I had the distinct pleasure of conducting a strength training session with the North Hagerstown High School wrestling team today, and I gotta say, color me impressed. From beginning to end, the boys were focused, motivated, and willing to crank it like I wanted them to. I divided them into teamsof three, with at least one wrestler with a year or more of strength training on the team as my co-coach to help the more inexperienced wrestlers. We then did a simple strength circuit which consisted of deadlift, weighted pushups, and “commando” pullups.
Everyone kept busy, and worked hard, so I rewarded the best lifter with one of my “Train Hard(er)” t-shirts with one of the greatest quotes fro Coach Vince Lombard on the backi:
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.”
I wanted these kids to understand what will take them from good to great in the world of wrestling, and also in life. Working hard makes you good, working harder makes you a champion. Being willing to “pay the price” is paramount to set the stage for success. What are you willing to sacrifice to achieve your goals? Are you willing to do one more rep? Do one more drill? Watch one more instructional video? Give up weekend partying during the season?
This has to be understood if you want to be great. Commit to pitching a tent about a mile outside your comfort zone and get to WORK. That’s the key to success on the mat and off.
Just my opinion though…
-c
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And they continue to lie!! Now the Kellogg company is claiming that their Rice Krispies cereal supports immunity due to added vitamins…WOW, the guts of this company!
Read THIS
Vitamins or not, Rice Krispies is NOT a supportive food item. It’s nothing more than starch and sugar with a sprinkle of synthetic vitamins and minerals. When is the Federal Government going to get out of the food industry’s pocket, and handle these lying thieves who are killilng our contry one bowl at a time?
Nutrition is critical to living your best life, get the good stuff. Fresh fruits and vegetables are natures immunity support, not man-made fake food.
Don’t fall for lies and propaganda, keep getting the truth from us and other credable sources who actually care about your wellbeing.
Rrrrrrrr I’m so annoyed right now…
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I can barely contain myself. We are officially one day away from 2009 “Freaky Fat Loss” Boot Camp, and I am like a kid on Christmas Eve…We are about to take part in the biggest fitness extravaganza this city has ever seen! And what better organization to do it for than United Way of Washington County. I’ve personally benefitted from the United Way’s work, and truly believe that this organization is essential to not only Washington County, but to the entire nation.
From summers in the Boys and Girls Clubs camps, to the time I spent in the YMCA’s programs and activities I was kept away from the kind of trouble that some of the boys in my own family got into. When crack hit Hagerstown, in the late ’80s, a lot of the guys from my neighborhood were vanishing on a weekly basis. Some were arrested, some were killed, all in the name of fast money and reputation. I was kept out of that mess due to the combination of 2 things: a mother who kapt me busy, and locations to stay busy at.
United Way helps keep places open that keep kids out of the various avenues of trouble that are increasingly available today. If it weren’t for the Boys and Girls Clubs, and the YMCA, both of which are United Way Agencies, I don’t know if i would be sitting here talking to you right now. S i guess I owe them my life, and my career. “Freaky Fat Loss” Boot Camp is my small way of giving back what United Way invested in me for over a decade.
Kat and i hope to see you in the morning, but if you can’t come (slacker), please consider donating to United Way of Washington County, to make sure that they can continue to do the good work they do for so many people here where we live.
-c
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You know what? What more is left to say? We know the cause, we know the cure. Why are our kids STILL getting fatter??
It’s a 4 letter word: L-A-Z-Y.
Not the kids, but the parents. Setting a poor example of lifestyle choice, and allowing that lifestyle to interfere with a maximized childhood is criminal in my opinion.
It takes caring, time, and energy to keep a kid happy, healthy, and able, and often it’s not convenient. But can you think of a better reason to go way out of your way than to make sure your child is given a fair shot at the best life possible?
I can’t think of ONE. Just me though…
Stay tuned because in a few days, we’re going to have an interview with our very own Katrina Grant Seidman, RD, where she will give you ready to use strategies to raise a kid that actually likes to eat healthy. Imagine that…
-c
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As Halloween season is ominously looming around the corner, the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October. The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“ because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!
Well my rant aside, let’s focus on what we can control. Use the following three figure-saving tips that we have used with great success with our own clients for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:
1) Workout with Pumpkins:
Engage in some amazingly fun and effective seasonal fat loss workouts involving only your body weight and you guessed it… a pumpkin! This orange fruit can be used just like a medicine ball except for the smashing or throwing aspect, unless that’s your goal! Make your very own four-minute total body pumpkin fat loss workout, using the provided template below (the options are endless):
Exercise#1- Double-Leg Lower Body: Pumpkin Squats @ 20 s max reps, 10 s rest and transition
Exercise#2- Upper Body Push: Pumpkin Push-ups @ 20 s max reps, 10 s rest and transition
Exercise#3- Single-Leg Lower Body: Pumpkin Lunges @ 20 s max reps, 10 s rest and transition
Exercise#4- Upper Body Push: Pumpkin Bent-Over Rows @ 20 s max reps, 10 s rest and transition
- Perform this 2-minute circuit 2x for 4 total minutes
These high-intensity, metabolism-boosting circuit interval training workouts only take four minutes to complete and will have you burning tons of calories during the workouts AND even more calories while you’re resting… or having those naughty Halloween treats!
2) Make Healthier Halloween Recipes:
Think outside of the box when it comes to preparing Halloween snacks. One great strategy is to use fruit as a main component in your baked goods. The most popular fruit of the fall, the Pumpkin, is a health food in disguise. Loaded with beta-carotene and packing 7 grams of fiber in just one cup, adding this to any treat immediately improves it’s health profile. For example, culinary queen Naomi Nazario makes a fall-time classic, Pumpkin Pie, into a much more figure-friendly option. In her “Guilt-Free Pumpkin Pie” Nazario substitutes the loads of sugar with splenda and replaces high-fat condensed milk with only half the amount of low-fat or fat free condensed milk. Simple changes like this eliminate the high-sugar, high-fat combination that is responsible for the major weight gain around the holidays.
3) Use Common Sense:
- Only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.
- Allow yourself just one piece of candy in the morning and then one at night. Skip any desserts
that you would normally eat after dinner. Also, be sure to increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.
- Furthermore, if you indulge a bit too much it’s important to forgive yourself and move on. Dwelling on the past will not help your success.
We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season. So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up our boot camp workouts by using pumpkin exercises and making healthy pumpkin pecan shakes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.
FYI: 2nd Annual “Freaky Fat Loss” Boot Camp Benefit for The United Way of Washington County is October 31st. You gotta be there, last year was bannanas! Call for details: 240.217.5713
-c
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