2012 goals

New Year's resolutions are stupid.  But I am quite the goal setter.  If you don't have goals, you're just spinning your wheels in a directionless path.  Anyway, I wear many hats.  I have a budding business with Voltage Strength & Performance, I'm forever an athlete (get it?  That's the name here, get it?), and most importantly I'm a husband and father.  So that's how my goals will be broken down here.

Voltage Goals:

• I will build the Triple Crown Training Team and have 100% success rate for all participants
• I will build up social awareness through the use of Facebook, this blog, Twitter, my training at JCC, and the Triple Crown Training Team.
• I will create another running team that focuses on trail running and I will have a team run in all of the trail races sponsored by the Louisville Trail Store. 
• I will read 2 strength & conditioning articles every week. 

Forever an Athlete Goals:

• I will rehab my shoulder and get it to the best it's been in 5 years.
• I will run in my 2nd marathon in Nashville with my wonderful niece Dani.
• I will run in all of the Trail Store trail races.
• I will foam roll / rolling stick / stretch every single day.

Husband / Father Goals:

• I will make sure my wife knows she's the most beautiful woman on the planet. 
• I will do all of the Cub Scouts activities with Abe and Eli and not complain.
• I will go on a date with my wife once per month (it's not as easy as it sounds).
• I will take read Abe and Eli the Bible two days out of the week.
• I will continue to set an example to Abe and Eli on how to respect and treat women through my actions and treatment of their mother.  

I'm sure I'll add to this list throughout the year.  As with any goal, they can always get added to or modified.  Be thinking about your own goals and what you want to accomplish.  Again, it's better than just spinning your wheels with no direction to go.  

I'm putting my wife to sleep

Tonight's blog is being written for the sole purpose of putting my wife to sleep.  You see, she gets insane relaxation when she hears the white noise of typing.  And she says I breathe a certain way when I type also.  She really wants to go to sleep and she insisted on me writing in my blog tonight so here it is.  I would tell her that she'd be able to go to sleep a whole lot easier if she would put her phone down and stop answering text messages, but what do I know.

This is the beginning of the year and we all know what that means.  Big box, commercial, globo-gyms will be absolutely packed to the rafters with new people wanting to come in, start their New Year's resolutions, and take up space as they aimlessly wonder about through the gym without knowing where they are going or what they are doing.  So to help them in their quest to become magically fit in the next 30 -60 days before their motivation runs out and they stop coming, I am putting out a list of simple gym etiquette they need to follow.  If you are one of these members, please follow this list and do not stray far from it.

1. Please know that the treadmill can go faster than 2.0 mph.  It really can.  Most of the treadmills go up to 10, maybe 12 mph.  It even has an incline that you can use to simulate walking a hill.  You may not need this yet, but should you choose to stay past the initial 30-60 days of your membership, you may try this out.  Please do not be afraid of going 2.5, 3.0, or maybe even 3.5 mph on the treadmill.  You will get better results if you move more.  
2. If you are 40 and you haven't lifted a weight since you were the star of your high school football team, please do not jump on the squat rack and decide your going to do what your idiot coach in high school told you to do because you think you are just as strong now as you were then.  After all, you're a man now!  If you do that, you will hurt yourself.  Not maybe, you will.  Start with bodyweight squats, maybe go to the hip sled with some light weights.  And please, for the love of God, if you insist on using the squat rack, only do squats there.  If I see you do curls on that thing I will throw a kettlebell at you.  You've been warned.  
3. Please shower.  I realize the gym is a melting pot of many different cultures, lifestyles, races, and nationalities.  That's great, I'm glad to see so many people catch that fitness bug.  But please shower.  Use some form of deodorant, soap, something.  When the treadmills are literally 4 inches from each other and the free weight area has benches that are about 4 feet from each other, every scent, odor, aroma, funk, whatever coming out of your body is seeped into the air and whiffed by everyone in a 10 foot radius, if not more.  The gym can be a sweaty place anyway.  Please don't make it worse.  Conversely, if you are into perfumes/colognes, wait until after you are done.  That can be just as bad.  
4. Finally, if you don't know how to use something, ask one of the staff.  NOT THE GUY NEXT TO YOU.  He is trying to get his workout in and become the buff beast he see's in Muscle and Fitness magazine.  He's not there to help you.  The staff is.  Talk to them.  If they are not available, which is possible, find someone at the front desk.  But please do not have another gym goer show you how to adjust the seated biceps curl machine.  

