APEX PERFORMANCE CENTER

Summer is here!

 

Summer is here and that means it is time for all of the fall athletes to make their final push in preparation for their upcomming season! The good news is due to the free time of even our winter and spring athletes it's also an opportunity for them to begin to set themselves a part from the competition. Our summer schedule will begin next week and is for Male and Female athletes,June 9th and go through August 8th. 

Sign up this week!!

For time frame listed above, schedule listed below.

Speed Package: $200.00

Strength Package: $200.00

Peak Package: (Speed + Strength training) $300.00

 

Schedule

Speed & Agility

Monday/ Wednesday 

9AM: Ages 9-12

10AM: 12 and up

 

Strength Training

Monday/ Wednesday / Friday

11AM (Male and Female)

 

*Due to vacation/travel there will be potential for 2 make up sessions per athlete if missed during summer.

Winter Update! Current Schedule.

 

Now that the fall has come and past many of our gridiron warriors are now back in the gym banging weights and focused on getting stronger and faster for next year or the next season. I am very happy to see many familiar faces that have returned from the summer, all ready to see the same kind of gains they received during the grind in the heat. During the fall season the enrollment always falls back due to the involvement of the fall sports by most of the athletes that I work with here, so the schedule changes in order to meet those needs. 

Now that the wrestlers are back on the mats and football, Baseball, Track athletes are back at Apex the schedule will make a turn now toward our winter block.  (Starting December 2nd)

 

Strength Class:

Description: This class is based for any and every athlete starting at age 13 and raning to collegiate ranks. We prioritize foundational multi joint movements that help develop low and upper body strength and power, in doing so many of the athletes see dramatic gains in explosion, speed and size. As a group we focus on perfecting movement and not just doing exercises, this allows us over to time to develop a more effecient, responsible, and healthy lifter/athlete. We squat, dead lift, press (in many planes), jump, sprint, lunge, step up, row, bike, pull up, ect... and utilize free weights, barbells, kettle bells, dumb bells, bands, chains, sleds in order to facilitate our training. 

The Cost is $99/ Month. 

Schedule: M, W, Thursday 3:30 PM

 

Speed and Agility:

Description: The purpose of the class is to develop effecient running and jumping techniques and practices in order to create a faster and more explosive athlete. My focus as a coach in the class is to emphasize the fact there are right and wrong ways to run, cut, jump, land ect. Therefore we spend a portion of each session specifically on technique and form development. We utilize high speed treadmills, Vibration platforms, bands, sleds, boxes and medicine balls for the training. Due to the nature of the class, the athletes will also become conditioned. While the focus of the classes is not for athletes to leave exhausted/dead, it is to be productive and in order to do so the element of conditioning is more often than not pushed to their threshold. The class if for any and every athlete from ages 10 and up. (Parents take note the maturity level of your young one, if they have the understanding of comming in to get better, with purpose then bring them in!!)

The Cost: 1x week 99$/month

                    2x week 199$/ month

Schedule:  Monday, Thursday 6:30 PM

Package Deals: 3 days strength +1 day speed "Compete Package" 159/month

                                3 days strength + 2 day speed "Peak Package" 249/month

For team or small group training call in for specific questions!

Summer Pricing

 

During the summer we typically have an influx of young athletes looking for training and ways to stay active and busy during the summer! With that, our summer pricing will be available through our online purchasing very soon. The summer pricing will begin Monday June 9th, and you can sign up this weekend, beforehand. The pricing will be in effect through June, July and August!

Speed And Agility: (Youth 9:00 AM, High school and up 10:30 AM. M, W)

1xweek = 75$/month

2xweek = 150$/month

 

Strength Training: (11:30 AM)

3xweek (M,W,F, no make-ups) = 99$/month

 

Combo Packages:

"Peak Package"

2x/week speed & Strength package(3 day)= 249$

 

"Compete Package"

1x/week speed & Strength package (3 day)= 159$

 

*Call in for further detail or specific questions

 

Summer is upon us.......

