It's all over the place, especially this week. The Super Bowl is coming up as well as our first home game. I guess you can decide which one is more important to you. The point is that athletes have a tendency to have very large personalities, whether ego driven or not. I recently read a statement by former Celtics player Bill Russell where he was quoted as saying "Despite that so much had been written about me being the most unselfish player, I was the most egotistical player they will ever meet."He went on to qualify that his ego was a team ego rather than an individual ego. This is roller derby though. It is a game that draws to it some of the biggest personalities in the realm of sports. Whether it is the taunting the other team, blowing kisses, or just talking shit it is a part of athletic competition. For some, it pushes them past the status quo and into the"I'm going to show you mentality" or at least to the level of "Go Fuck Yourself". I'm just saying. My only recommendations in this arena are 1. Be original, 2. Back it up or don't say it, and 3. Remember that even if you stoke some rivalries you are all Roller Girls and with that comes a little respect. Have fun and get to work!
One of my favorite things about the sport of rollerderby is the people it seems to attract to it. Next weekend in Kansas City we begin our regular season of home games. The place will no doubt be packed as I have already been asked by a few hundred people when we are beginning and how to get tickets. This is the moment that some of us live for. Across the country, and now the world, women are getting ready to lace up their skates. It is the moment when we leave our day to day lives and step into our alternate persona as goddesses of the track. Certainly there will be a little tension in the air with the athletes as they anticipate the first whistle, knowing full well that they are out for blood as well as respect. As they take the line and jockey for position the crowd will roar but for those about to play it will seem to fade into the background. This is the moment when all of the practice, all of the hard work, and all of the drama that goes on behind the scenes will have evidently prepared you to begin. The next hour is all yours, the proverbial canvas to paint with skate tracks and carnage, sweat spatter from some of the hardest hits you can deliver. This is your element. You love this sport in it's depths and we love you for it. The freedom you will feel on skates will give each of us watching a new respect for what powerful, independent, competitive, and playful women you are. When it is all said and done, make no apologies for who you are or the sport through which you express yourself! now let's get to work.
5 min. warm up
3x 15 wide push ups
3x 15 inverted rows(new video on the facebook page to clear this up)
The sun made an appearance and temps went above 32 degrees. While this is not something I would typically be thrilled with (I hate anything under sixty) I have to say I could almost see spring on the horizon. In honor of this day I suggest cardio in full force! Do whatever it takes to have some fun with this and I promise it will go smoother.
5 min warm up
30 min mixed cardio (3 different exercise modes for 10 min a piece)
2x 30 sec V sit
2x 25 V sit twists
2x 25 negative crunches
5 min cool down
P.S. I recommend the following playlist for today!
Just in case you have any questions or comments that you don't want to post publicly, my email address can be found on he facebook page or you can just email me at email@example.com if you prefer. Of course there is always the option of avoiding any contact what so ever kind of like a brand new blocker in her first pack. I'm just saying.
One of the difficulties we run into is getting into ruts that are not much fun and allowing our boredom to get the best of us. Today I am encouraging you to break it up a little so that you can keep yourselves out of the proverbial box as well as the one used for penalties. This workout is all about creativity and implementation as well as a fearless attitude and some street smarts.Affectionately I will call it the Urban Challenge 1. Here we go!
5 min warm up
Jog 7 blocks
Up and down five flights of stairs
Jog 10 blocks
Up and down a four story Parking ramp
Ride an escalator or moving sidewalk
3 blocks of public transportation(make a friend or at least smile)
20 soccer throws with any ball at all(including snowballs)
5 min cool down
This may seem strange and obviously be smart about it but the idea is to break up the routine as well as get you out of your shell! Let me know how it goes.
