Weekly Update Nov 18 2018

“Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.”
-Norman Cousins

Holiday recipes for us https://www.bodybuilding.com/fun/5-low-calorie-thanksgiving-recipes.htm

Video Tutorial:
Agile 8

IT band foam roll x 10-15
Adductor foam roll x 10-15
Glute/piriformis myofacsial release 30 secs
Rollovers into V sits
Fire hydrant circles 10 forward and backward
Mountain climbers x 10
Groiners x 10 holding last rep for 10 sec
Hip flexor stretch x 3 sets of 10 sec

Other additional warm up ideas and movements: https://www.youtube.com/playlist?list=PLIEak50Mexvwz8lEKVLDztnFDtBLx_oss

Learning Opportunities:

Embrace your fears!

Sometimes it is the very thing that we are afraid of or just attempting that we should in fact meet head on!

Moving Forward:

“I don’t know who you are. Please believe. There is no way I can convince you that this is not one of their tricks. But I don’t care. I am me, and I don’t know who you are, but I love you.

I have a pencil. A little one they did not find. I am a women. I hid it inside me. Perhaps I won’t be able to write again, so this is a long letter about my life. It is the only autobiography I have ever written and oh God I’m writing it on toilet paper.

I was born in Nottingham in 1957, and it rained a lot. I passed my eleven plus and went to girl’s Grammar. I wanted to be an actress.

I met my first girlfriend at school. Her name was Sara. She was fourteen and I was fifteen but we were both in Miss. Watson’s class. Her wrists. Her wrists were beautiful. I sat in biology class, staring at the picket rabbit foetus in its jar, listening while Mr. Hird said it was an adolescent phase that people outgrew. Sara did. I didn’t.

In 1976 I stopped pretending and took a girl called Christine home to meet my parents. A week later I enrolled at drama college. My mother said I broke her heart.

But it was my integrity that was important. Is that so selfish? It sells for so little, but it’s all we have left in this place. It is the very last inch of us. But within that inch we are free.

London. I was happy in London. In 1981 I played Dandini in Cinderella. My first rep work. The world was strange and rustling and busy, with invisible crowds behind the hot lights and all that breathless glamour. It was exciting and it was lonely. At nights I’d go to the Crew-Ins or one of the other clubs. But I was stand-offish and didn’t mix easily. I saw a lot of the scene, but I never felt comfortable there. So many of them just wanted to be gay. It was their life, their ambition. And I wanted more than that.

Work improved. I got small film roles, then bigger ones. In 1986 I starred in “The Salt Flats.” It pulled in the awards but not the crowds. I met Ruth while working on that. We loved each other. We lived together and on Valentine’s Day she sent me roses and oh God, we had so much. Those were the best three years of my life.

In 1988 there was the war, and after that there were no more roses. Not for anybody.

In 1992 they started rounding up the gays. They took Ruth while she was out looking for food. Why are they so frightened of us? They burned her with cigarette ends and made her give them my name. She signed a statement saying I’d seduced her. I didn’t blame her. God, I loved her. I didn’t blame her.

But she did. She killed herself in her cell. She couldn’t live with betraying me, with giving up that last inch. Oh Ruth. . . .

They came for me. They told me that all of my films would be burned. They shaved off my hair and held my head down a toilet bowl and told jokes about lesbians. They brought me here and gave me drugs. I can’t feel my tongue anymore. I can’t speak.

The other gay women here, Rita, died two weeks ago. I imagine I’ll die quite soon. It’s strange that my life should end in such a terrible place, but for three years I had roses and I apologized to nobody.

I shall die here. Every last inch of me shall perish. Except one.

An inch. It’s small and it’s fragile and it’s the only thing in the world worth having. We must never lose it, or sell it, or give it away. We must never let them take it from us.

I don’t know who you are. Or whether you’re a man or a woman. I may never see you or cry with you or get drunk with you. But I love you. I hope that you escape this place. I hope that the world turns and that things get better, and that one day people have roses again. I wish I could kiss you.



There is so much hatred in the world but there is also so much love. Choose your focus.


Life...Take 2!

what the heck does this word really mean?  Wellness seems to be a popular buzz word that is thrown around a lot these days, especially in conjunction with the word health.  I know I am guilty of using it a lot in my own blog, Instagram and even Facebook posts but when I stopped to think about it I was a little unsure if I was even using it correctly. 🙄 I caught myself dropping the word yesterday when I was talking to a friend of mine who I have been coaching for the last couple months and I realized it really can mean different things to different people. What wellness means to me may be totally different than what it means to my friend and to all of you out there as well!