The time of year when school lets out, freedom is celebrated,  and jobs and money are on most high school students minds. This time of year however is also when most gains are made for the athletes pursuing the proper training and commitment. This summer if you are a young male or female athlete looking to make gains in either Speed and Agility or Strength training and set your self a part from your peers you should consider joining us at Apex. Our training will help athletes peak for their fall sports and help athletes gain the strength, speed and power necessary to increase performance and also durability. The schedule will operate in the morning hours on Monday's, Wednesday's and Friday's with our Youth Speed and Agility at 9:oo AM (Monday/Wed. only)

 

Jr.High/High School Speed and Agility class starting at 10:30 AM(Monday/Wed. only) and our Jr. High/ High School Strength class beginning at 11:30 AM (Monday, Wed., Fri.).

 

Call  or email to get signed up today!!

Training: Suffering vs. Productivity

The origin of this post comes from a conversation I had with one of my young athlete's parents. We will call the athlete "Billy". Billy's mother came to me one day after we had finished a training session and asked, "Hey Adrian, how is Billy doing in the classes? Does he seem to be improving? Is he working hard enough? Some days I notice that he isn't sweating very much and makes me wonder how much he is really trying? Ya know?" Yes mam, I know exactly what you mean. My reply will be summarized in the few paragraphs to follow.

 

With this question being presented to me, I have really been reflecting lately on what it means to be a good coach at all. So what is it? Is it the coach that yells and screams? Is it the coach that makes you most sweaty? Is it the coach that leaves you unable to walk the following day of a session? Is it the coach that uses his "Zen" like coaching technique with his/her quiet demeanor? How about the coach that tells you how much better you need to be, that you can't ever be satisfied? Or even more common nowadays....the coach that tells you how great you are and how amazing your doing? What is it, which coach is the one? Well.....non of them, or all of them. In fact the style of coaching doesn't really matter to me, what matters are the results!! Isn't that why parents and athletes make investments in training anyways, to see improvement? And it doens't always have to reflect in the athletes ability to perform but how about attitude? Mentaility? Menal toughness? Maturity? Any form of positive change is growth, which is what we are all aiming for. 

Now down to the sweaty....I mean the focus. I am a Strength/Conditioning and Speed/Agility coach. No where in my job description do I go into detail on how well I make athletes "sweat" or even suffer. I don't brag about how hard my workouts are nor do I say that is what sets me a part as a coach. Can't anyone pose as a coach by finding a few hard things to do and make you do them fast and heavy and then say, "Well that was a great training day!! Great job!!". Sure as the athlete you may have suffered and I'm sure you sweat quite a bit, but what was accomplished? Was suffering for an hour the purpose? Or was it to get faster and jump higher? Because I will tell you that these are two totally different things. While there is a time for suffering ( it builds mental toughness, conditioning and an array of other positive characteristics in athletes) it is used TOO much to try to cover a coaches inability to really improve an athlete using more productive ways.

Speed, Agility, Strength and even explosion (i.e. vertical jump, broad jump, starting off the blocks) are all, at their peak, very technically dependent SKILLS. When I am working with a group of athletes to try and maximize these things it takes a lot of coaching, correcting, cueing, watching, then repeating! If your coach is bringing you in the gym, having you jump, run, lift, throw etc...and you are working hard and you sweat and you're dying because you're so out of breath, that's great.....BUT have they showed you how to do all of things properly first? Have they broken down the mechanics of a successful jump? What it looks like? What it feels like? Why you can't just wing it? How about lifting? Does your strength coach explain the purpose of a lift, and why technique is important....no not only for safety, but of OPTIMAL performance, and not just in the gym but how it correlates to your specific sport? Are your coaches on your case about correcting what is wrong? I can tell you from personal experience that when an athlete rolls their eyes because you continue to say their name and to correct them, you are being a good coach....the one characteristic that should show is being "relentless" not settling for "ok". (Then after you notice the athlete rolling their eyes let them know you saw it....and then say that's ok you can just give me 50 burpees before you leave today, I'm fine with that.)

