Tuesday, November 29, 2011

Triple Crown Training Team

Shameless plug time for my business, Voltage Strength & Performance.

Yes, yes, yes, I know.  It's the beginning of December this week.  The Triple Crown seems like an event that is very far away.  But that perception is wrong.  The first event for this running series is the first Saturday of March.  Two weeks after that is the 10k, and two weeks after that is the 10 miler.  So really you will need to start training sometime in January.  Now THAT isn't that far away.  That is why I am forming the Voltage Triple Crown Training Team.

Beginning on January 14, we will meet at one of three local parks; Seneca, Cherokee, or Iroquois.  This program is designed to get your in the absolute best shape possible to do your very best in the Triple Crown.  This training will go all the way through the Derby Mini Marathon at the end of April.

There are 3 options of enrollment: 
Option 1 - Meet
 every Saturday at one of the three designated parks at 9:00 for a great training session that will include interval runs, sprints, long slow distance, time trials, and of course some strength training. Cost for this option is $50.

Option 2 - You get to meet every Saturday for training PLUS you will get daily workout emails every day from the time of enrollment until the day of the Mini. Pre/post workout nutrition will also be addressed in these emails. Cost for this option is $80

Option 3 - You can receive the same daily emails that Option 2 receives but you will not participate in the Saturday runs. This is perfect for those that cannot attend the training session at 9:00 Saturday mornings. Cost for this option is $50.

I absolutely cannot wait to get started with this program.  I have already started writing the program for the weekly runs and it's looking great!  I should have that completely done in a week or so, then I will begin writing the daily program.  This will be extremely challenging to me as coach but I feel up to the challenge.  I only hope that you are too!  

If you have any questions on this program or how to get ready for the Triple Crown, please call me or email me.  I'd love to get you involved!  

Sunday, November 27, 2011

A brief note on being honest with yourself

My regular day job is being a Health Educator.  Most of my day consists of talking to people who are obese, very deconditioned, stressed, and/or eat like crap.  More often then not when I ask people what they eat, I get something along the lines of "oh I eat a lot of salads", or "I don't really eat any junk food", or "I exercise all day long with my job".  Most of those that say these things have a BMI of 35 or above, have high blood pressure, high cholesterol, high blood glucose.  These people would not have all of these issues with their health if they really did eat right and exercise regularly.

This entry is not going to be a big one.  All I want to say today is that you need honest with yourself.  If you are exhibiting any or all of these health problems and morbidities, you need to look at yourself and realize what you are doing wrong.  If you are 30+ pounds overweight and suffer from high blood pressure, you desperately need diet modification and more exercise.  Walking at work and going from regular Coke to Diet Coke isn't going to make those problems go away.  Monitoring your sodium intake and getting a minimum of 30 minutes of structured exercise with a sustained elevated heart rate is what you need.

Be honest with yourself and your situation.  Please don't lie to yourself.  Drop your ego, seek help from those that are experts at weight loss, and do something about it.  There are a lot of people that would love to help you.  You just have to ask and realize that you can do something to help your situation.

Thursday, November 24, 2011

Forever an Athlete celebrates Thanksgiving!

Thanksgiving is almost over and I thought I would provide a list of some of the things I am most thankful for.

  • I'm thankful for my wonderful wife who is the clinical manager of a surgical center and they provided me incredible care for my rotator cuff surgery 5 weeks ago.  
  • I'm thankful for my surgeon, Dr. Mike Salamon, who fixed my shoulder. 
  • I'm thankful for my physical therapist, Joey, who is helping me get through this frustrating period.  
  • I'm thankful for the 10 lb smoked turkey breast I was able to buy from Frankfort Avenue Beer Depot.  It was the best turkey I've ever had.  
  • I'm thankful for the excitement the Iowa State football team has given me this season.
  • I'm thankful the Bears don't suck as bad as I thought they would.  
  • I'm thankful my sister Maureen sent me a really good book on the first three presidential assassinations. 
  • I'm thankful for those that have already shown interest in my Triple Crown Training Team beginning in January.  
  • I'm thankful for being the youngest of 10 children.  
  • I'm thankful for making fun of my oldest (living) sister Sharna for turning 50 two days ago.  
  • I'm thankful for having a job where I get to hear people's problems every single day and a lot of them make my own problems seem pretty insignificant.  
  • I'm thankful that Clay finally got shot on Son's of Anarchy.  
  • Finally, I'm extremely thankful for my loving and caring wife who makes me the man I am today and for my 2 loving boys who continue to drive me absolutely insane every day but I wouldn't miss it for the world.  
Happy Thanksgiving to all.  I hope you all have your own list of things you are thankful for this and every year.  

Wednesday, November 9, 2011

36 reasons to forever be an athlete

Today, November 9, was my 36th birthday.  I celebrated it with my arm in a sling from a rotator cuff surgery performed almost 3 weeks ago.  I'm not exactly the happiest person in the world right now but I know it's a means to an end.  I know that I will be good as new in no time as long as I rest it, let it heal, and do my PT exercises as rx'd.  Last year for my 35th birthday I did 5 rounds of 35 burpees and 35 kb swings with a 2 pood kb.  I was pretty spent at the end of it.  I wanted to do the same for this year except make it 36 reps.  Obviously that can't happen so I'm going to do 5 rounds of 36 lunges each leg and 36 flutter kicks each leg.  I know, not too crazy but I'm kind of limited right now.  But I have to do something.  I will always stay true to the way I am programmed and the way all humans have been bred, active.

Sometimes we lose track of why we move, exercise, compete, or simply play.  Sure, we always remember  that we enjoy it.  But there are so many other reasons why we NEED to be this way.  That brings me to my point for today.  I'm going to list 36 reasons why everyone should forever be an athlete.

  1. The need for competition
  2. The release of endorphins
  3. Muscles are sexy
  4. Camaraderie in the gym
  5. Healthy bones
  6. Mobility is good
  7. Stability is good
  8. Age gracefully
  9. Strong heart
  10. Increase testosterone production...
  11. ...leading to increased sexual drive
  12. Lower risk of cancer
  13. Lower risk of heart disease
  14. Lower risk of diabetes
  15. Lower risk of osteoporosis
  16. It's cool to say you've run a marathon
  17. It's even cooler to say you've done an Ironman
  18. Being able to deadlift 2x my bodyweight is fun
  19. Increases confidence
  20. Increases attention to detail
  21. Increases mental strength
  22. Teaches goal setting
  23. Feeling young is good
  24. Teenagers misjudge you on the basketball court
  25. Set a good example for your own kids
  26. Increased energy
  27. Lower body fat
  28. Increases mental focus
  29. Reduces depression and anxiety
  30. Helps with insomnia
  31. Lowers blood pressure
  32. Helps control blood glucose
  33. Your strong muscles will help you move the furniture in your house
  34. Improves lung capacity
  35. Strengthens your heart
  36. You simply feel better