Category Archives: exercise

10daysbetterblog 02

I’m on day two of a writing workshop, technically a blogging workshop. Day one was about my goal for 2015. Today the question is this: Why do you write?

I write to collect and publish my thoughts

Well, first I write because it helps me collect my thoughts. I’m a writer, it just doesn’t always go public. I process life when I write it down, analyze it a bit, and try to make adjustments to my game plan moving forward. And adding to waht I talked about yesterday, it also helps me feel like I’m moving things forward; I’m contributing to society, not just consuming everybody else’s stuff. Writing helps me learn, grow, and (hopefully) help people. And that second part, helping people, is really the second part of why I write.

I write because people are dying

This will sound harsh: I write because I don’t want people to die. Strong words. Let me explain. I was having dinner with my friend Jon Swanson last winter when he and his wife were driving through Madison. We started talking about me growing my health and fitness business and he asked the “why” question. “Why are you starting this business?” My answer didn’t satisfy him. He offered this: “You don’t want people to die.” He’s right. 

People are dying for many reasons, but heart disease is the leading cause in the United States. As an exercise specialist, this is a huge opportunity to help. I won’t save anyone by writing a blog post and getting a few hundred people to read it. But if I can cast the vision for a healthy lifestyle and provide tips, support, and challenges for people to pursue that lifestyle, now I can start saving lives. Keeping people from dying is a negative spin on why I write. There’s a positive, too.

I write because health is something everyone wants

There is a story around health and fitness. If it were a pill, everyone would take it. But there isn’t a pill. It takes work. And this work is made easier (a) with some science to tell us what to do, and (b) a team to join us in the game. People can relate to fitness. Either they had a good or a bad experience. Either way, they want it and I can walk them down the road. I write because I want to bring people to an undertanding of the importance of their health and then I want to empower them to take ownership it.


I’m glad I wrote this out. I think about it all the time but I’ve never put it into words. Thanks for the challenge, John. And thank you, kind readers, for another few minutes of your day.

Chapter 13: The Regulator

I could not do my job without my watch. I’m pretty detailed with my workouts, I track everything, and I program everything accordingly. I don’t want clients doing an exercise for 20 seconds without a clearlly defined purpose.  If they are doing something for a few minutes at a time, I don’t want to have to search for a clock. And even for rest periods, I keep that pretty tight also. Rest is a critical component of exercise sessions and I want to know how exactly much rest a client needs so we can push the envelope and train aggressively. 

My watch is a tool of the trade. It’s also a reminder of my standards. I’ve been thinking a lot about personal training. Sadly it doesn’t take a lot for a person to study for a few months and earn a personal training certification. My resume, on the other hand, includes and undergraduate degree (and minor) in the field along with a masters degree in kinesiology. I’m not out to change the personal training industry, but I’m out to promote myself and how I’m different than many other trainers. Excercise is a science and an art. With my watch, I’m constantly reminded to keep my programs scientifice. Know the numbers. Be disciplined with your workouts. Have a plan and stick to it. Then take those results and keept the challenge high and appropriate. You cannot manage what you do not measure.

 

Chapter 09: Race Day

There is a buzz at the start line. People everywhere. Long lines for the bathroom. Lifelong runner, first time runners. Lots of jogging, lots of stretching, lots of long sleeves. And of course those couple crazy guys with the short shorts. Guys, it’s 35° out.

This morning the start of the Madison marathon was a lot of fun for me because it was my opportunity to coach my small group half marathon class. I had two women one who had never raced before and another who had done a couple races but had bad experiences. This time they both had all their training miles so we were all feeling pretty good at the start line. One of them was pretty nervous, said she had too much energy. So I dialed down my excitement. But inside, I knew they had this.

I biked the entire course with them. I would bike ahead, get off my bike, cheer the runners until my girls came by, take some pictures. There were also three other ladies from Pinnacle Health and Fitness, so that was a lot of fun also. Around mile eight I called Katie and told her that I’m very excited for the two of us to run a race again together soon. It’s been many years since we’ve done that, but I’m really looking forward to 2015.

Both my girls finished well. They were happy with their times and felt as good as you can feel after running 13.1 miles in that cold of weather.

Congrats ladies! 

Chapter 08: The Expo (The Work is Done)

It’s the day before the big race. A local exposition hall opens up to vendors and race event booths so all the runners can pick up their packets, shop for some new (or last minute) gear, and mingle with other runners. Early tomorrow morning all these expo-goers will be battling the course. Training miles have been logged. The race day prep is in full swing. The work is done. That’s why the expo is buzzing.

