February 23, 2010
I have been bad, I have been slacking on my post’s and I am sorry! No excuses…
Today’s blog is going to be a little different, I was speaking with my father earlier and he brought to my attention some very troubling news from South Hadley Mass…here is a quick video to get the full effect.
Not many words came to my tongue after I watched this clip, I guess the word “sad” fits best.
…sad that her parents, family and friends have to live with this tragedy for the rest of their lives.
…sad that her parents, family and friends have to live with this knowing it was most likely preventable.
…sad that this isn’t the first incident of student bullying in South Hadley schools.
There is a difference between being picked up and what this young female had to endure. It was non-stop bullying in school and out of school; on Facebook, Myspace and via texting. For what reason…? Nothing can justify this inhumane treatment of another student.
…sad that teachers didn’t pickup on this or if they did, turned their shoulder.
…sad that parents raise kids like this now a days, kids that need to feel superior by demoralizing another student and the end result?…death.
I guess this sits deep in my soul because people need to take action in their own hands, it needs to start with parents. The word “parent” in today’s world mean’s nothing more having a child. Whatever happened to teaching morals, values and respect?
Over the last couple years; as I’ve been maturing, becoming that remarkable person my parents pushed me to become, and I have come to a very powerful and bold realization…We, as a people, are falling apart.
I understand, there are very good people out there. Yet everyday the good is fighting and uphill battle against the bad.Obesity Epidemic, Health Care Costs, Teen Suicides, increase of sedentary children…etc. This list goes on at a very alarming rate. Whatever happened to respecting each other, keeping an open mind to knew things, new people and new ideas. We are very quick to judge as a nation and it’s pathetic.
Have a look in the mirror? What do you see…someone who treats others with fairness, respect and dignity as you would family; someone who accepts things other than “status quo”; continually learning, reading and writing to stay up to date and won’t settle for complacency and ignorance. Let’s be real, everyone isn’t perfect, we got it, blah blah save me the BS please…no reason why you can’t be perfect at being a respectable human being…at any age.
Kids, don’t do to others what you wouldn’t want done to yourself and parents…for the love of god, get over yourself and do your REAL job, be a parent not a accountant…
For those of you who are legit and demand the best out of people, thank you.
Hope this sheds some light on the people who need it…
Peace. Love and Respect.
February 18, 2010
12 Pack AB’s in 37 seconds. I swear……..
Let’s be honest here, I was born with a damn six pack. So “AB’s” for me…are not an issue. Yet, there are some people out there that need to work at building “AB’s”…Instead of you going about this totally bass-akwards, I will give you a little routine I came up with for my friend today, Chris Woods, (shout out, SHS 2004) it’s called the BAMF AB-DOMINATOR.
Yes, yes he is fist pumping to his 12 pack.
See, 12 Pack “AB’s” in 37 seconds…kidding. This will take time and you make have to build your way up to this point if you are not there yet.
1) Ab Wheel or Stability Ball Rollouts (if you are a novice or lack the ability to resist lumber extension)
2) Cable Press ISO Hold ( the torso’s ability to resist rotation)
3) 3 point Extension-Rotation ( works torso rotary stability, glutes and some T-Spine Mobility to boot)
4) Hand Switches ( Torso stability in 2 plains, glutes and shoulder dynamic stability as well)
1) 8 repetitions, 2) 3 x 10 second ISO Holds/side 3) 6/side 4) 20 seconds
Complete this circuit 3 times with 60 seconds rest in between. You can progress from less # of circuits to more, less # of repetitions to more or add a weight vest to the AB Wheel, 3PT ext/rot and hands switches and increase the weight on the Cable Press. Also, cut down rest in between circuits as well. RIPPED “ABs”. FIST PUMP!
Key Points- Just watch my form, it’s flawless…but seriously, always squeeze your ass, minimize un-needed movement, chin tucked, shoulders back and don’t let your hips sag about covers them all in some way.
ENJOY! Tomorrow, I wil tackle a suggested blog post from a loyal reader, “Top 5 Fruits”
**cue Jaw Drop......NOW.
Peace. Love & “AB’s”
February 17, 2010
The Readers Have Spoken
After having a record high number of hits on the blog, 80 to be exact…yet only a couple legitamit comments; I have chosen 3 topics to write about in the following days.