I could come up with a list a lot longer than this but I think my wife is finally asleep.   Hopefully now I can get back to my Monday Night Raw updates.  Yes, I am that big of a nerd.  Shut up.

Happy New Year from Voltage Strength & Performance

I wanted to take a few minutes to simply say Happy New Year.

Personally, 2011 was quite a memorable year for me.  I started this blog to document my quest in never giving up my status as an athlete.  I ran my first marathon which is a huge accomplishment for a quick twitch fiber guy like myself.  But as science proves, the older we get the higher the ratio gets of slow twitch to fast twitch.  Also, I have found that running provides a way to clear the head and have a bit of time to myself and think about absolutely nothing.  I like that.  This year was the year that I also discovered trail running.  I had done a couple of mud runs in previous years so I had a bit of a taste.  But I really got into it this year and I am hoping to use 2012 as a year to really entrench myself in trails.  This is going to be a lot of fun.  On a somewhat related note to the trails, I ran my second Warrior Dash this year with my good buddy Justin.  A great time was had but unfortunately I lost my wedding ring in the final mud pit.  Booooooo!  2011 was also the year I opted for my third shoulder surgery.  This time it was a rotator cuff tear on my right shoulder.   I'm still healing from it and haven't been able to do much strength training lately.  That sucks.  Atrophy has set in and I have lost about 7 lbs. in the last 2 months.  And not the good 7 lbs I might add.

Professionally, this was a year that saw me start Guerrilla Bootcamp.  This was a lot of fun and I had a few steady guerrillas show up every week.  While I was doing this, I noticed just how many other bootcamps were going on in the Louisville area at the same time.  I have a feeling that the bootcamp balloon will soon burst due to the saturation of the amount of camps available.  This tells me I need to develop a bit of different camp and other revenue streams in order to stay on the front of the list of best possible options for those wanting to be more fit.  I started doing some part time personal training at the Jewish Community Center in Louisville also.  I just started in December and am in the process of building up my clientele.  I'm looking forward to creating bigger presence at JCC and building the Voltage brand.

2012 is looking very promising so far.  I have a Triple Crown Training Team starting on January 14.  This will meet once per week every Saturday and will also include emails and possibly videos.  It's going to be exciting.  I've got 10 people signed up already and I'm looking forward to getting started.  I going to get signed up for the Nashville Country Music Marathon with my wonderful niece Dani.  It'll be her first half marathon and my second full marathon.  I am also looking forward to running the entire trail race series here in Louisville.  Maybe I'll throw in a kickball league or something like that.  Either way, 2012 is going to be yet another stepping stone in establishing Voltage as a great team to train with and finding new events for me to do.  Stay posted and I look forward to talking all about it.

Gym Review: Bullitt County YMCA

As a personal trainer and strength coach, I have been privy to visiting a lot of gyms.  I have worked in many and have been a member of others.  In a previous life, I have even sold equipment to most of the gyms in the Louisville area.  I have a generally good idea of what makes a good gym, what makes a bad gym, and what makes everything in between.  So I wanted to make a periodic post on what I think of ALL of the local gyms in the greater Louisville area and wherever else I may workout in my travels.  You can use it as a guide or you can use it to tell me that I'm full of crap.  Whatever.  

A little about how my ratings are going to be.  I am going to have 6 categories: equipment, staff, cleanliness, amenities, members, and miscellaneous.  I'm sure there are other variables that can go into this but I'm a pretty simple person and these are the most important to me.  I could easily get into group class schedule, pricing, parking, location, whatever.  And those might go into the miscellaneous pile.  Who knows.  Since this is the first post of this type, I'm kind of winging it here.  So, without further ado, my fist gym I'm reviewing is the one I go to the most.  It's the Bullitt County YMCA

I have been a member of the Bullitt County YMCA for about 5 years.  I went there because I was a member of a nasty gym, Hester's, which I will review at another time.  That one will not get good reviews, I can say that already.  Not only have I been a member of the B.C. YMCA, I have also sold them a lot of their equipment.  I know the staff very well and they even allowed me to teach a crosstraining type class there once.  The B.C. YMCA is located in Shepherdsville, KY right off of I-65.  For the location I guess it serves it's purpose.  Bullitt County doesn't require or need that much.  The population there is not high maintenance so neither is the gym.  