At this point in January most of the population has given up hope on any and all of their new years resolutions. On one hand, this means that the gym will begin to go back to the sleepy environment that I know and love. On the other hand, that means frustration and disillusionment for many. One of the many things that leads the charge of giving up hope of any change is the confusion involved with diet and exercise. Who can blame someone in this position? There is literally a myriad of information, much of it contradictory, and all of it claims to almost miraculously offer results. Some of it has merit and some is complete bull shit so how can we tell the difference? I don't claim to have all of the answers but I can offer some sound advise. Past that it comes down to what you believe and what will work for you. The facts are as follows: Your body needs carbs, proteins, and fats. If it is not getting enough of any one of these sources of nourishment there will be consequences. In the past twenty five years there have been bestselling books that have recommended eating only, or excluding, each of these sources of nourishment. Looking at the Atkins diet or South Beach diet you will find great information on some aspects of nutrition. You will also discover gaping holes in the long term affects and efficacy of these as a lifestyle. Those aside, the best plan for a healthy body that will keep you capable of doing whatever you physically want without injury is to monitor how many calories you are eating and the source of said calories. Here are some Dos and Don'ts
1. Whole food will always win out as being best for you. This means that the closer the food is to its source, the better your body will be able to break it down and turn it into fuel.
2. Preservatives and packaging are not good for you. Not to get crazy here but generally anything that a human adds to or alters a about a food source is not a good thing. This includes corn syrup, hydrogenated oils, and obscene levels of sodium that will help a foods shelf life.
3. The myths about carbs is that they are responsible for making us fat. This is not exactly the truth. Carbs are an excellent source of energy. The problem we run into is where the carbs are found. Carbohydrates found in vegetables are almost always very well balanced with proteins, fats, and vital nutrients such as vitamins as well as fiber. Carbs that are derived from grains, however, are not nearly as beneficial and can be problematic. This unfortunately begins to limit what foods are good for you and readily available. Stick with oats, brown rice, barley, or something made of these in combination if you are eating a grain rich diet(If you cannot live in a world with out baked goods).
4. Carbo-loading is not only ineffective, it is counterproductive. This statement may be the most controversial yet but in all of my research as well as personal experience it is not necessary(especially if you are eating well to begin with). The only two exceptions to this would be extreme endurance sports(marathons, triathlons) , or if you are about to undergo surgery. Other than that, it won't really help.
5. Protein is important, especially for muscle maintenance. Lean meats(chicken, lean lamb, wild game, duck, turkey, lean* grass fed beef) as well as dairy or vegetable sources(eggs, whey, soy, rice, almonds, yogurt) are the most effective proteins you can consume. If you have to supplement, I recommend a rice protein powder rather than soy or whey because it has less undesirable effects on your body as a whole.
My mind is frozen over and not functioning very well so let's hope this workout makes sense! By the way, if you think I am spending a lot of time crying about the cold and maybe acting like a baby, you would be correct.
This whole frozen tundra thing leaves something to be desired. I'm relatively certain that we all could use a beach with a warm breeze and a glassy wave at about 85 degrees. I would even settle for a mountain to snow board down the the prior option is my favorite. Since I can see neither of these happening anytime soon, mostly because I am land locked in the middle of a God forsaken winter wonderland that resembles what I would consider to be hell. I'm just saying. With hopes dashed why don't we just cut to the workout.
5 min warm up
3x 15 single arm chest presses
3x 15 inverted rows
3x 15 single leg squats
3x 15 lateral raises
5 min cool down
4-2-1 tempo with 30 sec. rest between sets. This is not a lot of exercises but if you keep the tempo as well as your core activated(abs squeezed tight) it will be more than effective enough.
Alright, here's the plan. We are going to break down the workouts into a three phase deal. This will be good for everyone from a beginner standpoint to an expert in physical fitness. Phase one will be Stabilizing the muscles and improving joint function, balance, and reflexes. This will be pinnacle in building the foundation or taking you to the next level injury free. Phase two is going to be a strength phase. This will be where we expand upon our good solid foundation increasing strength that will allow you to hit harder, take hits with more ease, and become an even more all around athlete. Phase three will be a power phase. This phase is where we will take everything to the very top. This is a phase that is solely dedicated to explosive speed, quickness, stopping ability, flexibility and all while going through a complete range of motion. That is the layout form here just I case you were wondering. To be honest, I was wondering a little myself.
