A programming Zen

Milestones.

Age? 1, 13, 16, 18, 21, 25, 40, 50, 60...all having a reason to celebrate the next 'chapter' in our lives. First birthday, teenager, drivers license, lottery tickets, shots, car rental, 'over the hill', and the 10+ thereafter are all milestones.

Firsts? communion, acceptance letter, job, apartment, pet.

Training? A new personal record, weight loss on the scale, new pair of pants you have been dying to fit into, new body fat percentage, decrease pain and injury.

All milestones in life.

What do these all have in common? A milestone is a part of your personal journey, goals, motivation and concepts.

What does this have to do with fitness...hear me out.

Sure, its easy to say you're 'going to the gym.' I can go to the gym all day...hang out...lift things up and put things down. But what am I really doing? Too often to I hear from people and see people with this exact concept. Start with some bicep curls to make me feel good--then hit up the 'ab' machine to start my 6 pack, maybe end with some recumbent bike. Sounds about right. If I'm really feeling good I'll throw in some tricep exercises. Sounds like a day. 2 hours later...a protein cocktail down the hatch...you must be exhausted.

If this sounds like your workout or if you have done something similar, I would insert apology here for being so blunt, but you have no idea what you are doing. I was once told by a friend on how upfront I was to him about his love life...well take me as I am, I'll tell you like it is. Ab machines are out, bicep curls with a mouth piece are useless, and the recumbent bike on a level 1, RPM's at 150 will help you with joint mobility and not so much with fat loss. Moving on?

Its time for a plan. Its time for new exercises and time to hit your milestones with power.

Create a plan of action.

1. Write out three goals you would like to accomplish in 3 months.

2. Read new fitness articles (I don't care what it is, just start reading)

3. Look for nutritional information (the good, bad, and the ugly)

4. Ask for help, stop being shy. Most fitness experts are willing to help and will respond to your e mails!

Its possible to hit your milestones and goals and feel great. It starts with you and gaining knowledge and ends with success.

Create a plan, execute it, learn from it, achieve, believe.

From the Inside

I have been motivated to create a new goal for myself every month this year. During the month of march I have not given up, I have taken a new approach to my goal. Although this one is not a physical project, it is a project that is about being me. Too often did I find myself wanting to compete, change my body, look a certain way, perform a certain way to please others. The drive was starting to be found on the outside rather than the inside. Outside of me was goal oriented, the inside was crumbling. So I have made march about the goal of being ME.

How often is it about you? How often do you pick something during your day that solely focuses on your needs for yourself?

We sometimes have other people doing this for us, but we forget an important aspect of digging inside instead of outside and helping ourselves.

I see this with many of my clients who are beautiful mothers, athletes, parents, business owners, and hard workers. They put other people before them. My job to them, I always start my training sessions by saying "This time, this hour of training that we spend together is about YOU. Its about your work, your body, your mindset, your goals."

I post this picture of Joe Pa during a strength and conditioning practice at Penn State, 2011 because it shows just this. At a ripe age of 84, he is still showing who he is, his passion, his efforts, and his love. Its for the game. That last 10 minutes of gassers at the end of practice is for the team, for the coaches, for the glory, but starts within YOU. Others will see this, become inspired and the efforts continue.

Forget about what the 'outside' wants or wants to see. Dig deep and find it from the inside. Be who you are, rely on that to help you overcome our obstacles. Create new challenges for yourself; and know that every month it can be something that works on you from within to shine without.

Be it. dream it. believe it.

-K-Fed.

Instrumental

Music and I...we have this great thing going on. We're in a pretty serious relationship, and from the outside looking in it looks great, but once you step into our shoes...its a different story.

We've been through our ups and downs, conservative moments and some less conservative. Phish, Dave Matthews Band, Jay Z, Lil Wayne himself, Justin Bieber has even stepped into our relationship lately.

Last night I found myself dragging (literally dragging my feet) into the gym to get through my last 30 minutes of much needed cardio. Life is made up of relationships. Not only with yourself and another person, but with other things as well. Currently, I have a relationship with the 3rd stairwell from the right at LA Fitness. I also have a relationship with my instrumental 80's hip hop music I recently purchased from ITunes. So when we all get together, without argument, Level 6 step and track 2 begin. Legs now get fired up, adrenaline is going...to the beat of my instrumental.

