Great message about the food you eat.

Hello  Everyone,

Here is a 5 minute video clip from Birke Baehr, an 11 year old who would rather be an organic farmer than an NFL Football Player.  He packs this clip with a ton a great information in a very short time.  It is amazing the talent that the young ones are bringing to the world.

I have not posted anything in quite a while.  This was a must for me to share.  I trust that you will enjoy it.

Cheers,

Coach G

Summer is Here. 2

Hi All,

I trust that your summer has been what you have wanted so far.  Mine has been full of learning for me as I continue to paint at my friend’s house for the 7th summer in a row.  It has been a big learning curve for me as I have logged over 700 hours there and I am now done one of the 3 third floor peaks.  It has helped me to focus on the journey as opposed to the destination.

On the training front I have become more and more interested in the nutrition part of health and wellness and performance training.  As Michael Pollan said, “Eat foot, not too much.  Mostly Plants.”  Based on that premise here is a  an article in the Precision Nutrition Website that shows the breakdown of the some of the Hyperpalatable foods that are on the market.  Remember those foods are designed to get you hooked!

If you are not getting the training results that you want look at the fuel you are giving your body.  That has a tremendous impact on your results.

Happy training!

G

P.S.  Here is a sneak peak at some of my efforts!  I called in for some help with the 3rd floor as Danny and Steve helped me for a couple of days!!!  Much appreciated guys!!!!

113 Young St

Summer is here!!!

Hi All,

Track and field season is done and summer is here and I am ready to start sharing my findings in the health and fitness world with my readers.  Thanks for taking a look at what I have to share and please pass it along to anyone who you think might benefit from it.

In the last few months I also developed 5 different programs for the students in my classes so that they would have a variety of options to choose from in their training. This took a great deal of time and effort and I learned a great deal in the process.

The top program of choice, amongst the students, was a modified version of Joe DeFranco’s Built Like a Badass.  (Thanks Joe for letting me share this with the students.) The 2nd most popular was a Spring training program that I designed for athletes getting ready for their summer sports.

There have been many times in the last few months where I have been asked do you have a program for this sport or do you have a program for that sport and I would like to take this entry to address some of the things that I consider when I am asked that question.

  1. What is the age/fitness level of the person wanting the program?
  2. What has that person been doing recently in their training?
  3. Is the person coming off of an injury?
  4. Is there a previous injury that might limit what the person can do in their program?
  5. What facilities can they access for their training?
  6. Do they currently have any limiting factors in their flexibility/mobility/stability in their body?
  7. How many days a week do they want to train and how much time per workout.So, what might appear to be a simple question about training, actually leads me to many more questions that I ask myself.  Designing programs is an art and I would encourage you to know the source of your program if you are looking for a new one.  Take the time to look into it for your Self.  You are worth it.

Happy training!

Coach G

A Few New Things…

Hello  Everyone!!

I apologize for the quiet month…I have been busy with a some new ventures. I am doing some speed/agility training and consulting for the University of Waterloo Men’s Rugby Team.  Also, I am totally revamping the Power Fit course at the school where I teach.  I created a blog with the full details of what we are doing in the course.  Feel free to head over there and use anything that you see.  I am offering the students 5 different 12 Week programs that they can choose from once they complete 3 weeks of general physical preparation.

1. Power Fit.

2.  Food Rules by Michael Pollan – Thanks to Scott Curtis and Shane Verbiski for sharing this book with me.  It is an amazing paperback book that gives you some great guidelines to make healthier food choices.  Simple, effective and informative.  Well worth the read….7 simple words he uses to start.  Eat food, not too much, mostly plants….a couple of the rules that I love are,  if it comes through your car window it is not food  and a third grader needs to be able to read the ingredient list on the food you eat.  I will be using this a great deal for myself as well as students and clients.

3. The last update is one of inspiration.  For all the soccer fans out there or anyone who loves a great story of people following their dreams regardless of the odds.  This well worth the 5 minutes!!      http://www.wimp.com/soccervillage/

My blog will be pretty quiet here for the next few months as I am heading into track and field season at school where I have a few commitments at the school, convening and photo timing at the meets. ( I am a computer geek as well…lol)  The technology that we use is amazing.  The camera takes pictures at 1000 frames a second. Check it out if you like. Finish Lynx

Enjoy the spring and see you soon.

By the way, if you come across anything that you think might interest me or the other readers please send it my way.  I love learning and expanding my perspectives!!!

Cheers!!

Coach G

Food Rules by Michael Pollan

Food Rules by Michael Pollan

 

youbars.com – This is AMAZING!!

Hello  Everyone!!

I just came across this company (Thanks – Kenen Shadd) that puts whatever you want in your shakes, trail mix, protein bars, and cereal. They also use a lot of organic ingredients too!!

The BEST part is that they personalize the label on EVERYTHING!!  I am so psyched to order some.

Check out the video clip!

Cheers!!

Coach G

Spotting

Hi All,

This is a great DETAILED article about Spotting the bench press from Elite FTS.  This is a place where I see the most errors in spotting.  Good communication between the lifter and the spotter(s) is essential!

We chatted about this in class on Friday as some students are planning to branch out and design their own programs for the first week of March.

If you want to design your own program you need to plan the entire week and have it ready for the first class of the week.  You also need to show it to your teacher.  Otherwise, you will be following one of the set programs that will be offered to you.

Cheers,

Coach G

5 Day Blank Template

Hi All,

For those people who want to venture out and design their own workouts this template can be used so that you are ready when we finish the GPP.

I have left on the Metabolic finishers as that is something that the entire class will be doing on a consistent basis.

Cheers,

Coach G

5 Day Blank logbook

Day 2 – Power Fit

Hi All,

Good day on Day 2.  Students had to follow the 3 before me rule to help educate each other on what the lifts in the GPP program are for the the 3 weeks.  Some students were sore from Day 1 and were happy to be working the other half of the body today.

Some students that had previously taken the course seem a bit upset that they have less freedom to lift “biceps and chest” every day as some did in the past.  Making some progress in small steps.

As Joe DeFranco said, “when you look the the mirror the muscles that you do not see are the ones that are important for athletic performance!”

Cheers,

Coach G

Power Fit Logistics

Friday’s class was a walk through the Self-Myofascial release work, the stretching circuit and the mobility circuit.  The circuits were done to timed music that allowed the teachers more opportunity to help and correct movements.

When you are doing circuit work to begin a class take the time to plan out the logistics of the entire circuit so that it can flow smoothly.  When it goes well take credit for that and when it doesn’t think of what you could do differently to make it better.

Friday the stretching went really smoothly.  When we got to the mobility I forgot to tell the class that 2 of the stations had moved from the weight room to the mezzanine and that confusion created a log jam as groups missed a station along the way.

We will chat about that on Monday:)