Equipment:  This facility has a full line of Paramount strength machines with some Cybex thrown in.  I'm not a fan of machines but for the money, I guess the Paramount line isn't too bad.  Not too many plate loaded, it's all weight stacks.  They have 2 racks of dumbells,  2 power racks, 1 smith machine, 2 bench presses, 1 incline, 1 decline, and a cable cross multi-gym.  Throw in a bunch of misc. benches and it pretty much has everything that's needed for the strength world.  The plates are great but if you are looking for bumper plates, this is not the place.  For cardio, they have a full line of Precor ellipticals and treads and AMT's and a few Star Trac treads with cardiotheater.  A couple of Cybex Arc Trainers and 1 Concept II rower fills out the cardio line.  I would prefer one more rower and for more of the treads to have entertainment systems with them but I guess this line of equipment fits the crowd that goes there.   The quantity of equipment is good for 8 months out of the year but from January to April it can be tough getting a treadmill or getting into the free weight area with the increased crowd.  

Rating:  3.5 dumbbells out of 5

Staff:  I know the staff here well.  The Fitness Director, Chris, is a good guy and seems to know how to implement programs to try and get everyone involved.  The front desk staff is very friendly and I never have any problems with Justin or anyone else from that area.  I know a few of the group instructors and they are all very good at what they do.  They seem to have a very loyal following for the group classes, of which I do not partake any, but I see the crowds that go.  One area I think could be improved is the personal training staff.  Chris has told me that there simply isn't much personal training that goes on there, so maybe that is why I haven't been impressed with it.  The fitness staff seem fairly knowledgeable on basic fitness program design but I think they need to work on continuing education in order to stay abreast of the latest trends (not fads) in the fitness world and keep up with the latest research.  

Rating:  3.5 Ex. Phys degrees out of 5

Cleanliness:  For the most part, this facility is very clean.  It should be.  The standards the YMCA of America sets for all of their facilities is pretty high.  I rarely see nasty sweat stains on the benches or treadmills.  The locker room is pretty clean and I don't feel like I have to fear to tough anything in there or the rest of the facility for fear of MRSA, although I can never say enough about the importance of shower shoes regardless of where you go.  

Rating 4.5 bottles Hibiclens out of 5

Ammenities:  This facility has a full gym, 2 racquetball courts, 2 group rooms, 1 spin room, a kids room with games, and a whirlpool and dry sauna in each locker room.  Oh, and a child watch for kids under 7.  The one thing lacking that I desperately wish they had was a basketball court.  They do have a hoop in one of the racquetball courts but it's not very good and it's taken away when their are racquetball players on it.  I'd love to be able to take my kids there to play basketball but that doesn't happen.  

Rating:  3 basketballs out of 5

Members:  This is the fun part.  Rating the members at a facility could be hazardous to my health.  It's possible they could read this blog and if I knock them, they may be waiting for me in the parking lot.  That said, the members for this facility are definitely from the country.  They are very blue collar, working class citizens and generally good people that are very polite.  During the day, there is a huge population of active aging adults (old).  After working hours, there is a huge population of meatheads that congregate in the free weight area and generally just take up space.  If they spent their time working out rather than talking and standing around, I'd be able to get through my workout a little easier.  90 percent of the members at this facility are great.  It's that 10 percent that congregate in the free weight area and stand around and do nothing or stay at the bench press for their entire workout that drive me nuts.  

Rating:  3 sleeveless Affliction shirts out of 5

Miscellaneous:  One thing I love about this YMCA, that can be said about all of the other Louisville Y's, is they stay current with the latest equipment.  Every year they make a big capital purchase, rather a lease I should say, and bring in new equipment.  I like that.  A lot of gyms are still running on Trotter treadmills and ancient Nautilus equipment.  But these guys are pretty good about staying current.  And the equipment is rarely broken, which is a huge plus.  They recently re-did the locker rooms and I like them.  The one thing I would knock is that they do not provide gym towels.  I realize that can be a pretty large expense, especially when people are always mistakenly taking them home, but I'd still like to see them.  The music leaves some to be desired, but that's why I bring an ipod.  

Rating:  4.5 gym towels out of 5

Overall rating:  22 out of 30.  

Great job Bullitt County Y.  You guys do enough to keep me coming back.  While some of the crowd that hangs out there isn't particularly my type and I wish you had a real basketball court, you do a great job with what you have.  

The problem with meatheads

I have a love hate relationship with the CrossFit community.  I hate it because a majority of the board shorts wearing, shaved head, nov8 shoes wearing, kipping pullup sheep shun their nose at you any time you question anything that Greg Glassman has every said because you do not question the messiah of CrossFit.  But I love it because whenever you walk into a CF affiliate, everyone there is there to work.  They are there to work their tails off and lift a bunch of weight a bunch of times.  They are there to jump on boxes, run 1/4 mile sprints, throw around kettlebells like they are nothing, and simply work.  That is an awesome environment to be in.