I wanted to dive a little deeper into what this word really encompasses so of course the…

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Dr. Ken Tips

In 1974 IronMan Magazine published an article by a young Ken Leistner detailing the strength training programs that his football trainees were using. The article emphasized high repetition squats and hard work on a relatively brief program. This type of training appealed to me. I always felt a sense of satisfaction and accomplishment upon completing a high rep set of squats or deadlifts. After a hard high rep set of hip and thigh work my workouts had to be brief and relatively infrequent. Training in this manner (especially when one trains alone) the trainee has to be extremely motivated. Through the years Dr. Ken’s articles and unique ideas helped to inspire me to maintain this difficult regimen of training.

Dr. Ken is surely the most prolific writer in modern Iron Game history. I would venture to guess that he has written over 1000 articles for strength publications such as Powerlifting USA, The Steel Tip (his own newsletter from the mid-eighties), Muscular Development, Hard Gainer, HIT (Hard Training), Milo, Dino Files and others. His hard hitting, tell it like it is writing style is refreshing.

In this article I’m going to write about a few of my favorite training tips that Dr. Ken has written about over the years. I might have modified some of the techniques but the original suggestions came from Dr. Ken’s articles.

50% SETS
This method involves selecting a weight for a particular exercise that will allow the performance of 10-12 reps to absolute failure with good form. Rest exactly 1 minute and do a second set to absolute failure with the same weight. The majority of trainees will fail on the second set with approximately one half of the number of reps completed during set one. Strive to exceed 50% during set 2 while maintaining perfect form.

10-10-10 SETS
This is a technique that I might have changed. I can’t find the original article but this is the way I do it now. Select a weight that will allow you to complete 20 reps in perfect form. Perform 10 reps and rest exactly 1 minute. Complete your second round of 10 reps and again rest exactly 1 minute. During the third bout aim for 10 reps in good form. Of course if you have anything left push on to failure. For most people set 3 will be a difficult challenge to reach 10 reps. What you are doing in effect is taking a weight that will allow 20 good reps. Instead of pushing for 20 consecutive reps you are aiming for 30 reps with 2 rest intervals. This technique provides variety and a nice psychological change of pace from pushing each set to the absolute limit.

Your editor has written about and utilized this method extensively. I really like this method for the Hammer leg press (one leg at a time). Simply select a weight that will allow the performance of approximately 25 good reps. After completing as many reps as possible hold the weight out at leg’s length. Rest 15 seconds while breathing deeply and then continue on in subsets until 50 reps are completed. This is extremely tough and I would only use it as a change of pace challenge on an infrequent basis. A typical set might consist of 25 reps followed by 8, 6, 5, 3, and 3 for a total of 50 reps.

These are an old favorite of mine. Again a little goes a long way. These can be very intense so just use these on a very infrequent occasion. They are also very effective. I’ll have a trainee do a hard one leg set on the Hammer leg press (approximately 20 reps on each leg). I’ll give them a short break and then load another 25-30% more weight on the movement arm. I’ll help them lift the weight to leg’s length then have them lower the weight very slowly (8-10 seconds per rep) initially. The set is terminated when the trainee cannot maintain a 3-4 second negative. The trainee must constantly breath in pants during each rep and strive to touch the movement arm to the rubber stop at the bottom as lightly as possible. It is surprisingly easy for the spotter to help the trainee lift the weight back to leg’s length for another rep. I caution the trainee not to squeeze the handles and remind them to breath rhythmically throughout the set. The trainee should strive for 6-8 good reps.

This requires setting up 3 stations so the trainee can move from one to another immediately. Work one arm at a time starting with the left. Start with the seated Hammer gripper (any other gripper will work). Utilize a weight that will allow approximately 15 good reps. After completing the gripper move as fast a possible to kneeling reverse shot wrist curls. Kneel at the side of a bench with the forearm resting palms down across the bench.

The hand and shot hang off the edge of the bench. Start with a 6 or 8 lb. shot for these and go to absolute failure. And then move to anvil pounds to complete the series. Grasp a standard rubber mallet in the left hand and strike the anvil as many times as possible in 1 minute (strive for over 100 strikes). The rubber mallet will tend to rebound. Maintaining a tight grip on the mallet requires intense concentration and it will work the hands and forearms in a unique manner. Make sure the mallet does not twist excessively or it could fly out of your grasp. Repeat the above sequence for the right arm.

The above techniques are just some of my personal favorites. It would require a book to cover all the creative and innovative training methods that Dr. Ken has written about over the last 25 years.

Source: http://www.naturalstrength.com/2009/05/unique-training-tips-from-dr-ken-by.html?m=1