Our Greatest Fear

As athletes, and for that matter as humans, fear is something that we must deal with constantly. Typically, inspiring fear in the hearts of others is a whole lot more fun than dealing with our own demons and insecurities. It seems to be that there is plenty to be afraid of in the world, whether it is a fear of heights, spiders, snakes, public speaking, injury, or failure. I believe that there is one fear that comes in ahead of all of these and that is the fear of succeeding. Sounds silly right? If you take the time to to consider it there is probably little to laugh at. I am going to take the liberty of assuming that all of us have the desire to succeed in what we do. Why then do we find ourselves complacent in pursuing the achievement of our goals? Why so often do we find a way to sabotage ourselves as we reach the cusp of our aim? Fear. If we do well, we can not return to our status quo and feel fulfilled because we then know that we can do better than our status quo. We will have exposed ourselves to ourselves and to others as being amazing. The truth is that it is hard for most of us to believe that we are phenomenal; that we can excel beyond our wildest imagination. This is far too big for us to contemplate so it scares us. In sports, it is similar to the curse of the number 1 seed. If you are out front, everyone will no doubt be gunning for you and attempting to knock you off the pinnacle. This pressure is a little more intense than the idea of pursuing success seems to warrant. Most people at this point begin rationalizing, talking themselves into the belief that they are happier where they are and have no need to go any further. Though I have done this more often than I would care to admit, I say giving into this fear is bullshit! Just like everything else, all we need is genuine belief backed by
effort to break through our perceived complacency. Maybe I'm simply mad but the idea of having fears in my life that have not been overcome is problematic. If you share my belief, I encourage you to bite off more than you think you can chew and then rise to the occasion. Fearing success is a nasty one but it can be overcome as is evidenced by many who have, specifically the founders of crazy games like roller derby and the women that play it. Think this over and thank the people who made skating possible for you as you jam out 60 min of moderate to intense cardio!!! I'm just saying.

Enjoy!

J

Basics

Today is going to be pretty simple and straight forward. We will only have four exercises and 20 min of cardio so enjoy!

5min warm up
Stretch
3x 20 push ups
3x 20 lunges (each leg)
3x 20 overhead presses
3x 20 bent rows
20 min. Cardio
Stretch

Enjoy!

J

Not In The Mood

We all have days where the last thing in the world we want to do is go to practice, or even worse, the gym. Today I don't want to be here and I practically live in the gym. Working out doesn't sound appealing and I'm sure that this thought will resonate with many of you today as well. What should we do in this situation? Here is the solution I am going with: I am going to add some weight to each of my sets, do exercises I hate a little more than the rest at a higher intensity than typical, and crank out some music that I can get lost in for a while with hopes of forgetting how much I don't want to do this today. When it's over, we will all feel better. Hope your day I going a little smoother!

J

5 min warm up
Stretch
4-2-1 tempo
3x 12 push ups
3x 12 squat to over head press
3x 50 meters of lunges
3x 12 inverted rows

no tempo
2x 50 meters skipping for distance
2x 50 meters skipping for height
2x 20 squat jumps
4x 30 sec plank
2x 25 crunches of your choosing
5 min cool down
Stretch

Here is the playlist I am going with:

Bad Day- R.E.M.
Cinnamon & Lipstick- FM Static
Thanks For The Misery- Reggie and the Full Effect
Wagon Wheel- Old Crow Medicine Show
Lover- Sonia Dada
Promises- Face to Face
Killing Me- Graham Colton Band
You Are A Tourist- Deathcab For Cutie
Not In Love- Crystal Castles
Epic- Faith No More
Bulls On Parade- Rage Against The Machine
Bitte Ein Kuss- Jonah's Onelinedrawing
Simple Math- Manchester Orchestra
Dixieland Delight- Alabama
Like A Prayer- Madonna
These Things- She Wants Revenge