Some people may walk past and judge our relationship, or maybe they just think I've lost it because I find myself dancing one step after the other. I like to think they're just inquiring about what type of beat is making me love the stairwell so much. Its not just the great workout I gain from it, its whats behind the motivation that counts. Training to run 66 flights at Rockefeller center isn't an easy task...but will be done. Each step I take, its another step of thankfulness of my two legs and great health. Never letting it get ahead of me, in some cases more fortunate than others. A great cause to run: looking to solve the cure for MS: leading to a brighter future for others.

My life is made up of an instrumental song right now. Its not the words that keep me going, its the beat of the music. The beat of each step. Its the beat of each person I am thankful to train with and learning about their instrumental life.

...Let the beat RoCk....

JANUARY...CHECK!

First rule, never let em change you.

Rule two, do you to the fullest

And never be ashamed to.

Your just good at what they can’t do.

And they hate that, they wanna paint you

In they color, put you on another.

But what they don’t accept, and what they don’t see

The best thing is what you already be.

January 15th Marks event one of 2011. This took place at Hybrid Athletics in Stamford, CT. A Crossfit/strongman partner challenge consisted of the following post below. It was something I could have trained harder for, but in real time, I had prepared as much as I could mentally.

The gym was cold, I was sore from a workout from the day before, it was early and it was Saturday. On the flip...I was surrounded by people who are if not more enthusiastic about fitness than I am. A room full of hundreds of fitness gurus pushing their bodies to the limits. Tires, Kettlebells, dirt, sweat....I've been told by one "you're all crazy."

My coach/coworker walked in to the scene after the second event to watch and he was shaking already...he wasn't even doing the workout. It was a strength in numbers and feeling of empowerment. Maybe it was also the line up of coolers and protein shakes along the middle of the gym.

Was it hard...absolutely. Was it fun? You know it. What I enjoyed most about it...The support, energy, and learning from the what, how, and WHY others train the way they do.

Awesome day, thank you to all that came to support. And Thank you to Rob, Tim, Mike, James, Katie, and KA at hybrid. I'm so glad to have met all of you and to be a part of the community.

enjoy....

Event 1 Twin Deadlift.....7 Big Jumps followed by 20 pound jumps for all divisions

Each team will be given 30 seconds to step up to the bar and successfully deadlift the weight. If they don’t finish the lift and return it back to the floor within 30 seconds they are out of the event. If they successfully lift the bar they go to the back of the line and make the next attempt. Small Jumps are in BOLD LETTERS.

Women’s LW 220...2 plates per side. 30 pound jumps
220, 250, 280, 310, 340, 370, 400, 420, 440, 460, 480, 500, 520, 540

Women’s HW 270...2 plates and 2 25’s per side. 50 pound jumps.
270, 320, 370, 420, 470, 520, 570, 590, 610, 630, 650, 670, 690, 710

Men’s LW 355...3 plates and 2 25’s per side. 70 pound jumps up to 705..then 50 pounds
355, 425, 495, 565, 635, 705, 755, 775, 795, 815, 835, 855, 875, 895, 915

Men’s HW 435...4 hundred pound plates per side. 90 pound jumps.
435, 525, 615, 705, 795, 885, 975, 995, 1015, 1035, 1055, 1075, 1095



Event 2 Twin Tire Flip and Log Viper Press from lap to overhead 5 down to 1

Each team will begin with tire flips for 5 reps. Then, each person must clean and press the log from the lap position to the overhead position for 5 reps. After they’ve completed the first set of 5 they will move back to the tire to complete a set of 4 flips and 4 presses each. Down to 1 rep of each movement. Possible 45 points awarded, 1 for each successful rep. 10 MINUTE CAP

Women’s LW...75 Pound Log...5 pound plates per side and 650 tire

Women’s HW...95 Pound Log... 10 pound bumpers, 5 pound plates per side and 740 tire

Men’s LW...135 Pound Log...35 pound bumpers and 1,000 pound tire (good tread)

Men’s HW...155 Pound Log...45 pound bumpers and 1,000 pound tire (no tread)


Event 3 Carrying Medley

Teams have 8 minutes to move the following material across the length of the gym and back. Each person on the team must do a full length with each piece of equipment...meaning that 1 person CAN’T move the yoke down and back. Equipment can be moved in any order and has to touch the ground on the opposite end of the gym before it can be returned. Teams can assist one another to put the equipment in the required position. Points are awarded for each implement getting across the full length of the floor. Each stack of weights counts for 1 point. KB’s must both be moved to earn 1 point. 8 MINUTE CAP