Coaching at times must be giving visual examples

The funny thing about learning new skills and trying to apply them is that when you are tired....you're usually pretty awful at it. If you came into my facility and saw a training session, you'd probably here me running my mouth quite a bit early on. You'd see numerous skill development drills being practiced, that at times the athletes practice EVERY SESSION, why? Because it is necessary. No not becasue they enjoy them becasause non of my athletes really care for Wall Runs or Stationary arm pump drills, I'm sure they'd say they are boring....and I'm 100% fine with that.....if boring makes you faster, more explosive, and get's us measurable results...then guess what? BORING it is. As the session goes on the intensity rises as we exit the 'SKILLS' portion and get into the 'WORK' where the athletes apply the skills practiced earlier in more of a game like scenario or speed. (I run my mouth less here, they enjoy that I'm sure) The purpose of every training day at Apex is to achieve our goal of always being productive, not just working out. Any athlete can go "workout" by themselves or with their parents or with some guy who was a really good athlete back in his day.....our goal is to be set a part in what our athletes learn and can apply to the skills we use and teach on a regular basis. Now do we get intense? Absolutely, conditioning, mental toughness, courage, bravery, no quit, attitude, presence(the kids nowadays call it "swag") are some of the things I enjoy coaching the most.(Ask any athlete that resides at Apex) But we must always keep in mind our goals and what must be applied daily to acheive them.....if you want to move better/faster we must teach you technique and you must be able to show the ability to apply it before we move on. The athletes I get to coach learn what is taking place, they trust that just because they don't feel crippled after one of our strength days, that in fact, must be a small piece of the puzzle in the grand scheme of things, when you experience positive results, it is easy to trust what is happening.

 

Get coached.

Intensity and Imagination: Practice how you play.

In the CrossFit community the open is upon us. People, for the next few weeks will be putting more into workouts then they ever have in their life.....more effort, more focus, more energy, the will try to rest more, eat better, drink more water, warm up better, all just to get a better score on the workout of the week. It surely is a fun, exciting time of year! In the same way, as spring approaches many of my young athletes getting ready to participate in baseball or track enter the gym with more vigor and train a bit harder and really make sure they are maximizing each and every training session. It is the same way that in the summer, weeks before school starts many female soccer players and male football players all step up their effort in the gym because their season is about to kick off. The athletes all share the same thing, an increased intensity when competition is near or amidst them. Natural? Sure. Good, maybe not.

Rich Froning Jr.

An increased intensity is natural in competition, everyone experiences it unless you are truly a machine with no emotions. But consider for a moment that if instead of allowing your emotions and investments take over in the midst of competition or weeks maybe even days before, you prepared that way ALL THE TIME. What if everyday the football athletes attacked each workout throughout the winter like it was gameday? What if each workout that a CrossFit cometitor did in their gym they attacked with the same intensity and preparation they do for the Open? Would not their potential for optimal performance be so much higher? What if.....you practiced the way that you played?

How can we practice how we play? First off we must be able to match the intensity, right? There is something special about 12 people standing within 30 feet of you screaming their head off telling you to pick the bar up or to do another burpee (CrossFit). And it can be quite hard to simulate playing on Friday Night's under the lights with 3,000 fans watching your every move, playing in front of family and friends (Football). But how can do that without that enviornment actually existing? To me it is actually simple, I pretend. As silly as that sounds.....as I wrote about the football scene just a few lines above, I actually got chills because I could see the lights, here the crowd, smell the grass, and feel the fall air.

Michael Jordan Practice

Do you remember when as a kid you were told to use your imagination, I'm fortunate enough to never have trouble there, I created dream worlds and people around me all the time (I still do, who am I kidding). As an adult and as a coach I have to talk in more professional terms and so I use words like "Visualization", as an athlete you have to be able to create the moment in which you are training for! If you want real success, each day in everything you do, you will practice like it is game time. Go research some of the best athletes any given sport, they were not just great on game day. Michael Jordan, Tiger Woods, Tom Brady, Peyton Manning, Rich Froning, Chris Spealer, Lance Armstrong (yes he cheated, we are talking about his training however), Mia Ham (USA soccer) and many other athletes that are very successful all have the ability to turn a switch on a daily basis that allowed them to train like each day the championship was on the line. 