So Here's The Deal

This past weekend was something else. First off, Nashville was an incredibly hospitable host for the KC girls. Thank you Music City! Yesterday was back to work with some strength training and today is cardio, but for anyone who is recovering from some sort of injury, take the day off. I am talking about a legitimate pull/sprain/worse, not just some sore muscles. It struck me this weekend that not only are roller girls athletes, they are real people as well. This sounds funny to say but in my whole career as an athlete I never felt like, or was treated like, a real person. Most athletes who are playing at the very top of their sport don't have to. Roller derby is not the same at all. The women whom I was with were athletes, good ones at that, but they were also women who have jobs and lives and responsibilities to families who count on them. There were no agents, no security guards, no extreme preferential treatment, or entourages to deal with. These were just real people who happen to excel in more than one area of their life competing against each other. I loved seeing my girls get stopped on the street or recognized at a restaurant(hard to miss everyone who is dressed the same. I'm just saying) and asked for a picture or congratulated on playing a great game(which they all did). These are the types of athletes that I would love to see more of rather than a bunch of bitchy prima donnas like myself and the people I played with. Ladies, I had an absolute blast and I am very proud of you!

Have a great day!

J

P.S. If you are not injured 45 min of cardio at a moderate, consistent speed is the plan for today!

Gotta Love It!

5 min warm up
Stretch
4-2-1 tempo
2x 20 stab. ball chest presses
2x 20 inverted rows
2x 20 overhead press
2x 20 single leg squats

2-0-2 tempo
3x 12 straight arm twists
3x 12 speed skaters

1-0-1 tempo
2x 20 tricep push ups
2x 25 meters lunges
5 min cool down
Stretch

Long weekend with the derby girls and a new appreciation for what it means to be one. Right now, I am wrecked and have to go to work but we will discuss some of the finer points tomorrow! Have a great day!

J

Active Rest

Today is a day of rest,active rest to be exact. That means that I am asking you to do something that involves moving around and being active, but not something that is specifically designed as a workout. Yesterday was the perfect active rest day here in KC. The air was thick, like a good hug that lasts almost a little too long. Rainy and overcast, it was the kind of day that can trick you into staying in bed if you let it. I say trick you because it is on days like this, where the air is so thick it can't hold the water back anymore, that things take on a little different light. I was walking through the city with a friend of mine, drinking coffee, wrapped up in a sweater. My friend said "This is Seattle weather". He's from there so I'm going to have to take his word for it as I have never been. The city here sits on top of a hill and there is hardly a flat street downtown. For a few hours we just walked, took in the day and discussed life. That is just one example of active rest. I've got to say I am also excited to be catching some derby bout's in Nashville this weekend. Good luck to all teams playing!

Enjoy!

J

K?

5 min warm up
Stretch
4x 100 meter sprints
4x 400 meters @ 120 sec. pace
30 min moderate cardio movement
2x 25 single leg bridges
2x 25 neg crunches
5 min cool down
Stretch

We are fully into the down hill of the week and I for one am ready to put this one on the books. It has both flown by and dragged on simultaneously, which is one of the ironies of time I guess. As this week draws to a close, we are going to lighten up just a little and allow the body a little room to recover. Remember: Ice to reduce pain from swelling (i.e. injury type pain), heat to revive muscles and alleviate soreness. Hydrate and make sure that there are good dietary sources of potassium in your system. I say dietary because potassium as a supplement is not really something that you want to mess with. Potassium is a mineral that your body needs to keep functioning properly. A lack of this mineral may contribute to muscles cramping or being sore. Too much or too little can have much more drastic affects on the body (potassium is administered in large doses to carry out executions, not such a good thing if you intend to continue living). This is nothing to be concerned with if you are eating food that has potassium in it such as broccoli, brussell sprouts, swiss chard, kale, papaya, or of course bananas. Today, work hard, eat well, and suck the marrow out of life. Why not?

Enjoy!

J

Almost There

5 min warm up
Stretch
4-2-1 tempo
2x 20 push ups
2x 20 inverted rows
2x 20 overhead press
2x 20 single leg squats
2x 20 step ups

2-0-2 tempo
3x 12 straight arm twists
3x 12 wood chops
2x 25 neg. crunches
2x 25 frog kicks
5 min cool down
Stretch

This will be the last highly difficult resistance day for the week. Cardio will be relatively intense tomorrow but now is not the time to hold back or save up anything. All-out is what we are shooting for today and we will stop at nothing less than success! Crazy to think that this week, and for that matter a quarter of this year is already behind us. Time flies when your having fun. It flies when your not too so if the results are going to be the same, you might as well enjoy! I'm just saying.

Have a great day!!!