Women LW
300 pound Yoke...55 pound bumpers x 2
25 pound plates x 20(4 stacks of 5)
110 pound sandbag carried in the lap or gut...no shouldering allowed
90 pound atlas stone carried in a bear hug
44 pound KB’s carried in the overhead position

Women’s HW
420 pound yoke...45 pound metal plates x 4, 10 pound metal plates x 4
35 pound plates x 20(4 stacks of 5)
130 pound sandbag
135 pound atlas stone
53 pound KB’s

Men’s LW
520 pound yoke...45 pound metal plates x 4, 35 pound bumpers x 4
45 pound bumper x 16 and 25 pound bumpers x 4(4 stacks of 5 with the 25’s on top)
175 pound sandbag
175 atlas stone
62 pound KB’s

Men’s HW
600 pound yoke...100 pound metal plates x 4
45 pound bumper plates x 20(4 stacks of 5)
200 pound sandbag
210 atlas stone
80 pound KB’s


Event 4 and 5 Back Squats and Burpees x 4 rounds

Teams will have a choice of 3 different weights to squat. One athlete will squat while the other performs 25 burpees. They will switch places and repeat for 4 rounds....meaning they will each squat and each do burpees 4 times. They will receive 2 scores on this event....overall time to complete 4 rounds of burpees and total pounds moved on the squats(reps x loaded weight). Only the top 3 teams per division will compete in this workout. We’ll go women in the first heat and men in the final heat of the day.

LW Women 95, 115, 135

HW Women 115, 135, 155

LW Men 135, 155, 185

HW Men 185, 205, 225

The Beauty

Each day in 2011 has yet to bring me a new adventure. Today I'm home...not by choice, but because of the beautiful snowfall we were presented with last night. Last night I had the same feeling I had when I was in elementary school when you know the world is going to stop tomorrow. No school and a full day of relaxing. I would get so excited about snow when I was growing up...I guess it still means I have yet to plan my future as a grown up.

Asleep at 2 am. Up at 7 to watch the snow fall.

Total accumulation so far: 12 inches.

My first thought: I'm not able to get to the gym.

My second thought: Time for myself!? I had to actually say it to myself to know it was true! Time to catch up on programs, ideas, e mails, and recovery for my body.

ME+my Keurig= PRODUCTIVITY!

How am I going to get a workout in today? Shoveling and use of my TRX in the house! Just because we aren't able to physically get out of the driveway, doesn't mean we aren't able to move. Shoveling is an incredible workout...just make sure you have a great playlist: may I suggest the new Kanye West album. Monster.

I've been working on a few things outside of my own personal workouts: a new Personal Training studio, new clients, and a new website. Stay tuned for updates.

Moral of the story: don't be afraid of nature. Take it for what its worth, use it to your advantage. Take time for YOU, be creative, innovative and have fun with your workouts and ideas.

EXCITEMENT!!

2.0.1.1.

It seems like yesterday it was 2007. I was graduating from Penn State and thought: Where is this life really going to take me?

"I wish that I knew what I know now....when I was younger"

Do I really wish I would have known where I am now? No. Everything in my past has lead me to success, failure, and more importantly...its all about the trials.

Word of the year: EXCITEMENT:

2011 is going to be full of new ideas, experiments, programs, diets, workouts and competitions. Every month I have decided to fill my calendar with something I have never done. One big competition every month.

So far here is the plan:

January 15: Hybrid Athletics partner competition. Partner: Kara O'Conner. Two Kara's...get serious.

February 27: Climb to the Top: A unique opportunity where participants get to Climb to the Top of the Rock Observation Deck at Rockefeller Center, while making a difference in the lives of those affected by MS!

March: Open to Ideas!

April 16: Fitness Atlantic Fitness modeling competition, New Haven, CT.

Exciting? Absolutely.

I'm taking this year to make my body my own experiment, my own work of art. What obstacles do I have to overcome to make it to the top. I will be blogging more often, and i just bought my own mini flip...so be expecting videos as well!

Join me for 2011...share your goals, aspirations, and what is going to MAKE 2011 yours.