- How to correct a tight posterior Glen-o-humeral joint capsule
- 5 of the most common and misinterpreted “food myths”
- Top 5 fruits for your health
Can SHE meet me half way please...?
For today, I am going to leave you with a site that has brilliance spread all over his blog, it is a nutriotion based but not limited too blog style. This man gives out great recipes, advice on products, books and analyzes articles and studies like no other. His name is Coach Brian St Pierre and he is a trainer at Cressey Performance. I hope you all enjoy his site and find time everyday to check up and read it! I know I do
Peace. Love & Buckwheat Blueberry Pancakes
Just one of Brian's many phenominal recipes!!!!
February 16, 2010
You The People, Must Speak.
Before I get to today’s post, I want to show you 3 other articles/sites that you should look at after you are done reading what I have to say.
- New Cressey Performance Website is up!! HERE
- Alwyn Cosgrove posted a great article discussing a recent study on using a trainer(supervised) or taking advice(unsupervised) and how it affected fat loss over 4 months. HERE
- John Berardi has a website, Precision Nutrition, he had a guest writer put up the most recent article, its all about “Counting Calories”, it is definitely an eye opener. Check it out here
I hope you enjoy those read’s and continue to follow along, this is how you build a NETWORK people!!!!
To end this post, I want you, the reader to give me up to three topics, whether it be questions about programming, exercises, injuries, diet or if Titanic really hit an iceberg or if it was all a conspiracy… I will choose the 3 best topics and attempt to tackle each one with a separate blog post. This is your chance to see what I am made of; and I know how many people visit this blog everyday as well, so if I see 30 people view and 1 comment, **CUE Liam Neeson line in Taken, “I will find you and I will kill you”…so bad ass I had too.
Comment below; Choices 1, 2, 3
Look forward to reading your comments!
Peace, Love and B-E-A-UTIFUL women.
February 15, 2010
Just A Simple Thank You
Today, let’s take a step back, take a deep breath and say THANK YOU.
Who do you thank? Well, that’s your job to figure out. I feel that thank you is an under used word in today’s language. Just opposite to the word “sorry”. People say sorry all of the time, but are they really truely sorry? Typically not, becuase they may be saying sorry for the tenth time and in essence, if you were sorry, you wouldn’t be sorry for the same thing over and over again.
Everyone has something to be thankful for, whether it is a family member, their health or a good beach day.
I know I am thankful for my family. Without a doubt, they have been the most influential part of my life. There are some parents that have a path for their child, my parents, let me find my own path. They taught me what I needed to know, they gave me money when I was eating white bread and duck sauce for dinner my tools, and said, now its your call, now its your move. In the end, I am thankful for that because I wouldn’t be doing what I am doing today without them. So thank you Steve, Stef and Jay.
Thank You
Awh Chrissssss, that’s adorable. pfffffft, lay off me. Every now and then, everyone has to take a step back and say thank you. Choose something everyday when you wake up and say thanks, simple.
I guess saying thank you can go both ways. It can make you feel great about a certain something and it can also make someone else’s day. The most rewarding part of coaching, specifically field hockey for my club players is having them say thanks to me. No money or possession could mount up to someone being thankful for your support, for having an impact on someones future has no price tag.
You are never too busy, never too “stressed” to say thank you. Make someones day and say thanks. Im sure they deserve it.
You could go as far as hugging someone like the video below as well. It’s sad how such small tasks and appreciations have become less and less apart of the everyday life.
Peace. Love & Thanks.
Comment below for what or who you are thankful for!
February 12, 2010
Asparaguas:Winter::Saying Sarah (When her name is Susan):During Sex
…I think the titles is rather self explanatory, you just shouldn’t do it.
But Chris, why shouldn’t I eat asparagus in the winter?
It’s not in season!!!; this means you are eating vegetables and or fruit that could be imported as far as Columbia!
"Fresh" Nectarines Imported from Chile
Oh ya, well it says “fresh organic”, so it must be fine!
This is all good and well, but let me paint a picture for you when buying out of season fruits and vegetables.
"Tender" Green Asparagus from Mexico
You could be putting money in the pocket of Sarah Pallin’s campaign to run for president, that would be carnage!