J

A Sweet Science

5 min warm up
Stretch
4x 150 jump ropes
4x 25 meter sprints
4x 100 meter sprints
25 min strenuous cardiovascular movement
4x 60 sec. planks
5 min cool down
Stretch

Today's work out is designed with something other than just running in mind. I was thinking more cycling, swimming, climbing, or my personal favorite. boxing. Before you jump to the conclusion that I am only a savage encouraging the quenching of our own blood thirst(which I am a little), consider what boxing has to offer. I promise that this is the most intense cardio workout you will have tried in quite some time, not to mention an incredible stress reliever should you feel the need to hit something. Beyond these reasons though, my appreciation for this sport is far more romantic. They call boxing a sweet science because there is as much art involved as technique. Boxers, good ones, move about with grace, light on their feet, as though they are partaking in some brutal ballet. This is not unlike roller derby in many ways. Take for instance two opponents that are relatively evenly matched trading blows, circling, timing each others movements, studying each others style. and constantly, if only subtly, trying to force their own will upon the other. This is a close sport, a personal sport. This is a sport where your opponent can be face to face with the crazy that you offer in your glare, where you are held by a code of rules as to what is considered fair fighting and what is not. This is a sport where, like fencing or knife fighting, honor and pride, giving your best for your comrades in arms, and handling things very directly is at it's finest. There is no sniping, no low blows, no hitting from behind. Boxing is very similar in all these ways to life on the track. If you want to get to know someone fast, skate with them. If you want to know them faster, fight with them. Give it a try and let me know what you think.

Have a great day!!!

J

Travel

Weeks involving a lot of traveling have different pitfalls for an athlete. Generally speaking, an athlete will always do better inside of a routine, a structure that they are familiar with and prepared to react to. Travel, even in the best scenarios, is almost never routine. Something will be amiss, leaving us a little out of step with our normal cadence. Even for those of us who travel really well, keeping a calm, laid back attitude no matter what a TSA agent throws at us or how many people we have to speak to in order to find our luggage, hotel, gas station, arena, or place to eat it can be difficult on the road. Here are a few things I have found that help keep everything sharp and allow out of town to go smooth. 1. Get as much time as you can to get used to your surroundings. This will help a lot. If you can get access to the venue, check it out. If you can meet some fans from the opposing teams place of origin, smile and be friendly. Winning over a crowd to your favor is not as difficult as it may seem (unless your just an asshole) and it can pay big dividends for you. 2. Take care of your body. On the road your body will tend to fatigue quicker, your immune system will be exposed to a variety of different potential threats, and rest and recovery can take quite a bit longer. Get good sleep, stay hydrated, and make sure you sweat a few times before you are actually playing. this will help your body acclimate. 3. Have fun after you play. Dietary experimentation can be a problem before a game if your system is a little delicate or the cuisine rougher than the rest. Take it easy on the experimenting with different or exotic food and drinks before you have to play. Afterward, tear it up! With that out of the way, let's start the week off on a good note!

5 min warm up
Stretch
4-2-1 tempo
2x 20 push ups
2x 20 inverted rows
2x 20 overhead press
2x 20 single leg squats
2x 20 step ups

2-0-2 tempo
3x 12 straight arm twists
3x 12 wood chops

1-0-1 tempo
2x 25 squat jumps
2x 25 straight leg crunches
2x 25 frog kicks
5 min cool down
Stretch

Move

Today is another light day. Cardio is the name of the game and we are good at it. Take the time to recharge as much as you can because the first few days of the coming week are going to be nasty. Try some stairs today, both fast and slow, maybe more than one step at a time. Heart rate is guaranteed to get through the roof this way and quickly!

Enjoy!

J

Relief

5 min warm up
Stretch
3x 20 push ups
3x 25 meter lunges
3x 20 overhead presses
3x 20 back flys
4x 30 sec. planks
2x 25 jackknifes
2x 25 neg crunches
5 min cool down
Stretch

Today is a light day. Take a breathe, enjoy the weekend, and have a great day!!!

J

The Facts, Again!