Lance Armstrong

An athlete who prepares each day like something is on the line is the one who is prepared when there really is. Amateur competitors run into the wall on gameday, come out too fast, go too hard, aren't prepared for the speed of the game and all in all just aren't even at their greatest potential because of their daily approach to training. Each and every day train like it is gameday, visualize the moment you are training for that way when it is upon you, you've been there 1,000 times. A mentally prepared athlete, one who has trained with a game-day intensity each day, sees competition as their chance to prove themselves! An athlete who isn't mentally prepared many times allows the moment to become bigger than them and feels intimidated or inadequate. Visiualize, train and prepare to win each day but simply practicing how you play.

Apex Athlete Spotlight: Declan Brown

You ever experience knee pain? Or does your son or daughter often complain about a pain just below the knee in the patella area? You might hear them say it is just sensitive even to the touch also when they move in certain positions or particularly when they jump really high or run long distances. Well this is not a very uncommon occurence especially in athletes whom are in the age group of 12-16. What the athlete is suffering from some might say are simply.....growing pains, which actually isn't far from the truth. A more direct diagnosis would be Osgood- Schlatter disease which is inflammation and irritation of the patellar ligament and the tibial tuberosity (larger bone in lower leg, at the top).

Osgood-Schlatter

Often there can even be a lump in the area of the pain for the athlete, it can cause them to not want to train, and even be painful enough to want to sit out a full competitive season. These common characteristics of Osgood-Schlatter were all things that Declan Brown, a 14 year old football and baseball player and future Layton Lancer, walked into Apex experiencing. A very lean athletic build (skinny), Declan was looking for a program to get involved in that would help him put on size and gain strength yet his parents were looking for answers to help treat his knee pains.

 

I was able to discuss the potential problems of what could be bothering his knees and also explain that introducing Declan to proper movement patters through the Squat, Dead Lift, Lunge, Step up could help treat the pain. As we would introduce new movement to him, he would then run, jump and even land more correctly.....yes you can jump and land "wrong". After hearing the potential of the class for his knees and then the obvious that he would get bigger and stronger, they signed up for the proram.

 

Fast forward 3 months later, Declan has been one of the most consistent athletes that I have had since opening Apex and that includes attendance and work ethic. He has learned how to squat, dead lift, power clean, step up, lunge (in multiple plains of direction), and also jump, land and run more effeciently. Declan first came in squatting with minimal loads, even just the barbell at times. Declan can now load the bar to nearly 150lb. with flawless technique, he can do numerous pull ups strict or kipping, dead lift, while I don't have his direct number, has gone out the roof. Aside from the strength numbers he has put on about 20lb. of lean body tissue. Oh and did I forget to mention that he has now been training for almost 2 months with nearly no knee pain at all! When proper movement can be applied and practiced consistently, through a full range of movement it can be therapeutic! Declan himself is excited to see what will come of this new found strength and speed, "I'm a lot stronger so it will be easier to block or run the ball in football and I will be able to throw a baseball a lot harder or faster." 

 

He will get the chance to test out a lot of his gains this spring out on the baseball diamond, but what I'm most excited for is to see the Running Back, Linebacker and Tight end test out his long term gains out on the gridiron when football season rolls around. After training all winter, spring and summer I have a feeling this will be a tremendously different experience for Declan than in years past, because he is doing something a little different that will leave him prepared in a whole new way. 

Apex Athlete Spotlight: Jake Thaler

Every now and again I like to share about an athlete or two that I have had the chance to work with over the past couple months that I feel deserves some kind of recognition. I had the chance to share about some of our athletes throughout the summer and now that we are in the middle of a strong surge of new athlete enrollment I'm positive I'll be forced to share about the yong men and women that will begin their journey at Apex. 

