One of my favorite (annoying) sayings is: "If you want to learn physics, and Einstein is available, go see him." Well, I don't need to learn physics, but in my never-ending quest to be the best trainer I can be, I always seek out the best instructors and trainers in the business.
Brett Jones, Master RKC is one of those.
Brett lives and works three hours away from me in Pittsburgh, an irony not lost on a Browns fan. So I have begun making the trek once a month to his studio, to have him improve my physical performance, which in turn will help me help my clients.
Brett, along with Gray Cook and Lee Burton are the have developed a movement screen that addresses weaknesses and imbalances in a person's body. I have used the screen to assess clients, but have never had been screened myself. Boy was I in for a shock.
I knew shoulder mobility would be an issue, but I didn't know how imbalanced I was in other areas. Could this be the reason for so many nagging injuries? Studies have shown that low scores on the movement screen correlate to lost-game injuries in the NFL, so there is a case to be made for this.
The good news is that correcting these imbalances is relatively simple -- if you are willing to go back to basics, and stay with exercises that are not, "sexy" like a kettlebell snatch. In fact, my protocol includes breathing exercises, rolling over from back to front and vice versa, and partial Turkish Getups.
The better news is that two weeks after my first session with Brett my injuries are subsiding. The back pain that laid me up for several months is gone, and I actually feel like I have more energy. And, despite shoveling my driveway this weekend, I don't hurt, except for soreness in my glutes -- which means I was moving properly.
The screen is easy, and painless. The stepping back into basic exercises means checking my ego for a bit. But the results are well worth it.
For more information on the Functional Movement Screen, check out http://functionalmovement.com/ .
Monday, February 8, 2010
Monday, January 11, 2010
Smart rest
Short post today...
Good news: no surgery for now.
Bad news: still have a week to rest and recover.
Smart news: I will take that week, and not push back too soon.
Too often we push back when we fell a little better, and we never fully heal. The problems resurface and we end up reinjured -- many times worse -- and frustrated.
So instead of spending time in the gym, I am spending time reading, studying, and watching. In short, learning more about training, both myself and others. My improvements will not be physical, but mental.
It's my way of looking more at the positive in 2010.
Good news: no surgery for now.
Bad news: still have a week to rest and recover.
Smart news: I will take that week, and not push back too soon.
Too often we push back when we fell a little better, and we never fully heal. The problems resurface and we end up reinjured -- many times worse -- and frustrated.
So instead of spending time in the gym, I am spending time reading, studying, and watching. In short, learning more about training, both myself and others. My improvements will not be physical, but mental.
It's my way of looking more at the positive in 2010.
Thursday, January 7, 2010
As bad as it seems to be...
Yesterday I spent four hours in the hospital with my daughter having some tests done. She spent three days in the hospital in December and we are trying to figure out what is wrong.
Tomorrow I meet with a surgeon to see if I need surgery of my own -- again.
My grandson has spent more nights in the hospital in his four months than many people spend their entire lives. And my daughter spent two weeks in the hospital -- after 14 weeks of bed rest during her pregnancy.
Don't pity us. We have it easy. There are others who have it far worse
I met a parent while at the hospital who was finishing up his fourth month visiting his sick child. There are others, battling diseases that we wouldn't wish upon our worst enemies, that fight day in and day out to live another day, week or month.
And we, the healthy ones, are the ones that complain.
I asked the nurse who took care of my daughter yesterday if she wouldn't mind running a blood pressure check on me. Guess what, it was elevated. Too much traffic, paperwork, and other trivial matters are getting to me.
Why? Things that don't really matter, matter too much. And that has to stop.
Think about ridding yourselves of the worry over trivial things. I know I am.
Tomorrow I meet with a surgeon to see if I need surgery of my own -- again.
My grandson has spent more nights in the hospital in his four months than many people spend their entire lives. And my daughter spent two weeks in the hospital -- after 14 weeks of bed rest during her pregnancy.
Don't pity us. We have it easy. There are others who have it far worse
I met a parent while at the hospital who was finishing up his fourth month visiting his sick child. There are others, battling diseases that we wouldn't wish upon our worst enemies, that fight day in and day out to live another day, week or month.
And we, the healthy ones, are the ones that complain.
I asked the nurse who took care of my daughter yesterday if she wouldn't mind running a blood pressure check on me. Guess what, it was elevated. Too much traffic, paperwork, and other trivial matters are getting to me.
Why? Things that don't really matter, matter too much. And that has to stop.
Think about ridding yourselves of the worry over trivial things. I know I am.
Sunday, January 3, 2010
First step toward positives...