5 min warm up
Stretch
20 min. Interval training (2min. Intense cardio, 3 min. Moderate)
4x 10 floor bridges
4x 30 sec. Plank
5 min. cool down
Stretch

I was grabbing some lunch yesterday, amazing fish tacos for the record, and ended up striking up a conversation with the guy sitting next to me. He was on his way back to work after just finishing his meal and couldn't help but mention how good the food had been. I agreed and smiled politely. He continued on, telling me that this was the kind of meal you needed to eat if you were looking to lose weight. I was intrigued so I asked what he meant. He informed me that He has recently lost thirty pounds and he did it by changing his diet and working out. "It sounds weird but that actually works" he told me. I choked back a smile and decided not to reveal that I was a fitness professional for the sake of hearing what he would say next unprompted. "I used to buy two bags of chips a week and drink a two liter of soda each day. Now, I have cut back to one bag of chips a month and a can of soda a week. The funny part is I enjoy them a lot more when I have them and I feel and look better the rest of the time" he told me. At this point I am trying not to laugh at the fact that this man is amazed by biology working as it is supposed to. I am more excited for his success than his lackadaisical understanding of how his body works. To put a point on it, the simple facts here are that if you use more than you take in, you lose. It really is that simple. If you feel that you are doing this and still cannot seem to manage your weight one of two things is going on. You are either lying to yourself and eating more than you realize and moving less than you realize or you need to see a doctor because your body is not functioning based on it's biology. Another thing that I hear all of the time from my girls is that they are gaining weight when they begin skating. Most of them attribute this to the building of muscle in their legs and muscle weighing more than fat. While this can be true and muscle certainly does weigh more than fat, they typically ignore that they are eating more than they were before they were active. It is easy to feel like you can eat anything you want, believing that you will skate it off later. this is only true to a point. We, especially as Americans, still tend to overeat and that is the explanation for the weight gain. Trust me, your body will work better if you eat less rather than more. It's called thermodynamics and it works!

Enjoy!

J

Memory Lane

5 min warm up
Stretch
4-2-1 tempo
2x 20 stab. ball single arm chest presses
2x 20 inverted rows
2x 20 overhead press
2x 20 single leg straight leg deadlift

1-0-1 tempo
3x 12 tricep push ups
3x 15 negative crunhes to hip ups

no tempo
2x 20 single leg tuck jumps
2x 25 meters lunges
2x 25 meters skipping for distance
2x 25 meters karaoke steps
5 min cool down
Stretch

This work out will kick your ass for certain. Some of the exercises are a little new and there will be explanations coming shortly but, for the most part, they are just combination's of what we have been building up to this point. This week has been kind of some weird de javu in a lot of ways, kind of a way of reliving things that I have forgotten. Last night I was training a client and ended up knocking a soccer ball around with him, giving him a few pointers on form and style. Nothing is really that strange about kicking a ball I guess but fir me it was. I retired from the sport that I loved very much and owed so much to. It has been years since I just went out and had a half-way serious kick with the boys, drinking in the fresh grass, the feel of the ball as you connect solidly and drill it home, or the exhilaration of colliding your skull with that of someone else just to prove the point that you are not giving away possession without first drawing blood at the price of their pain. If I loved it so much why retire? Why hang up the cleats and move on, forgetting it for so long? The answer was simple. Honor. I could not bring myself to dishonor a sport by giving less than my best and my best has past in this area. Last night, standing with this kid who is still trying to figure out his feet, was fun because there were no rules, no scores, no expectations. if there were I would not have participated. I would imagine that this is what many of you experience with roller derby. Some of you will no doubt walk away at some point realizing that you loved a sport, a community really, and now your role has changed in that love. The only thing that I can encourage you to do is to first reach your potential, or at least do your damnedest to try, before you skate your last lap. It makes the rest a whole lot easier and makes the occasional trip down an old memories path one worth traveling.

Enjoy!

J

At A Loss

5 min warm up
Stretch
4x 400 meters @ 120 sec. pace
30 min moderate cardio movement
2x 25 jackknifes
2x 25 single leg bridges
2x 25 neg crunches
5 min cool down
Stretch

This whole week has me more than a little spun. Quite frankly, I have no words which is a little outside of my norm. Get outside and enjoy. Maybe we can find something under the cadence of our own feet and their running rhythm.

Enjoy!