Coach's Perspective

About 3 months ago, in walked a taller light haired young man with a lean physique who introduced himself as Jake Thaler, and he was interested in trying out the strength class. On his first day I attempted to create some small talk to get an idea of his strength training experience and why he wanted to actually come in and train to begin with, I like to know their "why". Jake really wasn't very talkative, sharing that he didn't play many sports just dabbled in track a bit and that he just wanted to get bigger and stronger....period.
Hey, that is all I need to hear, if I know an athlete has goals and is driven to attain them.....you can train here. Over the next 3 months I would learn a few things about Jake Thaler, he is consistent, hard working, and probably one of the most coachable athletes I've ever worked with. For myself as a coach, Jake makes life very easy due to his ability to follow direction. Sometimes you can find it difficult to communicate to athletes while strength training in order to correct movement, sometimes they don't want to "lift light to lift right", Jake however would take any direction given on the spot. One of the most memorable training sessions working with him was a day he was there solo in the strength class, and the finisher in the workout was Airdyne intervals. For any of you whom don't know what an Airdyne is or how it feels, another name for it is "Satans's Tricycle", enough said. From what I recall it was only Jakes 2nd or 3rd visit so I hadn't known much about his work ethic or attitude quite yet, but he showed me a lot that day. I don't specifically remember the intervals time domain or how many we did, but each and every interval Jake went all out....by himself, on that bike....and then he pretty much died. To a coach, like me, this makes my heart smile, it is common to come across athletes who find the easy way out of workouts when they are alone, or when it really gets difficult or when you can tell they are holding just a tad bit back so it doesn't hurt so bad.

Jake leading the crew crushing the Airdyne

But Jake did exactly what I asked of him, he went as hard as he could each time and paid for it after we were finished and well......it made him better. As sessions passed and our classes grew, Jake became the demo athlete for nearly all the movements we would do in each training session, truly being a model for the other atheltes to follow after. 

About Jake

Jake is 16 year old Junior that attends Davis High School. He competes in track and field and runs the 100m, 200m, and 400m dash. When I asked Jake what he enjoyed most about training at Apex Performance Center he said, "My favorite thing about the training and workouts at Apex is the variety. For the 3 or 4 months that I was training there, we never once did the same workout twice. And the workouts were always super intense but very fun. And I loved the friendly/competitive atmosphere at Apex." Over the past 3 months at Apex he has filled in around 12-15 pounds and made huge gains on his primary lifts of Squat, Bench and Dead lift. He is very excited to see how the improvements in his physiqe and power will correlate to his performance on the track, "My game will change very much. Even while I was training I noticed how much my speed, strength, and agility were improving. And I gained more muscle in the 3 months that I was there than in the year I had been working out before."-Jake T. 

 

Jake's training at Apex will now begin to taper off now that he will begin pre-season track workouts. He has already shown he will continue to make as many sessions as possible throughout the season which will allow him to maintain much the strength he gained and allow him to resume training at a very high intensity once his compeitive season is over. For this track season I'm sure Jake will see huge results from the hard work he has put in over the last 3 months, and one thing is for sure, he deserves it.

Good luck brotha!

 

Adrian

To get BIG, EAT BIG & LIFT BIG.....consistently!

First of all I would like to point out that I am no nutritionist. Now that we have got that out of the way you can go on reading what I have to say about gaining weight and getting big as complete garbage or you can give it a try. As  graduate in Human Performance from THE Weber State University, I did have the opportunity to take 4 semesters of nutrition which include perspectives and findings base on health and also athletic performance. In the last 4.5 years I have since had the opportunity to learn outside of the University setting through readings, research and even experimentation on myself and other athletes that I have worked with. The information I will share below will be based on that knowledge and those experiences. Take it for what it is. 

 

Now, to business. If you want to get big the first thing you must do is get involved in a consistent strength program. Now while I am not here to bash on high school strength coaches or rag on your school's "football" class strength training, I can tell you that my athletes bring me in recorded workouts they do in school, and they are not going to get big and strong merely doing those workouts. (The only reason the information is even recorded is because I ask them to in order to know if our programming will cause any basis for over training.) The first thing I run into with athletes looking to come in for strength training is that they don't know how to move, when I say move I mean, squat, lunge, press, ect. Most of the athletes that come in to Apex have already been doing "strength" training at school, so I would love to assume they will come with some understanding for what needs to be accomplished, typically that is not the case. Again in my attempt to defend coaches at the high school level, most of them are teachers and coach because they love it, or played in the past ect. so their knowledge of true strength and conditioning comes from merely experience and not education. I can say that even as a graduate in the study of human movement much of what I've learned has come from experience, however it is all foundationally based on my understanding of the human body and its adaptions both with the seen and the unseen (physiologically).  My point.....get coached up, follow a program that demands you lift heavy, consistently with flawless technique, oh and did I mention you must be consistent?