If you read my resolutions, I am trying to be more positive this year. I've seen way too much whining and bitching and if I can do my own small part to change, it will be a better world, at least that world around me.
I hate the term "star" being used for a celebrity. Star insinuates that that person is better than the rest of us, and it doesn't seem to me that because someone can carry a tune or memorize a few lines, he is better than someone who risks his life for the betterment of others. A true star to me is someone who puts others needs first and makes sacrifices to make this a better world.
Saying that, I want to introduce a true star in my mind. My friend Nicole is on her way to Buffalo, New York right now to donate a kidney for a friend. This is not simple surgery, as she will be putting off her training, and setting many of her own personal goals aside to help a friend truly in need, including waiting an entire six months before pursuing her RKC certification. Nicole is a star in my book.
Think about that sacrifice the next time someone asks you for a favor.
I hate the term "star" being used for a celebrity. Star insinuates that that person is better than the rest of us, and it doesn't seem to me that because someone can carry a tune or memorize a few lines, he is better than someone who risks his life for the betterment of others. A true star to me is someone who puts others needs first and makes sacrifices to make this a better world.
Saying that, I want to introduce a true star in my mind. My friend Nicole is on her way to Buffalo, New York right now to donate a kidney for a friend. This is not simple surgery, as she will be putting off her training, and setting many of her own personal goals aside to help a friend truly in need, including waiting an entire six months before pursuing her RKC certification. Nicole is a star in my book.
Think about that sacrifice the next time someone asks you for a favor.
Tuesday, December 29, 2009
Been awhile...
My resolution for 2010 is to be better at keeping this updated. That shouldn't be that hard to do, as I kinda sucked at blogging this past year. Okay, no kinda about it. I sucked. No excuses.
My other resolutions:
1. Train smarter. I made progress in 2009, but still have a ways to go. I am realizing that I am getting older, and that smart training beats "balls to the wall" training every time. Not that smart training cannot be intense. Intense training has to be done with a purpose.
2. Make time for the parts of training I tend to neglect. That means relaxation and flexibility. And that doesn't mean stretching or stretching's sake. Stretch smart. Train smart.
3. Continue on the path of education. I am continuing my kettlebell and movement training by pursuing my CK-FMS certification in May. I am also planning on attending the International Youth Conditioning Association Summit in February (my reservations are already made for both). I will continue to look for other opportunities to broaden my knowledge base.
4. Be more positive. When times get tough, all too often we focus on the negative. Myself included. By maintaining a positive outlook, especially when times are tough, I will be better prepared for the challenges that arise every day.
5. Get back into writing and presentations. Although I have won awards with my writing, I haven't written seriously in years. I think it is time to return to my roots. On the same note, I started doing motivational and informational presentations in 2009. That I can continue.
6. Spend more quality time in relaxation mode. It sounds funny to resolve to relax, but giving myself down time, and setting aside time for my family will enable me to keep my other resolutions. I tell clients to rest (Even God rested on the seventh day), yet i don't always follow my own advice. That will change.
Now, the goal aspect o 2010. 2009 saw me hit three of my five goals. I was under 180 pounds on my birthday (even lighter than I was in college 25 years ago!), and I hit 200 snatches (actually 223) in 10:00 with a 24k kettlebell. I also managed to row a million meters on my rower. I didn't hit 1,000 snatches non-stop and the 500 snatch series, as injuries took their toll. (See above about training smarter and relaxing!).
For 2010, my physical goals are simple:
1. Pull up my age. I've been working on Will Williams' pullup protocol and see no reason I cannot hit 45 pullups non-stop before my birthday in October. If I wait until after October, I have to do 46.
2. 240 snatches in 10:00 with the 24k bell. I amazed myself at how "easy" it was to hit 200 snatches, and blast through that barrier. Now, with some hard and smart conditioning, I should be able to hit 240.
3. Run at least one road race/triathlon/bike race. Many years ago I was competitive, but fell out of it because of time constraints. With better time management and smarter training, I should be able to compete in at least one event.
4. Reach the two 2009 goals I missed. Don't quit. It is that simple.
I challenge everyone out there to write down your own resolutions and goals. Keep them with you and use them as a daily reminder of what you need to do.
My other resolutions:
1. Train smarter. I made progress in 2009, but still have a ways to go. I am realizing that I am getting older, and that smart training beats "balls to the wall" training every time. Not that smart training cannot be intense. Intense training has to be done with a purpose.
2. Make time for the parts of training I tend to neglect. That means relaxation and flexibility. And that doesn't mean stretching or stretching's sake. Stretch smart. Train smart.