5 min. warm up
45 min moderate to heavy cardio( keeping heart rate at 150 or above as much as possible)
I couldn't help but notice while watching football today that CSI Miami was advertising their latest episode, one that highlighted roller derby. I was excited to see the press coverage for a sport that we have all come to love in our own way. The part that blew my mind was that literally within a minute of the commercial being shown I received multiple text messages from both coasts and a few other spots across the country asking when the actual season started and where they could catch a game. This is becoming more and more widely accepted and followed on an international scene as well. I wonder if the first women to take the track thought that this would be the results? I have to admit that I myself was reminded of why I love derby this past weekend as practice was beginning Saturday morning. My favorite part of this sport is the women that play it. I say women because I believe that it is a sport best played by women and should remain that way(this is simply my opinion, however I feel that men have dominated the commercial sports world in so many other areas that women should continue to have roller derby remain their own). When I first heard of the sport and was becoming involved with developing a strength and conditioning program for it, I expected to deal exclusively with a surly group of bikers and tattoo artists, maybe a few ex punk rockers, and certainly heavily intoxicated humans that functioned just well enough to knock one another out. What I found was a bigger shock than any of that could have been. Certainly my stereotype existed in the community but it was not the overwhelming majority. I met accountants, graphic artists, chocolatiers, students, teachers, mothers, wives, dog groomers, and just about every other occupation imaginable. The one thing they all had in common was their desire to skate, to compete, to use roller derby as their outlet of expression to showcase their strong and individual personality. All I can say is keep it up ladies and we will continue to support you! Here is your workout!
5 min warm up
45 min of moderate cardio
4x 30 sec. planks(even if you have to take a break, get a total of 2 min done)
One of the hardest things about working out is the belief that it has to be complicated. For the most part, this is completely false. This is where roller derby mentality comes into your favor. At it's very purest the game of roller derby is about skating in circles and passing each other. It is us as people who complicate it by trying to be as efficient as possible. Exercise is very similar in this way. It is not a new concept; the Greeks and Romans were most certainly into fitness thousands of years ago, ironically enough to go out and often attempt to kill each other. Looking at the flat track, not a whole lot has changed. The point of all of this rambling is that there is always going to be some brand new thing, often just another version of the same old thing, that attempts to revolutionize fitness in general. 99% of the time it will not be a complete answer and you will be better off sticking to the timeless principles. The Greeks and Romans both spent a good deal of their time moving large, heavy objects about and doing push ups(that is when they were not thinking or attempting to conquer the world). Roller derby and the fitness involved to play well is very much the same. No need for a gym most of the time, just the desire to improve and the will to win. Here is another nice simple workout to demonstrate the point!
5 min warm up
2x 25 meters lunges
2x 12 wide grip push ups
2x 12 over head press
2x 12 bent flys
2x 25 floor bridges
2x 25 reg crunches
2x 25 palm to knee crunches
5 min. cool down
The tempo is 4-2-1 with 45 sec of rest between sets (See Tempo post for more info as this is the largest key to this workout)
In this months issue of Outside Magazine there was an article on 50 ways to improve your health. While I don't often take seriously news stand health tips, this article had some interesting expose's on several books with quite in depth information. The one that caught my eye the most and has left me reeling a little was a highlight on the book "Radical Honesty" by Dr. Brad Blanton. In his book he brings to light his belief that we would all be happier as people if we simply told the truth more often. One of his statistics states that in a study, 60% of the participants lied 2 to 3 times in a ten minute conversation. This struck me for a second, forcing me to examine my own forthrightness and left me forced to agree. Let me state at this point that I can tend to be honest to the point of brash and typically leave no doubt what I really mean. That said, I then skipped to the amount of conversation that turns into superficial bullshit. Things like asking people how they are doing when I know that I truly don't give a damn or the age old dilemma of answering the question "Do I look fat in this outfit". If you have to ask, you probably already have your mind made up. You don't want my honest opinion and I don't want to give it for fear of my life. I'm just saying. All that aside, the more troubling thought for me was how often am I lying to myself? Not an easy one to wrestle with when it truly comes down to things like work ethic, applied effort, and reaching the fullest of ones potential. I deal with this on a daily basis both personally and with others professionally. I cannot tell you how many times I have been asked to help someone lose 25-30 lbs in a mater of 2 weeks. So what is the point of this much rambling? This is the beginning of a new year as well as a new season. There will no doubt be trials and drama that will ensue over the course of the year and we will have to deal with them. I propose an honest, proactive approach and let's just see where things fall. Here is today's workout!