Let me back track with that statement…
You buy organic bananas from Columbia…those bananas are picked fresh from a tree, that banana gets thrown into a truck (fueled by gas), that truck, takes it directly to a plane (fueled by gas), that plane travels the 5,000 miles to get to New York. From there, the banana is moved to another truck (fueled by gas), which goes to a warehouse, which goes into another truck, which brings it to your store, where they market “Fresh Organic”…all of those trucks, needed fuel, the fuel came from lets say GAS PLUS; GAS PLUS supports the republican party, and funds part of their campaign…Sarah Pallin runs for office in 2012. CARNAGE.
See how it all comes full swing…Nothing against the Republican party, or sexy airhead soccer mom Sarah Pallin, just her politics! Spend Spend Spend…
There are multiple reasons you should buy A) Local and B) In-Season fruits and vegetables. These are some summarized points from the award winning book by Michael Pollan, “Omnivores Dilemma”.
- Support the local economy, they could be your neighbors and friends.Finding this source of grocery gives you a face to your food, gives you a relationship to your food and the food grower. Can you put a face to the lettuce you just bought?…didn’t think so.
- The more In-Season and local you buy, the less chemicals used, less fuel burned and less pollution you dump into the atmosphere for produce transportation
- If you don’t or can’t buy local in your direct area, at least support” local” on the national level, buy from the USA!!! Not some foreign country that barely has a stable government! Even then, some fruit can travel upwards of 3-4,000 miles across the country.
- By researching what is “in-season” in your area, and becoming more aware of what you eat, this will play off into many health benefits in the end.
Red Grapefruit from the Good Ole USA!!!!
Below are 3 charts that cover many vegetables and fruits that are in-season, marked by green lines! Stop eating fuel covered produce!!!!!
I know the below charts say New York, but what grows in New York can usually grow in New England and if not, it’s a lot closer than Chile!!!!!
A Complete list of In-Season Fruits and Veg in the New England Area.
Complete List of In season Fruit and Veg in New England
I hope this post has opened the eyes of some to the fact that yes the world has this new found ability to eat whatever we want whenever we want it, but at what cost? The planet? Local Economy? Your health?
To End, let me go on a little bit of a rant, or a tangent if I must…I don’t have millions of dollars, in fact I am actually a poor college student and will be for at least 2 more years from now. However, I will tell you that I prioritize my budget accordingly and eat healthy. If that means, I don’t buy new jeans or stay home from a night out at the local watering hole, then that’s what it means!
Many people make excuses saying that buying locally grown or organic is too much money. Initially it may be that way, but if you look in the long run and what you spend on health care and medications from eating like shit for 35 years…you won’t think about the $7 you saved at the grocery store. Being sick from E Coli or Diabetes is a choice for many, you choose to eat the food you eat, no one else. All it takes is a little effort and diligence; just sad to say that the common man doesn’t have the ability to put in effort or be diligent anymore, and everyone else is paying for it…
Peace.Love & Grow Up and Budget yourself to live a healthier life.
February 11, 2010
In Memory of, Cpt. Phil Harris
I want to dedicate this post to Cpt Phil Harris of the Cornelia Marie. He was a 5 season star on the Discovery Channel’s epic reality show, Deadlist Catch. He passed away yesterday due to complications from an 11 hour surgery. To get the full story on Cpt Phil and his family, visit HERE.
Deadliest Catch was the first true reality show regarding a job, and specifically the most deadly job in the world…AX Man or Swamp Loggers doesnt hold a candle to 90 foot waves. I have watched every episode of every season and have witnessed a dozen people dying on the show, this is no joke. I have the up most respect for ALL of the guys that venture out onto the Baring Sea to crab in the worlds most epic conditions. I know I couldn’t do that job. So the next time you are bitching about your desk job…just think about trying to type while 80mph winds and freezing cold rain is slapping you in the face and you are going on 48 straight hours of no sleep. Don’t complain…if you do, read my last post HERE.
I’m sure Cpt. Phil had wished to go over the Baring Sea and not in some dumb hospital bed. The show will never be the same without Cpt. Phil. You built a fan base from just being you, uncensored and outright! You will be missed good sir.
Peace. Love & Crabbing
February 10, 2010
The Harsh Truth: STOP F*&^^NG Whining…
Preface:I guess you can say I am just darn tired of listening to people whine, bitch and complain about their life and everything that may encompass it. Yes I am talking to you!!! This post will be harsh, but it will be true to the heart and it will wear many masks, one of which will fit you, in some way or another…don’t try to avoid it.