3. Continue on the path of education. I am continuing my kettlebell and movement training by pursuing my CK-FMS certification in May. I am also planning on attending the International Youth Conditioning Association Summit in February (my reservations are already made for both). I will continue to look for other opportunities to broaden my knowledge base.
4. Be more positive. When times get tough, all too often we focus on the negative. Myself included. By maintaining a positive outlook, especially when times are tough, I will be better prepared for the challenges that arise every day.
5. Get back into writing and presentations. Although I have won awards with my writing, I haven't written seriously in years. I think it is time to return to my roots. On the same note, I started doing motivational and informational presentations in 2009. That I can continue.
6. Spend more quality time in relaxation mode. It sounds funny to resolve to relax, but giving myself down time, and setting aside time for my family will enable me to keep my other resolutions. I tell clients to rest (Even God rested on the seventh day), yet i don't always follow my own advice. That will change.
Now, the goal aspect o 2010. 2009 saw me hit three of my five goals. I was under 180 pounds on my birthday (even lighter than I was in college 25 years ago!), and I hit 200 snatches (actually 223) in 10:00 with a 24k kettlebell. I also managed to row a million meters on my rower. I didn't hit 1,000 snatches non-stop and the 500 snatch series, as injuries took their toll. (See above about training smarter and relaxing!).
For 2010, my physical goals are simple:
1. Pull up my age. I've been working on Will Williams' pullup protocol and see no reason I cannot hit 45 pullups non-stop before my birthday in October. If I wait until after October, I have to do 46.
2. 240 snatches in 10:00 with the 24k bell. I amazed myself at how "easy" it was to hit 200 snatches, and blast through that barrier. Now, with some hard and smart conditioning, I should be able to hit 240.
3. Run at least one road race/triathlon/bike race. Many years ago I was competitive, but fell out of it because of time constraints. With better time management and smarter training, I should be able to compete in at least one event.
4. Reach the two 2009 goals I missed. Don't quit. It is that simple.
I challenge everyone out there to write down your own resolutions and goals. Keep them with you and use them as a daily reminder of what you need to do.
Thursday, September 3, 2009
Learn from my mistakes
I sit here writing in intense pain. And I have no one to blame but myself.
I was training on Sunday, when I felt a pop in my back. I thought nothing of it, and continued my session. It didn't hurt Sunday night, an even into Monday (okay, it hurt a little). But that didn't stop the testosterone in my system to try (and complete) a workout Monday afternoon. In my mind, even after all the years of experience I have training, I didn't want to miss a workout.
By Monday night, my back was hurting tremendously.Since I have had disk problems before, I chalked it up to a bulging disk, and followed the protocol of rest and muscle relaxers to ease the pain.
That didn't work, and by Wednesday, I was begging for someone to kill me. No such luck, nobody tossed a toaster into my bathtub, and I couldn't get the number to Michael Jackson's doctor.
So I called my own doctor, who, unfortunately doesn't believe in euthanasia. He did however, make an initial diagnosis of a strained, or torn lat muscle, which, as I said before, is very painful.
The worst part, however, is the recovery period -- 2 to 8 weeks.
So instead of missing one or two training sessions, I am potentially missing 24 sessions.
Not smart.
And at the absolute worst time. We are scheduled to open our new gym this week, and I am on the disabled list. What a role model.
But I have always believed that when life gives you lemons, you pick them up and throw them at someone. In my case, I am tossing them at myself.
I am spending my downtime reading and rereading training manuals (especially the parts about training while hurt), and watching training videos, and listening to speakers on my ipod. While, I cannot go out and practice these lessons right now, I will recover with my mind fully recharged.
And you had better believe I will listen to my body next time.
So please, learn from my mistake.
I was training on Sunday, when I felt a pop in my back. I thought nothing of it, and continued my session. It didn't hurt Sunday night, an even into Monday (okay, it hurt a little). But that didn't stop the testosterone in my system to try (and complete) a workout Monday afternoon. In my mind, even after all the years of experience I have training, I didn't want to miss a workout.
By Monday night, my back was hurting tremendously.Since I have had disk problems before, I chalked it up to a bulging disk, and followed the protocol of rest and muscle relaxers to ease the pain.
That didn't work, and by Wednesday, I was begging for someone to kill me. No such luck, nobody tossed a toaster into my bathtub, and I couldn't get the number to Michael Jackson's doctor.
So I called my own doctor, who, unfortunately doesn't believe in euthanasia. He did however, make an initial diagnosis of a strained, or torn lat muscle, which, as I said before, is very painful.
The worst part, however, is the recovery period -- 2 to 8 weeks.