Similarly, I have a love hate relationship with globo gyms.  You know what they are, YMCA's, JCC's, Urban Active, Gold's, whatever.  I love it because I can go in there, not worry about anyone chastising me because I'm not perfectly paleo or that I forgot my board shorts or that I might not feel like doing pullups for the 18th day in a row.  I hate them though, because they are absolutely filled with meatheads.  And you know exactly what I'm talking about.  The big muscle bound arseholes that congregate in one area and take up all of the weights in that area for at least the whole time you are there.  God forbid you come in and ask them "Are you done doing wrist curls at that squat rack?".  They walk around with whatever free supplement t-shirt or Affliction shirt they could find with their milk gallon jugs of water, gloves, weight belts, and talk about the latest issue of Muscle and Fitness like it was some kind of tabloid. DID I MENTION THEY DON'T F'ING MOVE OUT OF THE WAY?!?!?!  Look, one of the single biggest rules I have in a gym, besides putting you equipment away (which they don't do that either), is using the right weight for whatever you need to be doing.  I swear if I see another sleeveless DB on the squat rack doing wrist/arm curls, I'm going to throw my 2 pood kettlebell up his flipping anus.

JEEZ!!!!!  Sorry for the rant, just had to get that off of my chest.

Getting ready for the Triple Crown

Yes, yes, I know.  It's only December and the first leg of the Triple Crown in Louisville isn't until the first weekend of March.  I know this.  But the Triple Crown is a 5k, 10k, and a 10 miler.  They are all separated by 2 weeks only.  If you have ever run this event, you know that when the 5k comes around, you need to be able to do the 10k.  And when the 10k comes around, you better be able to do the 10 miler.  2 weeks in between events isn't that long of a time in between to ramp up for the next race.  I haven't been doing much cardio in the past 6 weeks due to my shoulder surgery.  30 minutes on an elliptical 3 times per week doesn't really cut it.  So now is the time to get things started.  

I was given clearance by my surgeon last Friday to start running, lightly, again.  THANKS DR. SALAMON!!!  He gave me this clearance with much hesitation but he knows I'm a beast and can take it (kidding!).  I may have ran a marathon earlier this year, but I am starting from absolute scratch on this one.  Day 1 of my running will be on Thursday morning.  I am starting with some light running, just like Dr. Salamon told me to.  5 minute intervals at a slow pace just to get things going.  

I'm doing all of this to get things geared up for the Triple Crown Training Team starting in January.  No, this isn't just another shameless plug for me team (starting January 14, informational meeting January 7, more information found on Facebook).  The type of training we will be doing with that is very similar to what I'll be doing over the next month just to get back into shape.  High intensity interval training is the key to success with the Triple Crown.  I was challenged today why this type of training was better than long slow distance training.  Going against the grain regarding fitness training often ruffles the feathers of those that have always done what everyone else is doing (see CrossFit).  I guarantee that with HIIT training, you will be the most prepared you have ever been for these races.  If you want any information regarding interval training, shoot me an email and I'd love to get you going.  There are a ton of resources on the internet, just do a simple Google search and you will see.   

Most of all, you are training for a challenging course of events.  Make the most of it and have fun.  I know I will!

Life is Fragile

Last Friday, there was a fatal accident right outside of my wife's work.  She said she saw the entire thing happen.  Driver A had a seizure while driving and crossed the lane and ran head on into Driver B.  Driver B died.  Driver B was simply crossing the bridge, probably on his way back from lunch or something.  He had absolutely no idea that morning would be the last morning he would brush his teeth, possibly kiss his wife goodbye, take his kids to school.  listen to ESPN radio, or whatever else he liked to do.  It's truly an accident that he never even saw coming.  It's something that could happen to ANYONE and ANYTIME.  He just happened to be in the wrong place at the wrong time.

My point in this is to ensure that you seize every single day of our life.  You may hate your job.   But you are alive and have a job.  You may have little aches and pains that are associated with getting older.  Be thankful you are getting older.  Your children may be annoying.  Make sure you cherish every day with them.  You didn't run your last 5k in the time you wanted.  Make sure you train hard today because you can.

My intention is not meant to be overdramatic.   I just wanted to say that I am glad to be alive and will continue to thank God for every day he gives me.