call to action where I ask them to take a look at my full article that I wrote on the same topic/exercise by visiting my website link in my bio page.

3. Motivational/Success Story Post

This can be any type of motivation post, meme, quote, or transformation story. These are there to offer another level of depth to your feed and to show your follower's first hand that your methods and training/coaching can help them with their goals.

Maybe this is sharing a client success story, your weight loss or muscle gain success, or simply posting some videos of your latest competition (or your team's). The idea here is to show the end result of your (or your client's/team's) dedication so others can see that the goal is 100% attainable. 

4. Instagram Swipe Stories

Swipe stories are the newest thing on Instagram, which is kind of like Snapchat, but better (in my opinion).

They are typically done with the intention to offer a quick, more personalized follower experience, showing your followers what you have been up to in the last 24 hours. With filters and the ability to write on videos or pictures (and even add hyperlinks to content), swipe stories can be another way to build a better experience for your followers.

I typically will do snapshots of upcoming posts, special announcements, screenshots of funny texts messages with athletes or clients, behind the scenes look at life or links to events, programs, or feature blog posts.

Avoid Common Instagram Mistakes

These are generally accepted as some things to avoid if you are trying to build a community and following through your Instagram account.

As a coach and athlete, my goal is to inspire, educate, and converse with those who are interested (or curious) about similar things I am. By not committing these mistakes you will be able to build out your Instagram following with real followers that are truly interested in what you have to say.

1. Poor Lighting and Audio

We all know dark pictures or videos when we see them and often tend to skip right past them on our feeds. When we come across a crystal clear, vibrant, and well-lit video or picture, we often stop and take a deeper look.

Poor lighting and audio issues can be the fastest way to have your posts die in Instagram.

When recording or taking pictures, be sure the camera is between the object being shot and a light source, such as the sunlight, overhead lighting, etc. If you take a picture facing the light source, this will leave shadows, blurriness, and bland imagery (imagery is what makes Instagram so successful).

2. Blurry Video

When recording video, it's key to have clear footage not only to increase the production value of your posts but also to entice people to stick around and watch the entire thing. We all know how to focus on the subject when taking a picture or video, but what happens when the interview changes?

iPhones have something called AV Block, which basically allows you to lock in the focus level and lighting settings so they stay constant regardless of what might happen in a dynamic video. Simply press and hold the screen (like you would to focus) for a few seconds, and you will see a yellow icon pop up. You then can slide your lighting up or down to adjust the brightness.

Have a friend record your video, or simply prop your phone up on the ground, on a bench, or whatever rigging you can come up with. I have bought stands in the past, but in the end, I find a camera propped up against a kettlebell or foam roller does just fine.

3. Not Using Hashtags

Hashtags are one of the easiest and cheapest (free) ways to increase your audience and following. If you are not using hashtags in your posts, you are critically missing out and will most likely not grow your following.

4. Not Answering Comments

With over 28,000 followers on my personal account, managing comments and responding to people can be a tough task, but it is something I have found great value in. Many people will offer motivational words or emojis, and others will ask questions seeking some guidance.

As a coach this is what you love to do, so not answering comments would just be counter-productive to your growth.

Additionally, many new followers may visit your profile page and follow you based on your responses in comments (both on your posts and other posts), so always be sure to be genuine and represent your best self.

5. Posting the Same Things

While having consistent posting schedules and content that offers some sort of uniformity to your following is a good idea, it doesn't necessarily mean you should become one dimensional (however, there are a lot of accounts that are really successful by doing just that).

Be sure to refer to your analytics and experiment with different post ideas to see what does well on your page, and simply do more of those types of posts.



1. Answer Comments and Questions

If I were to stop you on the street, say hi, and ask you a question that takes you less than a minute to answer (and let’s assume that question is 100% something you are interested in), I would HOPE that you would give me the 60 seconds of your time to enlighten me.

Your followers (well, most of them) truly care about what you have to say, so when they ask for help or comment, respond. Yes, you will certainly have your fair share of trolls, bots (automated liking and posting software) and people looking for follow backs, but distinguishing between those and genuine accounts and questions is very simple.

Bottom line, be human on your account, and generally respond to others like you would like to be responded too if you were to ask someone a question.

2. Offer Your Two Cents

Gary Vaynerchuk is a huge advocate of offering genuine, free, no strings attached advice and motivation to anyone on Instagram with the goal of gaining traction and real followers.

Simply explore hashtags you are interested in or go through the discover tab to find posts you can interact with. Simple motivational comments, technique advice, and other non-intrusive guide comments can go a long way to building up your following.

3. Monitor Instagram Analytics

Doing the review process every few weeks or monthly is a great idea, as it helps you stay active and engaged with your community so you can bring the best content forwards. With the Instagram stats tab, you can even look at your analytics instantly, making it a great idea to check out the results of a new post type or story as well.

4. Be Consistent

Consistency is the name of the game. Gaining followers and growing your brand/audience on Instagram is a long-term journey, one that takes time, energy, and effort.

If you were to gain 3-5 followers per day you would wind up gaining 1,000+ followers per year, which is a pretty good goal to shoot for starting out.

5. Use Hashtags

I cannot stress this enough! Hashtags are the currency used for Instagram explorers who are on the prowl for the next fitness coach, athlete, or influencer to follow. By using the hashtag strategy discussed above, you can increase your exposure to hundreds of thousands of people who are interested in the same kind of things you have to offer!


Make sure to follow us (@hansenathletics) and I look forward to engaging with you!


Interview With USAW LWC (IDAHO)

Click the title of this article to read the full interview!


Coach Hansen:

Helping others. I coach a wide array of clients and my Weightlifters are a small portion of them, but I genuinely like to help and have found myself to be effective when it comes to fitness and strength. I also believe being healthy and strong helps with living a happy life in general and think everyone can benefit from it. I am a movement nerd. I graduated with a degree in Exercise Science and Human Kinesiology. I LOVE how the body works together and accessing movement patterns. To keep it brief, the smallest variance or imbalance can throw off the entire movement process and find myself in a small group of coaches that look at their clients and movements the same as I do. I would love in the future to be a coach that people come to from all over to fix their movement patterns.


Click the title of this article to head over to the full interview.



When first starting the olympic lifts, it’s hard to know when you should or should not use a weightlifting belt. 

All coaches have different opinions on the matter so I thought I would share mine.

As a beginner, there needs to be a clear understanding that if one wants to become proficient in the olympc lifts, they MUST develop strength in their midline. This is a process that takes time and lots of accessory work, but keeping a belt out of the picture in the beginning stages of an athlete’s career is an easy, quick way to teach their midline how to fire on it’s own. It also allows the athlete to build confidence in their body, rather than feeling dependent on a piece of equipment. 

With that being said, we’re (fairly) reasonable people and we KNOW that there is a time and a place for the belt! The belt is a great tool and a great tactile reminder for athletes to brace HARD during a lift. The minute we go to tighten our belt, it’s as if it’s telling us “Hey! Feel this area I’m squeezing? Brace there!”.

So, our rule of thumb is: athletes are allowed to use their belt at 85% or above. 

The “85% rule” seems to offer enough volume at lighter weights to really make our midline work, but it also allows us to use the belt with the weights where we tend to need a little more support and confidence. 

In short, don’t feel dependent on your belt. You should know that you won’t actually die in a training session if you forget your belt at home. BUT, don’t feel guilty if the belt brings you a little comfort with heavier loads. 

Side note: When dealing with back injuries, belts can typically be used a little before 85% to protect the athlete from further irritating the area.