So instead of missing one or two training sessions, I am potentially missing 24 sessions.
Not smart.
And at the absolute worst time. We are scheduled to open our new gym this week, and I am on the disabled list. What a role model.
But I have always believed that when life gives you lemons, you pick them up and throw them at someone. In my case, I am tossing them at myself.
I am spending my downtime reading and rereading training manuals (especially the parts about training while hurt), and watching training videos, and listening to speakers on my ipod. While, I cannot go out and practice these lessons right now, I will recover with my mind fully recharged.
And you had better believe I will listen to my body next time.
So please, learn from my mistake.
Saturday, August 1, 2009
When the going gets tough...
Let's just say it hasn't been an easy week.
Okay, the word is out that we are opening a gym. Our target is September 1, and we have been working like dogs to get ready. Fortunately, we have had many of our students (along with spouses, and kids) helping us paint, build, clean, and do all the nasty prep work. Unfortunately, on Monday evening, one of our sub letters backed out of the arrangement, leaving us with an extra 2500 feet of space (and the accompanying rent payment to go with it).
That evening, I mistakenly set a pitcher of caffeinated iced tea next to my bed, instead of my usual decaf tea. (I do try and stay hydrated all evening). Needless to say, I didn't sleep particularly well. (I'm sure the increased cost of business had something to do with it as well.), so Tuesday was a rather loooooooong day.
Tuesday night, my daughter was admitted to the hospital with pregnancy complications. She lives in California, so I did not find out about it until Wednesday. A great way to start a busy day.
Thursday brought some unpleasant personal news as well, and Friday, I was just plain ill.
Needless to say, I was unable to work out with my usual gusto all week, and am feeling the physical effects of a trying 168 hours.
But that didn't stop me from growing mentally. I spent Thursday and Friday afternoons and evenings reading and rereading some of the best training books ever. The Naked Warrior by Pavel was a great kick in the head as to how I should be focusing my training to get stronger. Beyond Bodybuilding, also by Pavel is the ultimate guide to strength techniques that are lost on many of us, until we actually try them.
And, Joe Hashey's Bull Strength Manual is a killer guide to some unconventional methods of getting in true athletic shape. I must confess that we will use many o Joe's exercises wen our gym opens in a month.
My point is that even when we are not feeling up to snuff physically, there are ways to train that do not tax your body. In fact, the renewed mental focus has me feeling better already.
If you would like The Naked Warrior, Beyond Bodybuilding, or any of Pavel's other books, go to http://www.buckeyekettlebells.com/ and click on the products page. The link to dragon door will give you access to a wealth of information.
For Joe Hashey's book, go to www.bulllstrength.com. It is well worth it.
Okay, the word is out that we are opening a gym. Our target is September 1, and we have been working like dogs to get ready. Fortunately, we have had many of our students (along with spouses, and kids) helping us paint, build, clean, and do all the nasty prep work. Unfortunately, on Monday evening, one of our sub letters backed out of the arrangement, leaving us with an extra 2500 feet of space (and the accompanying rent payment to go with it).
That evening, I mistakenly set a pitcher of caffeinated iced tea next to my bed, instead of my usual decaf tea. (I do try and stay hydrated all evening). Needless to say, I didn't sleep particularly well. (I'm sure the increased cost of business had something to do with it as well.), so Tuesday was a rather loooooooong day.
Tuesday night, my daughter was admitted to the hospital with pregnancy complications. She lives in California, so I did not find out about it until Wednesday. A great way to start a busy day.
Thursday brought some unpleasant personal news as well, and Friday, I was just plain ill.
Needless to say, I was unable to work out with my usual gusto all week, and am feeling the physical effects of a trying 168 hours.
But that didn't stop me from growing mentally. I spent Thursday and Friday afternoons and evenings reading and rereading some of the best training books ever. The Naked Warrior by Pavel was a great kick in the head as to how I should be focusing my training to get stronger. Beyond Bodybuilding, also by Pavel is the ultimate guide to strength techniques that are lost on many of us, until we actually try them.
And, Joe Hashey's Bull Strength Manual is a killer guide to some unconventional methods of getting in true athletic shape. I must confess that we will use many o Joe's exercises wen our gym opens in a month.
My point is that even when we are not feeling up to snuff physically, there are ways to train that do not tax your body. In fact, the renewed mental focus has me feeling better already.
If you would like The Naked Warrior, Beyond Bodybuilding, or any of Pavel's other books, go to http://www.buckeyekettlebells.com/ and click on the products page. The link to dragon door will give you access to a wealth of information.
For Joe Hashey's book, go to www.bulllstrength.com. It is well worth it.
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