You have control over your life.
You have control over how much or how little money you have, how often you are sick and who you spend the rest of your life with. This list of controls can go on forever…this is not my point. My point here is that you have control over who you are; not your friend, not your mother and not your stock broker. You are the driver, and life is your car.
[READ: I am not sitting here typing this to make people feel sorry for themselves or get defensive...if that fits you right now, stop reading, I don't want a sappy baby on my blog.]
I have gathered some clips, pictures and quotes that hopefully will touch upon all realms of life; and will get you thinking, does my life REALLY suck?…ANSWER: NO!!!!
Haiti
Haiti's Devastating Earthquake.
I pray for the people of Haiti and hope that they will bounce back and become a stronger nation from this unforeseen event, that no one could have been prepared for! When life deals you cards that suck, make the best of it and push through to the end.
Grow up and have an open mind to others. It’s funny, when you are in junior high or high school, you always told yourself, “God I can’t wait to get away from this drama, away from immature people and into the real world”…Yea, news flash, everywhere you go, there will be drama and immature people. I’m sorry but this world is full of common-sense-less ignorant people that have no real conception of success, happiness and gratefulness. Sad, sad, sad.
Here is a clip I got off of Alwyn Cosgrove’s blog that really sat deep within and inspired this blog to begin with. I think Will Smith does a great job of describing his motivation, his passion to be who he is today!
My last clip touches upon a good life lesson my mother taught me, “When you think you have it bad, someone else has it worse..” Just watch 2 minutes, and you will get my point…
This clip was not to preach god, if you thought that, you clearly missed the mark…the mark being, the man has no arms, no legs and loves life. Enough said.
Be Thankful and Not Wishful.
I read a great book over the summer, “Shut Up, Stop Whining and Get a life” by Larry Winget. Go pick up a copy for yourself and you will be impacted more than you think. To that end, I will leave you with a quote from his book, it’ll get you thinking. Leave responses in the comment section!
Peace. Love and Enjoy life for what it is.
IF… If you can start the day without caffeine,
If you can always be cheerful, ignoring aches and pains,
If you can resist complaining and boring people with your troubles,
If you can eat the same food every day and be grateful for it,
If you can understand when your loved ones are too busy to give you any time,
If you can overlook it when those you love take it out on you when through no fault of yours, something goes wrong,
If you can take criticism and blame without resentment,
If you can resist treating a rich friend better than a poor friend,
If you can face the world without lies and deceit,
If you can conquer tension without medical help,
If you can relax without liquor,
If you can sleep without the aid of drugs,
If you can honestly say that deep in your heart that you have no prejudice against creed, color, religion, gender preference, or politics,
Then you have reached the same level of development as your dog. ~ Larry Winget
February 9, 2010
Networking 101
First, let me start this post off by saying, SORRY! It has been a while since I posted and in my defense, I wasn’t putting around doing bicep curls and staring at my chizzled figure in the mirror…seriously tho, I was…Anyways, I was actually in Orlando Florida coaching with my club team, Cape Ann Coalition. There was a 4 day showcase put on by USFHA at ESPN Wide World of Sports at Disney. To keep it short, things went really well, I was able to miss the massive amounts of snow in Balitmore and the mid coast states by a hair, thank you Air Tran customer service man who put me on hold for 90 minutes…I hate/love you!!!!!
Now to dah meat and taters…
Networking is a valuable tool in today’s world, in some cases, it’s not how good you are, it’s who you know that can shed positive light into your life. Hell, that’s how I got my internship, apart from my stellar 7 minute interview with Pete and Tony after they just got done with a workout and really seemed like they just wanted beef and protein and not a dumb intern blabbhing away about the how awesome he was…wow, that was one big run-on sentence!!
Since I have been coaching with Cape Ann and attending USM, my network has vastly expanded over the years. I can now sleep on a couch in England, have a beverage with an Aussie in Brisbon, drink Saki in Japan and get a lift in at most Universities if I were to make a phone call or send an email. This network didn’t build itself over night though.
