I do not own this photo. http://derrisfelder.com/motivation/
Two years ago, which was the first summer I worked at Dedicated Fitness, I started to find out who I really am. Fitness caught my eye. Fitness, in broad terms, is certainly a word without a clear definition. What is fitness? Who is defined as fit?
All types of activities require some form of fitness and athleticism. When you turn on the TV to watch the Olympics this summer, each athlete on that TV is fit in their own sense of the word. These are the best athletes in the world at their respective event or events. It is amazing how the training for these athletes is similar and different. There is specialization designed in their training because it wouldn't make sense to run miles as a shot put thrower.
Those that will read this post most likely do not consider themselves an athlete. Categorization is essential to how we live because it gives us such things as social norms, groups with who we fit in, and identity. I am here to tell you that a 65 year old adult IS an athlete, and I'm not talking about a lifelong marathon runner who just won't quit. I'm talking about the average 65 year old adult. I know this sounds crazy but keep reading, or you'll miss the important part. A 65 year old adult can be considered an athlete because your life always requires a capacitance of athleticism. You get up from sitting down by yourself, correct? Well, I'm here to tell you that although this seems minuscule, it requires an athletic foundation built on being fit. You pick up, and run after your grandkids? That's also built on a foundation of fitness.
This week while traveling, I saw hikers well into their 70s going up strenuous terrain and steep switchbacks that pushed you up elevations by hundreds of feet! I would not have imagined this possible 5 years ago. I did not have any idea of how important a fit and healthy lifestyle is. I'm sure you've seen statistics about obesity in America is more prevalent than ever, yadda yadda yadda. It seems like a predestined occurrence for American adults. I'm here to tell you that this doesn't have to be you!
This is my job and calling in life. I want to provide people with a new found appreciation for their health. I want to show people that being fit has many definitions, and it is all inclusive. I did not know what my fitness potential was before I started to grasp this way of thinking. There is so much more for me in this life than I could ever imagine. My goal in life is to be strong and healthy well into old age. I want to spread this way of thinking. You need to BELIEVE you can to become what you truly ARE!
I'm telling you that I know you can achieve more at any age than you thought possible. If you want to transform your life, and be a little fitter, than you most definitely NEED to take my cross train class! This class is for any age, any range of fitness, but all ranges of fitness will receive the same quality workout! Come give it a try!
Since the time I was in middle school until now, I noticed something has started to change. When I was in middle school and even as a freshman in high school, the attitude about Palmerton was anything but positive. Students did not respect leadership, and athletes did not believe in the programs. I've heard so many negative comments about Palmerton, but there was one that always drove me crazy. I would hear kids say stuff like, "who cares we are just from Palmerton," and "we are Palmerton, we will get killed by [insert bigger school name here]," and
"we aren't going to be anything special, we are from Palmerton." It really upsets me when I hear kids say this. I can't fathom as to why or even where this attitude came from.
When I hear people talk about great sports programs from other school, they act as though Palmerton can't have great sports programs. I am not a psychic or a palm reader, but I do have a conviction about the kids and sports at Palmerton. They are slowly on the rise. Why do I say this? Because the culture is changing. We have worked with the Palmerton High School football team the past two years in the summer. These athletes have impressed everyday. Their skill isn’t the only reason why they impress our DF staff. They impress us with their work ethic, positive attitude, and teamwork! They care so much about each other. The attitude from the leaders is infectious. Programs have struggled because of the leadership. If you hear seniors not care, and you see poor body language as a young athlete, the young athlete learns these habits. It takes leaders to turn around programs. Positive attitudes are more infectious than negative ones. When you hear positive reinforcement, it makes you feel good. It makes you want to work harder. It makes you believe that you are on the brink of greatness. The football team is going to surprise teams this year because they act like one cohesive unit that cares about the good of the team! They understand the necessity of being positive.
I don't think kids understand how great they truly can be. I don't know who's fault it is, but it is a problem I want to be a part of fixing it. I know that as a child and as an athlete, I never had great confidence. I didn't believe I was capable of doing more, but the truth is, I have been surprising myself everyday. What I once deemed impossible for myself, is now tangible.
Just because you are not able to do something now, does not mean that it is impossible. It simply means you are not capable of doing it in this specific moment. You may not complete your goal tomorrow, or next week, or next year, but you will complete your goal when you have done something extraordinary to reach your goal. Your something extraordinary comes in the form of adversity, dedication, strength, confidence, and most certainly failure.