Anticipation.

I’m excited to be a coach tomorrow. I’ve taken a small class of two women through an 8-week training program. They both had set-backs even in these eight weeks and yet both got the miles in to set themselves up to have successful day tomorrow. I’ve grown as a coach and I’m very proud of the athletes’ efforts.

 

 

AEDinNov14-01

November 1

Today I ran with my half marathon training class for our last long run before the Madison Half Marathon. We went 10 miles at 7am when it was 31 degrees and the sun hadn’t risen yet.

Our class was only eight weeks long. So it’s not hard to remember back when a 4-mile run was difficult for these ladies. And today they did ten miles with (seemingly) no problem! Coaching people, taking them through a training program is so fun to observe!

 

Art Everyday in November 2014

Today I read the following tweet from Jim Woods.

The blog post he was referring to talked about Nanowrimo, which is a campaign to write a novel in the month of November by writing every day. Anyway, Brad’s take on it is that he wants to create art every day. Well as I wrote a a few weeks ago, I want to pursue my art, I want to develop my writing style and voice. I want to tell my story.

So my take on this November challenge is to use my two favorite publishing apps, Pressgram and Desk, to publish my story. Through pictures and various amounts of words, I’ll take every day in November and tell my story. The theme is very defined: fitness. It’s my new job, it’s my passion, and I want to tell the story well.

Another Fresh Start

Things are off to a great start at Pinnacle. Clients are coming in each week. People are recognizing me from the posters. Next Friday I have a meet and greet with staff and other members. This is the third place where I’ve trained clients and of course every location and business is different, but I’m focusing on what I can control: my personal business.

It’s a fresh start, again. The actual exercise prescription part of the business hasn’t changed a lot for me. What has changed is how I keep my schedule organized and efficient with my other job at H&H Arborists. I’m also still teaching a few classes at the YMCA, so wearing three hats has been a challenge. It’s forced me to develop a great system of email and calendar, a system many professionals have already developed but I haven’t needed thus far. Additionally, some technology has changed (for the better, of course) and I am all about using it to my advantage. My objective is to have all my clients and all their workouts on all my devices at all times. I want to run my business of my iPad if possible. I want to be paperless. Why? So that I can simplify the workflow to simple inputs and outputs that are reliable. I don’t want to carry a binder. I don’t even want to carry a laptop. I want everything on iPad, and I’ve done that. I was able to get there with this fresh start at Pinnacle. I started developing the system at the Y, but it was simplistic based on my workload. With all these clients, there’s more moving parts, a more demanding schedule, and more communication with both clients and staff. This is just the technology side.
A fresh start is an opportunity to reinvent yourself. As a fitness professional, I’ve grown in my ability to get clients up to speed quicker, I keep them engaged and challenged better than ever, and this is because I have more tools in my tool belt. None of this is rocket science. All successful professionals should be growing, getting stronger and more efficient in their craft. For me, writing about it is a critical piece so that I can look back at my path and notice progress, but also so that I can process my current status to figure out where I need to go next.

Training at Pinnacle

Pinnacle Logo

Click image for my profile!

Two weeks ago I accepted an offer as a personal trainer at Pinnacle Health and Fitness. I am excited for this opportunity, especially after meeting a few of my new clients and experiencing the culture and business model at this facility. I’m finishing the current session at the YMCA teaching TRX, kettle bell, and worksite wellness.

The one big question

One of the big questions I’ve asked myself in this new role is “What is my area of expertise?” Our director has challenged me with the same question. This mentality is consistent with a popular mantra of Jim Collins: What can you be the best in the world at? Similarly, Andy Stanley challenges leaders to “only do what only you can do.” I get distracted very easily. I want to be a jack-of-all-trades. I want to be all things to all people. And that just doesn’t work. Clarity and focus are essential. So this fundamental question needs an answer if I am to succeed here at Pinnacle.

I am a runner. I’ve been running half and full marathons for over eight years. I’m starting to get into triathlon, but my expertise is in cardiovascular training for runners and supplementing this training with TRX and kettle bells. Also my training specializes in establishing short and long-term goals for maximal motivation and performance. Lots of people talk about goals. I have a slightly different take. I believe most people need a specific goal on the calendar to give their training context. As a runner, my goal has always been a race. So I’ve developed my training philosophy to put a performance on the calendar so that my clients can feel their training has purpose. They are preparing for an event. They are building with an end in mind.