Alright, as promised today will be dedicated to recovering from painful situations. First off, if you are dealing with emotional pain, toughen up or get a therapist to help you work through it. I will not be helping you with this just so we are clear. Now down to business. There are a lot of different approaches to pain management and they can get a little confusing. When to ice,when to apply heat, what to take for relief, what is most beneficial in the long run as far as getting you back to feeling better are just a few of the questions that get thrown around. Here are some answers!
1. If a muscle cramps gently stretch and massage the muscle until it relaxes. If the muscle is still tense, apply heat and increase bloodflow(massage or activate the muscle).
2. If you are generally sore, say a day or two after a workout or bout, the best thing for your body is blood flow. A light cardio session will help relieve soreness. You may not want to get up and get active but it is the best for your body generally speaking.
3. Stretching will prevent as well as help sore muscles. Never stretch your muscles cold however, as this can cause damage to them if bloodflow is not adequate to support them.
4. Ice is one of the most effective tools for reducing swelling and alleviating pain. An ice bath the day after an intense workout will help reduce swelling and bring muscles around quickly. Remember to warm the muscles back up slowly and do not over exert them while they are still cold.
5. Pain relievers can be an effective tool to help alleviate pain and soreness from your life. The only down side off some of these is the side affects as well as the toll they can take on your body. In large doses or continual use, both tylenol and advil(ibuprofen) can have harsh effects on the liver and kidneys. I'm not saying don't take them, just be careful. There are other products that are as effective without the undesirable effects. I'll post a link on the facebook page for my personal favorite and the one I recommend.
6. The most obvious but overlooked method of pain management is to stop doing something if it causes you pain. Some soreness from any physical exertion is to be expected. There is definitely a difference between "good pain" and "bad pain". If something hurts in a bad way, STOP DOING IT!
That should cover a lot of questions. If you have any others feel free to let me know !!! Here's your workout!
The temporary epidemic that is running rampant right now, as it does every year, is the pain of soreness involved in getting in shape. Here's the truth. This is going to hurt. It may be a little and for a few hours or it may be intense and last for days but soreness is your muscles natural coping mechanism for change. To schools of thought go along with the soreness. Some believe that you can ease very slowly into exercise and avoid any pain associated. While it may be a valid thought it is painfully slow and doesn't show results fast enough for my liking. The other school of though is the high dive into the deep end approach. This is where you hit a good high intensity workout like the one I'm about draw out for you, you accept any and all consequences for your abandon, and you find the speed, quickness, strength, and incredible figure. Those are your options, but I am not going slow so if that's your preference...I'll attempt to control my ego in the last half of this statement. While I am thinking about ego it may be a good idea for you to spend a few minutes in front of the mirror this morning and revel in the gloriousness that is you. I'm just saying.
5 min. warm up
3x 10 inverted rows
3x 10 chest presses(if you have trouble with this, do push ups)
3x 10 alt. overhead presses
3x 10 single leg squats
2x 25 reg. crunches
2x 25 neg crunches
2x 25 palm to knee crunches
2x 25 bicycle crunches
5 min cool down
2-0-2 tempo,45 sec. rest between sets
Tomorrow we'll go into how to deal with the pain once it is taking place. today is just about getting to it!
So practices are back on, assuming that you actually took a break. To those that retired, we'll miss you. To those just beginning, welcome and get ready for the time of your life. For the rest, welcome back to the grind! Take advantage of loving derby again for a while, knowing that there will be times that you ask yourself why you do this. Right now I am just anxiously plotting a continual path of pain and achievement for the rest of the season that will ensure that we are all on track to be at our best. Now here is your workout.