J

Complicated

5 min warm up
Stretch
4-2-1 tempo
2x 20 stab. ball chest presses
2x 20 inverted rows
2x 20 overhead press
2x 20 single leg squats

2-0-2 tempo
3x 12 straight arm twists
3x 12 speed skaters

1-0-1 tempo
2x 20 tricep push ups
2x 25 meters lunges
5 min cool down
Stretch

This morning I have nothing on my mind that is related to roller derby or working out. So to hell with the premise and here we go. Life is complicated. I believe that most of us understand this yet so often we look at things as though they can be reduced to an equation. Take for instance Einstein's quote about insanity; "doing the same thing over and over and expecting different results". Far be it from me to go toe to toe with Einstein but I think that when it comes to people, this summation is incomplete. The problem is that we are never in the exact same situation twice. Time passes and with it we change. So this is where my mind is swimming this morning, a little closer to the deep end than my regular counting of reps. One of the problems that I tend to fall into is viewing things in a very black and white way. It's not a bad thing if I'm deciding between Mexican food or sushi, but with people it is to narrow a view. The truth that there is an entire spectrum of color between black and white, certainly much more than gray, easily escapes me. Last night I waged a full on battle in my own head over whether or not to text someone, a person with which the situation is more than a little colorful and complicated to say the least. My initial thought was simple, yes or no. It ended up a little more Shakespearean, kind of a "to send or not to send" sort of a deal. In the end I opted for the latter and have been attempting to keep my thoughts at bay ever since. In a different time I wouldn't have thought about this at all, having sent many a similar text. Now is a little different though. People are involved and there is risk. The situation is no longer the exact same, no longer ensuring the same outcome. My only point is that I can't find one, and for that matter can't believe that I am bitching about something as ridiculous as a text message which I hate communicating with anyway. Fuck it. I'm sending this shit anyway. I told you it was complicated.

Have a great day!

J

Bicycle, Bicycle

Today is a cardio day and I am tired of running. It's a little early for swimming, so that leaves us with rowing, dancing, skipping, or cycling. I am going for cycling myself but feel free to pick whatever you'd like and do it for about 60 min. at a moderate to high intensity(70%).

Enjoy!

J

The Wrong Side Of Morining

5 min warm up
Stretch
4-2-1 tempo
2x 20 stab. ball chest presses
2x 20 bent over back flys
2x 20 front raises
2x 20 meters lunges

2-0-2 tempo
3x 12 wood chops
3x 12 speed skaters
3x 12 bicep curls

1-0-1 tempo
4x 30 tricep dips
2x 25 meters karaoke steps
5 min cool down
Stretch

Another day has passed and I going to see the sunrise through eyes that have not yet slept. It's not such a bad thing, I actually like seeing daybreak but I am not much of a morning person. Let me say coffee is not the best thing in the world for you, the caffeine it contains is a stimulant and in large doses can be problematic. This will not stop me from several cups to keep going and I am not discouraging anyone else from drinking up as well. Whatever your preference I hope that everyone has a good day and breaks a good sweat with the workout.

Enjoy!

J

Smile

Today is all about getting out and moving around. Weather aside, I suggest being outside and doing something you enjoy, whether that is bike riding, break dancing, running, swimming, surfing (not in the no coast region), or just walking in the park. Get your heart rate up and keep it there for about an hour and I promise you will be happier when your done. By the way, happy is good. I am a big fan of smiles specifically. My favorites are the crooked ones, the type of smile that leaves you wondering what is actually going on in someones head. Here is the funny thing about smiles; they are an appropriate reaction to any situation. Just found out how amazing you are? Smile. Just found out your dog died? Smile and remember it fondly. Just found out that the person you just met is as awesome as you are? Smile big! Some crazy broad is gunning for you from across the track? Smile as though you are saying "Fucking Bring It!". Whatever the situation find something to smile about and I will guarantee life will go better than you could even expect.

Cheers

J

Danger

5 min warm up
Stretch
4-2-1 tempo
2x 20 stab. ball chest presses
2x 20 bent over back flys
2x 20 front raises
2x 20 meters lunges

2-0-2 tempo
3x 12 wood chops
3x 12 single leg squats

1-0-1 tempo
4x 30 tricep dips
4x 10 speed skaters
2x 25 meters karaoke steps
5 min cool down
Stretch

