Motivation Tuesday


Good day Gang

I hope that you enjoyed your Holiday ate plenty of good (Healthy) food.  It’s Monday, time to get the ball rolling again. I want you to work on making this your best week. Put the pedal to the metal and leave no regrets. You only have 23 days before the next holiday and I want you to make the most of each day.

mjLGXmj

Single leg Training


For the last couple of weeks I have been putting myself through a little experiment. I have eliminated bilateral squatting and have gone to single leg work. More important single leg unsupported leg work. I perform Pistol squats, and other variations of other single leg work. Really working on building strength in the single leg as well as coordination.

I am a working Man Now


Hey what is up everyone I now have gotten somewhat settled in to my new job.( Thank goodness only took about 7 months). I get to work with a fantastic group of people on a daily basis. I work with a very large range of people from young freshmen in high school athletes to 72 year old women. Everyday I learn something new. I will try to write some of the things that I have learned while working the last 7 months.

1. Not many people care how much you know.
People hope that their trainer knows a lot about training and all the latest training protocols and fancy terms. What they really care about is how much you care about how them and help them achieve their goals.  If you show your clients how much you care about them they will listen to you and give you their all. If you’re unable to build a strong bond they will be less likely to give their all and commit themselves to the program. Want successful clients? show them some love and they will get results.

2. Long hours
Be prepared to work very long hours. Some days will start my morning at 5:00am and wont be done until 7:30pm. Even though the hours are long are long and the pay is “ok” I would not trade it for the world. Hopefully you get to work with some clients that help keep you motivated.

3.Text book vs. Real Life.
Real life will always trump Text book every time. You will ask a client to perform an exercise and it will not hit the target muscle group or they wake up the next day sore in a completely different spot.  Even worse is when a client will nail a movement one day and two days later you start from the ground up again. You will run into that a lot but hey that is why you’re there to make sure they are performing everything right.

4. Don’t be afraid to fire a client
If you have a client who constantly stands you up or wont follow the program and/or doesn’t treat you with any respect. You can fire a client. Don’t let yourself be a push over. You’re there to try to help someone try to reach their goals. If they are not compliant to the program and don’t get results. What happens? They begin to talk to their friends and families saying that they trained with you and they did not get any better. Now your reputation is tarnished because they did not comply to the program that you developed. They wont say that to their friends though. If you start seeing signs of a non compliant client don’t be afraid to let them go.( unless you are hurting for the money.)

These are only a few lessons that I have learned over the last couple of months as I keep learning and getting more experiences I will continue to post here. Have a good one.

Reflection time


Some days when I do get a chance to sit and rest for a little bit I get to reflect on my life. I ask myself am I doing the best that I can? Am I sticking to my core principles? If I am not staying with my core principles what can I do to get myself back on track? These are some questions that you may have to ask yourself once and a while to help keep yourself in line.

Quotes from Dan John


If you don’t know who Dan John is I highly recommend that you pick up his books and start reading.  Here are some of his Quotes

1. “It depends.” – On anything and everything.

2. “If you want to be healthier, floss” – On health vs fitness

3. “The best CORRECTIVES are REGRESSIONS.” – On corrective exercise

4. “Fat loss is about finding ways to make exercise INEFFICIENT.” – On fat loss

5. “Mastery of the basic human movements trumps EVERYTHING else.”

6. “Eat like an adult.”

7. “Everything you are NOT doing, DO!” – On the world’s fastest personalized exercise program.

8. “If you just add in farmers walks and goblet squats, any program gets better universally.”

9. “I don’t care HOW it works, IF it works.” – On exercise/strength training

10. “Strength what is weak, stretch what is tight.” – On NOT overcomplicating things

11. “Standards and gaps must be CONSTANTLY assessed…in a REASONABLE approach.”

12. “Eat more protein, eat more fiber, drinks more water, take fish oil, and wear your seatbelt.”

13. “Be REASONABLE, folks!” – Advocating a REASONABLE diet and exercise program over a TOUGH diet and exercise program.

14. “Keep the GOAL the GOAL.”

15. “Everything works. Just pick SOMETHING and STICK to it!

BONUS: “I thought I could cure a necrotic hip by myself, because, well, do you know who I am?” – On curing his necrotic hip by himself and not succeeding

BONUS 2: All that other horseshit you see online, the INVENTOR takes offense to!” – On learning the goblet squat

When its gone


I read a quote the other day that got me thinking ” People don’t start worrying about their Health until they lose it” Those words for some reason speak volumes to me.  It goes along those same quote you don’t realize how important something is until its gone.  I can say that I have been just like everyone else in this world. All my friends see me as the health nut. I eat healthy I work out everyday I try to do things that will help make me healthier, or keep my body going smoothly. Before I was known as the health nut that I am today I was just like everyone else. Granted I played basketball and kept myself very active with a lot of sports and activities but I never was into the whole health kick until Things begin to change. 