5 min warm up
3x 10 push ups
3x 10 overhead presses
3x 10 inverted rows
3x 10 skier squats
3x 10 single leg squats (each leg)
2x 25 reg crunches
2x 25 neg crunches
5 min cool down
The tempo is changed to 2-0-2 and the rest is 45 sec. between sets. If you have any questions as to what this means you can find it in the blog titles Tempo that was written 12-13-2010.
In Kansas City it has snowed. Over the next few days much of the rest of the country will be covered as well and why not? It is winter after all. As much as I despise cold and the hassle created by this kind of weather it does pose an opportunity to mix things up a bit further. Todays workout will be centered around being outside. Sound a little crazy? That would be because it is! If you are like me try to keep in mind that spring is coming and we only have to deal with this hell a little longer. If you are one of the sick individuals that prefer cold precipitation, then enjoy this to its fullest!!!!
5 min of warming up(literally)
Stretch(standing up if possible)
Roll the largest ball of snow you can still pick up
Pick up said ball of snow 2x 20 in a squatting motion
Throw said ball of snow into the air as high as you can and catch it 2x 20 (if it breaks apart, make a new one)
Throw 20 snowballs (small ones) with each hand *
Bunny hop 25 meters as continuously as possible
10 snow angels
5 min cool down
*if you are not ambidextrous, do it anyway and laugh at how poorly you throw snow
This is not actually as ridiculous as it may seem. Snow has quite a bit of weight to it and provides more than enough resistance. You may also want to shovel off your driveway,sidewalk, or any other area that has collected this wretched cold crap.
So I am going to continue to tear down the glossy veneer that has appeared to be the fitness center lifestyle. If you aren't interested in reading any further without knowing what your workout is for today that is not a problem. Today is an easy cardio day! You simply need to get in a minimum of 60 min. of light continuous cardiovascular movement. This roughly translates to about 140 as a target heart rate. understand that will vary some based on age, resting heart rate, and fitness level. That is just a guideline for those who would prefer it.
I do want to take a second today and just rant if you will indulge me. A gym is a bit of a different world all it's own, one where many people feel an immense sense of vulnerability. To make this world your work place is another story entirely! In the gym I deal with overcompensation and all out insecurity on a daily basis in a very straight forward way. One instance that I ran across shortly after begging the profession was the phenomenon of women dressing up to go to the gym. I should start by saying up to that point I had very limited exposure to corporate fitness. The gyms I had always worked out in were very serious in their nature and the only potential insecurities were settled quickly with either a pissing contest over who could out lift another or they simply came to blows. I was an athlete and that was the way we worked. workouts were just another part of the job. You can imagine my surprise when, on my first day at a suburban fitness outlet, I noticed all the women applying make up in there cars before entering to sweat it all off anyway. This was a meat market at it's prime and I was about to learn the ins and outs quickly. My first client, an attractive mid twenties female, insisted that she needed to lose another five pounds to feel her best. From a technical stand point, there was absolutely no need for the weight to come off. Her body fat was in perfect range and she was already a size 2. My boss at the time said that this would be the perfect long term client and that all I needed to do was get her to purchase a $1500 package of sessions and make any weight that could be taken off come off slow. I did as instructed assuming that this was complete lunacy and I would be shot down immediately. How wrong I was. When approached with the price her only reply was that it was cheaper than lipo and even if it took a year it would be worth it. We had our first session the same evening and things got weird. She showed up in full makeup and hopped on a treadmill to warm up. After about five minutes she hopped off and headed into the locker room, I assumed to take off her ridiculous face paint. Ten minutes later she re-appeared still in full costume. We moved straight into a chest press and after half of a set she stopped, stood up, and returned to the locker room. Ten more minutes elapse and we are halfway through her session when she finally returns. I asked if everything was alright and then returned to the workout. This repeated itself for the rest of the hour and we almost completed one full exercise. As we were stretching before she left I asked her what was going on, assuming that she was either sick or on drugs. She informed me that she had to go to the locker room and blow dry her hair between sets so that she didn't appear to be sweating, in case a potential suitor was watching as she was "working out". I literally almost quit right there. Who gives a damn who is watching as you improve yourself? Welcome to the gym biz. Keep that in mind the next time that you believe you can't work out. The irony of the story is that she ended up stalking three or four guys in the gym, none of which realized she existed, and continued to pay me to watch her walk on a treadmill. The rest she deemed too difficult! You've gotta love it!