There is a ton of potential at Pinnacle. I just had a great ad hoc meeting this morning in the lobby where we discussed some promotional ideas for my TRX/kettle bell class. I have a lot of freedom to create things and build my own business within the club. Lots of the members have found community there. It feels good.

Orange Post-It Notes

Wednesday mornings I’m usually the third person at Barriques on Monroe street. I love my Wednesday mornings. One of the guys is about 70 years old, he usually wears an old tweed sport jacket, he’s on a Mac with headphones, doing some kind of audio work. It fascinates me but I don’t know his story… yet. But today I’m writing about the second guy. He’s younger than the first, probably about 55 with a grey goatee, nice rimless glasses and usually wears a blazer also. I prefer the window seat early in the morning to get this writing done, so I walk the length of the coffee shop and I notice his Mac also (funny how coffee shop people usually are on Mac). But he’s got three or four orange Post-It notes on this keyboard. It strikes me as odd, how someone can pay that much for a computer, have access to great apps, probably has an iPhone also, but he’s keeping important reminders on a Post It note.

orange post it notes

Let’s clear the air: I’m not judging, and here’s how I can prove it. I give the guy huge props for doing what works for him. Yes, I think Reminders on Mac would be much better than Post-It Notes. But chances are Post-It Notes are what work best for him. He has a system. It’s a system he trusts. As he opens his notebook and starts to type, there’s the paper stuck to his keyboard, screaming at him to take action on these few items. It’s not how I would do it, but my wife does the same thing. It works for her. Would it work for you?

As I get busier, as projects seem to hold more weight, as more people rely on me personally and professionally, I find myself fine-tuning my systems of productivity. I’m trying to perfect my Getting Things Done methodology, of which one of the principles is to have a trusted system of taking in information and processing it in a timely and efficient manner.

One of my systems is to get some personal writing done Wednesday mornings after I teach my class. With a 5:45am workout under my belt, my mind is clear and primed for creative thinking. Another system is how I track my work log and project notes in Evernote. I know that if I worked on it, it’s in there and I can easily search any date or description and find my material within a couple seconds.

I am not a productivity expert. I probably even sound more organized and thoughtful than I really am. I know many of you have bigger responsibilities and systems than I do. But I think I can add a lot of value talking about these systems and thinking about our thinking. Do you agree?

What system have you put in place that allows your day to be more productive?

If you use Post-It Notes or a digital system of some kind, use the links below and share this post on your favorite social network.

What UConn vs. Kentucky Means For Your Fitness

When I think of Kentucky and UConn basketball, I think of legendary programs. Kentucky is the winningest program in college basketball history. UConn has won three national championships since 1999. These storied programs are staples in the college basketball landscape. Tonight they play for the national championship. But last year? Last year neither team made the tournament!

We are really good at looking at the past. It’s very easy to look at what we have or haven’t done to make ourselves healthier and come to conclusions that hinder or completely derail our efforts to move forward.

“I haven’t jogged in over five years.”
“I put on more pounds this last winter than usual.” (This one’s from personal experience)
“Last year I had an easier work schedule and I could find time to workout. This year it’s just not possible.”
“I started lifting last year but I don’t think I can add to my workouts this year.”
“That 5K last year was fun, but it that’s about all I’ve got.”

In sport the best players are the ones with short memories. You hear it all the time in reference to cornerbacks in football. They get beat on a play and have to line up and be ready for the next snap. There’s no time to complain or feel sorry for yourself. The wide receiver is coming for you again. You need to have a short memory. Yes, you got beat; now line up and get after it again.

KUvsUConn

We have good memories, right? We remembering getting beat. It’s easy to pin-point the times we failed. Maybe it isn’t “a time.” Maybe it’s years of unsuccessfully prioritizing your health. Maybe it’s remembering workouts in January, fading in February, gone by March. See the quotes above. That second one is me. I put on more weight this winter than ever before. Well Saturday night’s Final Four games should give us hope.

Last year Kentucky and UConn both missed the tournament. 64 teams (don’t get me started) in college basketball play for March Madness, neither of these two programs were there, and this year they’re playing each other for the national championship! Short memories allowed these teams to work hard for one calendar year and earn the right to play on the last Monday night of the season.

What’s your story? If you forgot about the past and gave yourself one calendar year, what could you accomplish?