Next point is potentially the most fun part about gaining weight and getting big, FOOD. You need to eat, and eat a lot, then probably eat some more and well you should be doing this consistently. I preach to my athletes to eat 5x day, this should include a minimum of 3 large meals and 2 moderate to medium size snacks, neither of which should include your post workout fuel. The goal is for you to consume as much REAL WHOLE food as possible:

Proteins: Chicken, turkey, tuna, eggs, steak, beef etc....(MEAT!) and also your choice of protein powder. (cottage cheese can also be thrown in here)

Carbohydrate: Fruits, Vegetables, breads, pastas, rice, cereals(not fruit pebbles either) (The more fruits and veggies the better, your body will process food closest to its natural state much easier than processed foods. If you want to be lean, limit breads, pastas and cereals consider even cutting them out, but let's be clear if you want to get big and strong being lean needs to leave your mindset.)

Fats: nuts, seeds, oils, dressings....includes (peanutbutter, almond butter, etc. eat a lot of these ,its a great way to get tons of extra calories.)

*Each meal and snack should have each one of these 3 macronutrients in them, the more balanced the better. If interested, I strongly suggest reading up on "The Zone Diet"-Dr.Barry Sears.....it will change the way you look at food and performance. 

MILK: This gets its own category because the fact remains that if you can drink lots of milk without it effecting your stomach, you need to be. Milk to me is Vitamin D milk, the rest of it is like sugar water. So go out and by a gallon of Vitamin D milk and drink 2 glasses with every meal. Milk is a very well rounded food, which has elements of each of the 3 macronutrients, so even milk by itself can be something used for a post workout recovery drink. When I was in college we called chocolate milk a poor mans protein. In which it is, and can be just as valuable, many of my athletes are on budgets and can't go out and by 65$ bags of protein every month, so I say.....stay with chocolate milk at your house and chug about 3 glasses after each training session and have a glass or two with each major meal.....weight gainer at its finest. 

Junk: This is a category that I try to avoid, every now and again I'll eat some junk just because well....it is delicious! But for the most part I want all of my calories, even if they are comming in large amounts, to come from REAL WHOLE foods. To my high school and Jr. High athletes much of the time junk food is what you will be eating with friends at the movies, on the way to school, on the way home etc. Many coaches will you that calories are calories, I will have to disagree here. While I'm not here to discourage the eating of candy, hot pockets, cheese fries, lucky charms, fruity pebbles, donuts, cakes, ice cream (my mouth is watering as I type this), I do feel that these calories aren't ideal....for anyone. BUT IF THEY ARE NECESSARY FOR GETTING WHAT GOALS YOU HAVE, AND THEY ARE TO GET BIG AND STRONG.....BY ALL MEANS, INDULGE MY FRIENDS.

Ronnie Coleman 8x straight My. Olympia. For some reason I have a feeling he knows what it means to fuel and rest properly. Just a hunch though.

Food is obviously a large part of getting big, but the component that is most overlooked is REST. Athletes don't realize that training is only 1/3 of the process to getting better, stronger, bigger. The other 2/3 are made of nutrition and rest/sleep. At the Jr. High and High school level it isn't as overlooked, but sleep is huge! I've trained college athletes who think they are totally fine with staying up late (doing nothing of which is productive) and only getting 5-6 hours of sleep each night and trying to train hard every day. It just isn't logical, you must as a training athlete fight for a minimum of 8 hours of sleep and if you are really about your business it will be accompanied by a 30-60min nap during the day. You also can't train each and every day, you must allow recovery days in your routine and program and in fact REST. I see a lot of young athletes that are extremely competitive and driven and want nothing more than to get better and fast, so badly that all they want to do is train. This is a mistake even I can make when it comes to myself as an athlete, I am extremely driven and love to work, so I must force myself to rest and relax at times when I'd rather train. It is just as important to know when to rest as it is what you do when you train, or what you eat. If you are being coached, hopefully this is something you don't really need to worry about because your coach or trainer should be responsible for scheduling and programming the workouts so you are not over training. 