I was in my junior year in  college and I was doing OK school wasn’t really a stellar student just did enough to get by with my classes I would study the material and do the minimum to pass the test. My main concentration was on basketball. That summer I had played on the Panama National Team and had played in some games and contributed a little bit to the team. When I got back to school I thought I was top dog and that I was going to have a breakout season. I was in the best shape of my college career and everything was looking good. Then 2 game into the season I strained my groin during warms ups. That ended up putting me out of action for a couple of games. Then I came back and played a game against Richmond did sub par  probably because I was out of shape.  Then the week after I landed on a teammates foot and messed up my knee. Of course being the hard-headed knuckle head that I am I did not tell anyone. So I continued to play on a hurt knee. By the time game comes around My knee is swollen and the pain is unbearable.  Come to find out I had torn my meniscus. The training staff asked me to stay off it for about two to three weeks which I did. On the reassessment it had not gotten any better.  So I had surgery scheduled to help remove the damaged cartilage.  Just like that my season was over. My dream breakout season gone.  So started back at square one with rehab and getting back so that I could play without pain.  I will fast forward a bit and say that was the most depressing time of my life.  You go from being top dog to bottom rung in a couple of months.  Anyway well Senior year comes and I thought that it would be my redemption year. The last senior push well long story short I ended up  dislocating my shoulder and hairline fracture in my foot. I had already used my red shirt year with the meniscus tear so basically it was another wasted year. For someone who never had problems before in their life(other than asthma) I was wondering why I was constantly getting hurt. Well I graduated from William and Mary and decided to transfer to Augusta State University. I had one more year of eligibility and decided to play my final year there and get started on my Graduate studies.

Now I was in a new environment with new coaches, new teammates. I was enjoying myself my coach when I first got there looked at me and was like I need you to lose at least twenty pounds. Of course I looked at him crazy he said that I was too heavy to play ball and that I needed to lose weight. He sent me to Dr. Wish the head of the Kinesiology department and Registered Dietitian. She gave me a meal plan that I needed to follow and that I needed to start taking care of my body more.  At first I was bummed out but, these were the rules that were set in at this place. I ended up losing the weight and a little more(2lbs more) I felt great nothing hurt no knees, ankles, shoulders, or hips. I started eating a lot more fruits and vegetables I started to become a lot more health conscious.  I had the best season of my college career. I was voted First team all conference. My team did very well broke school records for most wins in a single season. My life had turned around dramatically.  When I started to eat and take care of my body I felt better, I performed better. It was one less stress that I had to worry about. For two years I was so worried about whether my body was going to hold that day or not. Now it was gone. Now I have finished my masters and I have chosen to help people regain their health.  I had to suffer for more than two years to realize that if you take care of yourself good things will happen. If you wait until something traumatic happens then it is already too late.   People don’t develop diabetes or hypertension over night. It is a process that has been building up for a long time then eventually it reaches a breaking point.

If you can make changes in your life to will make you healthier why hesitate.  There is a lot of information on the internet about proper nutrition( and bad nutrition) and if

Tough Mudder 2012
ToughMudder 2012

you can’t distinguish between the good and bad go see someone who knows. Talk ask questions. Get some exercise regularly. Make smart choices in life you only have one body and you it should be in your best interest to keep it running properly.  A lot of people take their health for granted and end up biting the bullet later in life.

Words of Wisdom


Passion is learning to push beyond all of this in the pursuit of your dreams and goals. Your goals are going to cost you in every nuance of the word: physically, emotionally, financially and all the rest of the ‘allies you can find
– Dan John

No work Thursday


Well I didn’t get the chance the get a work out in on Thursday. Life plans got in the way but that is fine I will use it as an impromptu day of rest. Rest is very important some days you will have to relax and allow the body to heal.

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Tuesday “Feeling good” Workout


Feeling pretty good as I walked into the gym today. There was a lot more people than usual. but it is getting ready to be that time of the year again with people and their new years resolution. There is a like a large influx of people that come with the New years resolution to get in better shape and lose the excess baggage. If that is your new years resolution then pursue it wholeheartedly. But usually that drive last maybe a month and a lot of people lose motivation and stop coming to the gym. One thing I have learned is that it takes a lot of effort to make changes to your body and you shouldn’t be discouraged if it doesn’t happen immediately. Just stick with the program and everything will be fine.  Now my workout was mostly just aerobic work seeing as my Tuesday and Thursdays are my light workout days.  Just some aerobic work and stretching to make sure everything is loose and  limber nothing too difficult. Still trying to get used to the new speed increase may take me  the rest of this week. I’ve also lost 5 more lbs this week so the workout and changes in my diet are working

Aerobic work  
Treadmill running                                                                50 mins
Work pace 10.5 mph(1 min)
Rest pace   3.6 mph (1 min)

Stretching and Mobility                                                   2o mins