I am officially sick of watching any sort of news whatsoever. Whether the topic is; be it politics, disaster, destruction(both synonyms for politics) or any other fear driving half truth from any color of the spectrum, I have had enough. It struck me yesterday that watching any of this blathering is actually lowering my natural intelligence. In the news, a reporter was carrying on about the airplane that broke in the middle of a flight the other day. He kept asking "Do we need more regulations?" and "Is it safe to fly?". These questions, I personally feel, are both arrogant and ignorant. First off, any attempt to break the hold that gravity has on us as humans comes with it's risks. Doing this 36,000 feet in the air has greater risks than 36 inches, but what of value doesn't take risk? The other thing that bothers me is the idea that if we simply restrict or regulate something, we can control it and thereby take the danger out . Again I believe this thought to be crazy. Danger exists in flight, on the track skating, in the shower, and as we sleep (if you roll over and fall out). Facing it makes life worth living and exhilarating. Avoiding it makes people paranoid and allows for even more fear to take over. One of my favorite memories with the girls was a flat tire. in the middle of the night, on a dark highway in the middle of nowhere. I was concerned about how to get these women home safely with no effective spare. They, on the other hand, were only concerned with watching for oncoming cars so they could stop turning cartwheels in the middle of the highway long enough not to get hit by oncoming traffic. After a few minutes I resigned to their way of thinking and trust me it was way more fun. So I say fuck it. Throw a little caution to the wind and do something dangerous. It's easy to find if you look a little.

Enjoy!

J

No Turning Back

5 min warm up
Stretch
4x 400 meters @ 120 sec. pace
30 min moderate cardio movement
2x 25 jackknifes
2x 25 single leg bridges
5 min cool down
Stretch

So yesterday I was thinking about a lot of different things but specifically what it is that separates good from great. I am talking a little philosophically today so if your not interested in the thoughts of a man who lives in athletic shorts and encourages people to repeatedly lift heavy objects only to place them right back where they started, I will understand if you don't continue reading. Most people, I believe would say that they live a reasonably good life. Most people are probably rather content in their niches that they have carved out for themselves. Then there are the rest of us. We are the people for whom good is not good enough. We seek extraordinary. if you are happy with where your at, let me encourage you to stay happy. I am not suggesting that we should all create unreasonable expectations for ourselves or more drama just to fill the mundane times. I am suggesting that there is a separation between being good at something and being great. I believe to be great at something you have to step a little farther out than that which is comfortable for you. Let me put it this way. To achieve greatness you must overcome obstacles, many of which are dangerous. Without the obstacles there is no need for courage, persistence, or perseverance. Without difficulty there is no need for resolution. Yesterday I had two clients, both similar in age and ability, both recovering from injuries over the past year. These were two very different people however. One has progressed incredibly well, better than he should have, even though he was a little slow to start. The other saw nearly instant success, has gotten comfortable and out of good habits, and has chosen to settle in right where he is at. The first is always up for a challenge and will attempt anything I can throw at him. The second is full of excuses and will tell me that he won't do many of the exercises that I ask of him because they make him feel uncomfortable. My point with all of this is that in order to get the most out of any area of life you cannot afford to turn back and stay where you are comfortable. It is more necessary to be challenged after you are seeing success than it was before. I believe this concept applies to teams, individuals, relationships, careers, and certainly your physical body. I strongly recommend that you decide what you want and go get it. If this is not your plan than please do not get a personal trainer. I only say that because the most frustrating part of my job is seeing what someone can be, the life they could lead and the body they could lead it in, and finding out that they simply don't want it enough to actually pursue it, damning the consequences. It is hard to want something for someone more than they want it for themselves and quite frankly exhausting. That and I really hate being told no. I'm just saying!

Enjoy!

J

Everybody Hurts

5 min warm up
Stretch
4-2-1 tempo
2x 20 wide grip push-ups
2x 20 inverted rows
2x 20 lateral raises
2x 20 skier squats

2-0-2 tempo
3x 12 straight arm twists
3x 12 single leg squats

1-0-1 tempo
4x 30 tricep dips
4x 10 speed skaters

5 min cool down
Stretch

Still hurting from the weekend? That sucks. Go to work anyway. I am not a doctor and this is not medical advise, but if you're able to stand you shouldn't skip your workout. This is my approach, period. Not to start a pissing match but this morning I have a headache that feels like a knife is being jammed through my skull and three broken toes that are screaming with every step. Workout felt great and I don't have to feel any guilt in cutting corners for the rest of the day. That's the thing about pain. You will go through it no matter what you do. The only choice you have to make is whether it will be the pain of discipline or the pain of regret. I hate the latter so I deal with the former. It's up to you.