I will shed some light here, and lend my helping hand to those who have a smaller network than Sarah Pallin…
- Remember people’s names: This is the hardest one of them all, when you are introduced to someone new, remember their name and if you don’t understand it, ask them to repeat it until you get it. During your conversation with them, try using their first name as many times as possible, this will engrain it into your memory!! Following your intro, each time you see him, even if you don’t talk to him, try to remember his/her name until it’s second nature!
- The only dumb question is the question not asked! Some times great conversation starters are questions. If you want to introduce yourself to a presenter at a lecture and don’t want to look like a fool, ask him/her a question…it’s the icebreaker of the business industry. Unlike a bar scene ice breaker like; “Does this rag smell like chloroform to you?”…too much?
- Don’t be fake, be yourself and have confidence with who you are…I won’t go into much detail besides give you a clip from Daniel Tosh’s stand up act…He speaks it how it is!
- Don’t always talk shop…the most annoying part of coaching youth HS athletes is when the parents, can’t talk about anything but their daughter and how she is the next Olympian…in reality, I tell them she needs to pick up the trumpet and stop with field hockey…but I don’t tho.
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...or you could just look like her, networking will take care of itself!
- What’s the point of building this network if you don’t utilize it! I have on many times, called, emailed or texted people that I have met and built relationships with asking them for help in some way, shape or form. This is the point of having a network. Don’t feel you can’t take advantage of this or feel guilty when you do…it’s the whole point! Just be ready to return the favor at a later time. You never know when using your network will come in handy…for graduate school, jobs, accommodations or money saving!If you have any other networking strategies that you feel help you or have worked in the past, post them below or email me and I can add it to the post!
For now, enjoy and pay it forward! You may not know it, but you are building a network by reading this!
Peace. Love and Jessica Alba.
February 2, 2010
…Don’t mess with evolution! Part 1
I went in a bit early this morning to CP and figured I would check out the Daily Newspaper. So I picked up the Globe and even though it was Thursday’s issue, I still gave it a read. On the front cover sat the title “Shoeless running may spare feet” by Carolyn Johnson. While this isn’t anything new to me, because I’m brilliant in all realms of life I keep up to date with new fitness trends and news, it is a growing trend in today’s fitness world.The fact is that humans were not meant to have heels.
The Logistics: Daniel Leiberman of Harvard University completed a study on ground reaction forces that were created with runners wearing shoes and runners not wearing shoes. The difference? There was a higher impact force on the heel with runners wearing shoes. Why? Well, runners not wearing shoes tend to make first contact with the middle or ball of the foot, absorbing the impact, barely touching the heel then pushing off with the ball of the foot again. It was shown that runners wearing shoes land heel first, causing a high heel impact. This impact force can lead to arch, ankle, knee and hip pain if repeated over a long time span. Further research needs to be done to prove whether or not a higher heel impact leads to more injury or not though. I would bet my pay check that it does.
At this year’s ACSM’s annual New England Conference in Providence, a presenter stated that since the introduction of the running shoe in the late 1960′s…reports of running injuries have increased steadily year by year…Wouldn’t you think with all of this new technology and advances in shoe design we would be healthier and less prone to injury?
On the flip side to this, “many barefoot runners report anecdotally that shedding shoes helped with injuries.” What do you think our ancestors wore on their feet while running down a pack of lions and tigers for lunch?…toss on Nike’s and kick some ass?…false. They hoofed it barefoot over rough terrain for miles at a time then kicked some SIMBA and Nala ass! ….(Yes, that’s a Lion King reference, god I love Disney)
The solution: Educate people. It is our responsibility as fitness professionals to educate the general public, friends, clients and anyone that can benefit from this information. There has to be more studies on this topic that aren’t funded by shoe companies, because shit, that won’t be biased or skewed at all! There has to be a big name figure that can promote this concept, someone that the general public can relate too, respect and trust. In today’s world, people just buy stuff becuase someone famous said so!…cough cough, Dan Marino and Nutrisystem..cough cough.
...I won't even say a word.
This entire topic has sparked some thought in my massive left and right cerebral cortex…if the shoe industry is misleading us like this, who else is? More on that in Part 2…
I would love to get feedback from anyone who has tried the alternative to typical running shoes; whether it be barefoot, finger shoes or even a decent alternative, the Nike Free. If anyone wants more information on where they can research more into the topic or where they can purchase the alternative shoe, please leave a comment or email me!
Peace. Love and Barefoot Running.