 

Daily Routine Example :

Breakfast: (7:00 AM)

2 Glasses of milk (or 1 scoop of protein powder)

2-3 eggs ( I like to have boiled eggs prepared ahead of time, that way you can just grab them.)

1 bowl of oatmeal or a Banana

A bunch or peanutbutter

 

Snack 1: (10:00 AM)

2 cheese sticks/3 ounces of turkey

1 whole Apple

a cup of almonds

 

Lunch: (12:00 PM)

4-5 ounces of chicken/turkey

pasta or rice add in some veggies if ya can

peanutbutter or almonds

(Don't forget your milk)

Snack2: (3:00 PM)

2 ounces of steak

2 cups of grapes

1 cup cashews

5:30 PM

Post workout: Protein mix or 3 glasses milk (within 20 minutes of finishing workout)

 

Dinner 7:00 PM:

4-5 ounces of chicken

thrown into some spaghetti

Salad /Dressing

(Don't forget your milk)

 

*Night time snack (3) 9:30 PM : Immediately before bed, have another snack or ideally have a protein shake with lots of peanutbutter or almond butter/cashewbutter.....helps slow the digestion and will allow you to process the protein throughout the night. (Or....do more milk.)

*Another option which is not for the faint of heart is....."GOMAD" OR Gallon Of MIlk A Day!! You can train hard, rest when you are supposed, drink a gallon of milk each day and eat however you normally do.....you will gain weight.....FACT. But again, it isn't for the faint of heart....I tried this a few years back and only lasted like 4-5 days, it's a lot of milk....I did gain like 7 lb. however.

 

 

 

 

I'm just trying to be like Will.

I stumbled across this video during the weekend. I'm always looking for new ways to motivate myself and others, one way that is easy to do that is to find information, articles, videos, write ups, about other people who are successful in their chosen profession. The following video is a video with Will Smith not long ago. Many of you know him from all of his movies, that of which have been huge success in the recent years and also go quite a ways back. But Will also had his hand in Rap music where he had much success, not being just another "gangsta" rap artist which was popular at the time, but finding ways to express his story, life and up bringing without the harsh language often used by others. His approach to music made many people refer to him as "corny" when it came to his lyrics, but it didn't seem to bother Will, he knew what he stood for, and guess what.......his records sold.....lots of them. Aside from the movies and the music he also had a long standing and extremely successful TV sitcom called, yah I'm sure you know already but "The Fresh Prince of Bel Air". To make a long story short, Mr.Smith has lead quite the life thus far and from what I can tell there will be no slowing down for him. 

In this video Will Smith shares invaluable information that about how he has had such success in his life. To the suprise of many, it is quite simple.....overly simple in fact. Watch and listen. And with what you can......apply it to your life, everyday.....in all you do, and watch what happens.

 

Will Smith "Die on the treadmill"

 

“The only thing that I see that is distinctly different about me is I’m not afraid to die on a treadmill. I will not be out-worked, period. You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things you got it on me in nine categories. But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m going to die. It’s really that simple, right?

You’re not going to out-work me. It’s such a simple, basic concept. The guy who is willing to hustle the most is going to be the guy that just gets that loose ball. The majority of people who aren’t getting the places they want or aren’t achieving the things that they want in this business is strictly based on hustle. It’s strictly based on being out-worked; it’s strictly based on missing crucial opportunities. I say all the time if you stay ready, you ain’t gotta get ready.”

-Will Smith

We aren't going to have the life of Will Smith, nor should you want it, create your own path. However, if you can compete each day, in all things and ask the very most of yourself in everything you do.....or like Will put it...."die on the treadmill"....you will succeed.

 

Coach Conway