Enjoy!

J

P.S. Sorry to be a little cliche but some things are just true

A Dish Best Served Cold

5 min warm up
Stretch
4x 400 meters @ 120 sec. pace
4x 200 meters @ 40 sec. pace
2 mile light jog
4x 60 sec. planks
2x 25 neg. crunches
5 min cool down
Stretch

Rest between sprints should be 2 min. or less. If that is not possible, do your best and it will get better next time.

It has been my experience as a personal trainer that many people initially begin taking their fitness seriously as some form of revenge. What I mean is that for the average person knowing that working out will improve your health and quality of life isn't enough. Looking better to make an ex jealous after a break up or losing twenty pounds after being passed over for a promotion is almost always more than enough motivation though. Almost without fail my clients come to me in the middle of some serious life changes, many times having to overcome a rather blatant slap in the face causing them to look at their physical appearance in a search for reason. For the most part, I get it. A little black dress that fits like a glove can be a well placed knife in the back of a former lover, provided the wearer of said dress knows how to own it. On a personal level, I must admit that I still have a few grudges as well. One of these long seated sources of my vengeance was the presidential fitness test that we all completed in school. For me this was more like a day of humiliation than anything else. Push-ups weren't so bad but climbing a rope to the ceiling of the gym or completing a pull-up was a different story. To this day I incorporate pull-ups into almost everyone of my back workouts just to prove a point to god only knows who, but upon completing them I feel better. In the movie "Almost Heroes", one of the characters loses his leg when he is attacked by a bear and instantly exclaims "we should send out a hunting party and kill it". Mathew Perry's character, not wanting to fight a bear, suggests that the ravages of old age are far worse than anything that a hunting party can inflict. "Revenge is sweet sir" is the wounded mans reply and he is correct. Sometimes revenge is sweet. It is also problematic. The problem lies in the fact that after tons of effort we are seldom truly satisfied destroying someone else's day in order to feel better ourselves. This can be equated to the idea of killing a ghost. It's tough to do when it's already dead.When it comes to fitness and executing revenge, most of my clients find themselves struggling even more than before they began because they began with someone else's reasons and not their own. I recommend taking the offenses that you have been wronged with and using them to your advantage, but for your own benefit rather than someone else's pain. It has been my experience that this will ensure lasting success and a more steady stream of motivation as well without the nagging guilt or hate that comes with revenge. If you still want revenge after this, all I can say is that it is a dish best served cold!

Enjoy

J

Another Brick In The Wall

I almost feel bad even writing this workout. Almost.

5 min warm up
Stretch
4-2-1 tempo
2x 20 wide grip push-ups
2x 20 inverted rows
2x 20 lateral raises
2x 20 skier squats

2-0-2 tempo
3x 12 straight arm twists
3x 12 single leg floor bridge
3x 12 single leg squats
3x 12 frog kicks

1-0-1 tempo
10 burpee push ups
4x 60 sec mountain climbers
4x 30 tricep dips
4x 10 speed skaters

5 min cool down
Stretch

Rest is non existent ( 15 sec. or less if possible) and a sweat towel will be necessary.

So yesterday I was with a buddy of mine who I haven't seen in awhile. This guy is obsessed with Pink Floyd and I have to say I don't get it. I appreciate that this is both well composed and influential music but it just doesn't resonate with me at all. Not the way that it does with him. I feel the same way when I am around my roller girls. I appreciate the game very much, it's athleticism, it's idiosyncrasies, and most of all the women that play it. I don't love this the way that these players do though. Frankly I don't think it's possible for someone outside of the track to love it the same way. I attribute this mostly to the fact that I don't get to hit anyone or skate really fast, and since men's derby is bull shit, I am just going to have to deal. Maybe that's why there is hockey. I digress.

My point here is that whether it is Pink Floyd or Roller Derby, I envy the passion, understanding, and connection that these people have.On the other hand, I do know and love sweat equity, optimum human performance, and the word proprioception if that counts for anything. That and after today's workout, the meaning of pain.

Have a good week!