My goal in life is to tell kids that it isn't where you come from, it is just simply who you are that will take you where you want to go. I want kids to know that they are capable of doing whatever they want. Kids need to believe that they are capable of any dream. Kids need to be told that dreams come true. Every day at work I see teenagers doing incredible things. They are pushing past their limits each day. They are strong, not only physically, but mentally as well. I see confidence in all of their eyes. They believe in themselves and in each other. It's an amazing thing to see and it is even greater to feel. What I and all the other coaches instill upon these kids will hopefully make its way into the lives of others through the ones we have already affected. The kids believe because we do. Don't let these kids feel as though they aren't great because they truly are. Let them know everyday that they are capable of doing more. Let them know greatness is within them. Make them believe. Help motivate and inspire them become the best possible version of themselves. And always remember, positive is powerful!
Hello DF family! I know Joe usually takes care of positive posts, but I felt as though I needed to say a few things that I feel very strongly about. The first thing I want to say is that Joe did an amazing job with his last post about positivity. It is what the gym embodies. There is no room for someone who makes others feel small and self-conscious. On that note, I will transition into what I want to discuss.
The past two years that I've been a part of Dedicated Fitness, we have continuously gotten new members. We also have extremely happy members who keep coming back to use the facility. Every day throughout the week, members leave the gym from classes looking like they just got out of a pool, yet they all leave with a smile on their face. On occasion some leave with a grimace because of a tough workout but that is neither here nor there. The point is, our members are clearly satisfied with our facility and with the workouts they receive because they keep coming back for more and more torture! I was wondering what makes people of all ages come back. What makes us so special?
I got to thinking about fitness and that not everyone enjoys working out. When I scan the faces in the classes, everyone has a smile. The fact is that we make fitness fun. This is something I believe gets overlooked whenever exercise gets brought up. Exercise indeed can be tough for those who do not love it. It can be hard to continue if you always find yourself saying that you are bored and saying you don't want to workout today. Although the prescribed workouts are tough, the coaches are always encouraging and they all personally care about their clients. Fitness is fun. The atmosphere is contagious. You will leave feeling accomplished. You will also make some new friends along the way as you start to enjoy a new life of fitness! It's always easier to suffer with people by your side and with the continuous motivation being provided by the instructor. Exercise is important, but be sure to make it fun. Making fitness enjoyable will allow for an easier journey toward a life of better health. I'm a proud coach at Dedicated Fitness and I'm happy to say that I enjoy making fitness fun!
Every week my workouts are strictly long distance running which is great for building cardiovascular endurance. However, there are other great ways to build this endurance as well. I know running outside and on a treadmill every week may be monotonous, so I have a great option if you are feeling that way! A machine that you may or may not be familiar with is the concept 2 row machine in the blue room downstairs. This is a great machine to work cardiovascular endurance that's a true total body workout! Rowing when done correctly is extremely effective and potent! It's a great way to warm-up before lifting or cross training.
Rowing is not complicated but there are some things you should know. When first moving back on the rower, you should be leaned in toward the screen at a slight angle. Imagine a clock with 12 being perfectly vertical, and you want to be at 1 o'clock before you pull back. On the pull you will first push your legs, and as you finish the pull you will angle your body at 11 o'clock and finish the pull with your arms. As you finish the pull and lean back to 11 o'clock, you will flex your core.
Here is a sample workout!
Row 2 minutes to warm-up with the damper in between 5/6.
Set the damper to 10. Sprint on the rower for 40 seconds with 20 seconds of rest. Do this twice. Rest should be a slow recovery row.
Set the damper to 8. Sprint two more time for 40 seconds with 20 seconds of rest.
Set the damper for 6. Two more 40 second sprints with 20 seconds of rest.
Try to make the pace on each set of sprints similar. Also try to increase pace with each damper decrease. Enjoy and have fun rowing!
When I think of the word core, I think of words such as essential, necessary, and important to describe it. The word core can be used in many different ways, but today's video is all about strengthening that midsection and lower back! A strong core is extremely important, and I'm not only talking about for exercise. Your core is your stabilizer. It is in charge of giving you a healthy and strong posture. Both of these are essential to exercise. My blog posts have mainly been about running, and it is important for a runner to have a strong core! These exercises are a good foundation for the previous plyometric exercise I showed, and they will serve well for the lifts I video for next week.
These are a few examples of core exercises. The GHD sit-ups have a modification which is simply lowering your body to parallel. Back extension can be made tougher by holding onto a plate. If you have any questions on any of the exercises, feel free to comment or email me at firstname.lastname@example.org! And also check out Coach Kylee's blog for some other great core exercises!