So this is a lot of changing all happening at once. Today we are rolling out a few new things for this year. First off, the workout explanation page has been reformatted into something that looks a little more reasonable. If there are any questions as to what the exercises I am describing are, or what the pictures are actually showing feel free to ask. To make handling questions easier I have also set up a page on facebook to help clarify things. There will be some videos being posted here and more on the facebook page as well. If you are trying to find me there should be a link off top the right. I should mention, I have absolutely no idea what I am doing when it comes to any of this technical stuff so... bare with me. All that is to say here is your workout for today!
5 min warm up
3x 10 speed skaters(each side)
3x 10 tuck jumps
3x 10 single leg squat
4x 100 meter sprints(roughly 17 seconds if on a treadmill)
4x 50 meter karaoke steps
3x 10 tricep push ups
3x 10 floor bridges
3x 15 V sit Twists
5 min cool down
Keep in mind that we are looking for no more than 30 sec. rest between sets
P.S. Posted below is the video for the speed skaters. The others will be up on the facebook page!
If you are just beginning your journey in fitness or if you are simply taking it to the next step, Keep in mind that your body, in addition to good calories, needs lots of vitamins to recover and become more healthy. One of the most common things that knocks people of their new years resolutions or fresh regimens is illness. This happens most often because your body is depleted of the necessary vitamins that keep your immune system intact. It can be frustrating as HELL (this is current experience talking) and it can happen to the best of us. Admittedly I am not a huge proponent of unnecessary supplementation, however, a good multi-vitamin is a must for proper health. The truth is that it is nearly impossible to eat enough vitamin rich food in your diet, especially when you are depleting your body with exercise. Advice for finding a good multi vitamin is don't start at wal mart. As vitamins go you will get what you pay for. I would also look for a vitamin that has phyto-nutrients as this will generally mean that it will be better for your overall health in that it has been derived from a natural source rather than synthesized. Now on to the workout!
5 min. warm up Stertch 3x 10 wide grip push ups 15 dive bombs 3x 10 overhead presses 3x 10 45degree angle squat thrusts(burpees) 3x 10 box jumps 3x 10 bent flys 2x 25 med ball twist crunches 2x 25 jackknife 2x 25 crunches with legs flat on ground 5 min. cool down Stretch
Off to a late start today. Before I give you your workout let me just say how much I appreciate those of you who have remained dedicated to your own health for an extended period of time. The new years resolution crowd is out in mass and it is a little disheartening. Maybe it's the poor gym ettiquete or the stats that say they will almost all be gone in 3 weeks anyway. Whatever the reason it is on my nerves for sure. That's just me though. If you are just beginning to pay attention to your physical fitness, keep it up and don't quit! Here is your workout!
5 min warm up Stretch 45 min of interval training(3 min @ 70% speed, 5 min @ 50% speed) 4x 30 sec planks 5 min cool down Stretch
this is the first of the next 52 weeks that are in 2011. I have personally decided that this might as well be the year that the biggest difference is made in our lifetime thus far so let's see just how well we can out do ourselves. As with anything worth doing, this should begin with a plan. As far as the physical body is concerned, this includes activity levels, eating habits, portion size, sleeping habits, drive, determination, and of course execution. Now is always the best time in the world to make a plan of this nature and put it into action. Over the course of the next 52 weeks I will be offering at least 5 workouts a week that will be designed to go through a growth phase to maximize results. This also means that the workouts will be designed for whatever fitness level you are beginning at. If you have any questions or would like a little more specific advice to your individual situation, feel free to leave a comment and we can get a little more specialized. Other than that, let's get to work!
Let me welcome everyone to the new year. No doubt this is a great time to start anew. The best way I know to make the resolutions reality is to start immediately aand refuse to quit. It really is that simple. So is the workout today! Sixty minutes of cardio is in short order so get to work!