J

The Day After

At this point, everyone should be feeling like shit after giving all you had on the track last night and being hung over from the after party. Here are some the best ways to deal with this that I have found. First off, MOVE. You are more than likely sore and have an aching head. The last thing you feel like doing is moving around at any speed above a snails pace. Do it anyway! Increased blood flow will help your body feel better as fast as possible and the best way to increase blood flow is to move. Minimum 20 min of cardio today! Secondly, if you are just dealing with sore muscles I recommend heat, preferably a hot epsom salt bath. I can't explain why epsom salts work, only that they do.If your dealing with any sort of injury, bump, or acute soreness (localized to only a small area), use ice to bring the sewlling down and liven the muscles up a bit before you apply heat. Ibuprofen is better than Tylenol as the latter is very hard on you kidneys. Re-hydrating will also help you feel a lot better. Gatorade isn't bad, but use it sparingly due to its sugar level and calorie count. Last night I was introduced to coconut water, something that in the limited research I have done seems to be a great source of potassium and relatively low in calories. Might be worth a try. other than that make sure you relax as much as you can because tomorrow comes soon and we will be back to work! congratulations to last nights winners and consolations to the losers. Some of the best games I have seen played by some of my favorite players for sure!

Happy Healing!

J

Ready To Play

Day of the game and it's time to get ready. Start with a decent breakfast, 30 minutes of cardio (keep it light, but get your heart rate up a little), and make sure that you have everything you need before you head to the track. This is the point where things get a little weird for most of us. What I mean by this is that we all have our own routines that we like to go through before competing, our own superstitions or idiosyncrasies. I am not much for superstition myself but I remember playing with some people who definitely did. I prefer a much more laid back approach. I like to arrive early, about an hour or so. After a few quick greetings, I like to have music going and I don't want to talk to anyone. A nice light warm up just to get a feel for the conditions and surroundings, not quite enough to break a sweat. Back to the locker room to get dressed and mentally focused. A little joking around and then a shift into prep mode. Nothing is better for this than a good locker room speech, the kind that makes you want to knock the whole arena to the ground just to watch it fall ( and to know it was your doing because you are the baddest motherfuckers in the world!!!) After that, the roar of the crowd will fade and you should only smell the blood of the other team in the water already. Now all you have to do is go and get them!!! Good Luck!

P.S. This is my play list recommendation for a good pre-game pump up

Glosoli- Sigur Ros
Tha Crossroads- Bone Thugs n Harmony
Young Blood- Naked and Famous
Ditty- Paperboy
Transatlanticism- Death Cab For Cutie
The City Is Mine- Jay-Z
What's Left Of The Flag- Flogging Molly
Till I Collapse- Eminem Feat. Nate Dogg
Welcome To The Jungle- Guns N Roses
Epic- Faith No More
Disconnected- Face to Face
Okay, I Believe You But My Tommy Gun Don't- Brand New
Teenage Suicide- Unwritten Law
Welcome- Outhouse
Stars- Hum


J

The Day Before

So I am writing this portion with the assumption that there will be a game on Saturday for anyone who is reading. I understand that this may not be the case but I hope you will humor me anyway. Today and tomorrow all the way up to the first whistle will have quite a bit to do with determining the outcome of the game as well as how your body fairs. Good, clean meals will go a long way toward making sure that you are ready to fire on all cylinders. What I mean by this is that you will want a meal that is real whole food, not something that came out of a box or can be cooked in a microwave in three minutes. There should be a protein, vegetables with plenty of nutrients and color to them (corn doesn't count) and plenty of water to keep you more hydrated than you would be normally. This is not the time to get terribly creative or try new foods that could leave your GI tract in any distress. Lighter is better than heavy, comfort style food and use the butter/oil sparingly. A light lift, something to put some tension in the muscles today will be good for you but there is no need to over exert. If you have not been preparing yourself up to this point, it is too late to get ready for tomorrow. Sleep well and do your best to be relaxed on Saturday morning, remembering to eat a good breakfast (eggs or pancakes were always my favorite on game days) . Other than these things, remember to have fun no matter what. That will be the most important thing of all. Tomorrow we may discuss pregame rituals or any other random thought that runs through my head. God only knows!

5 min warm up
Stretch
2x 10 push ups
2x 10 inverted rows
25 meters of lunges
2x 10 overhead presses
15 min. jog
2x 30 sec. planks
25 crunches
5 min cool down
Stretch

Have a great day!

J