Hi everyone or anyone who interested in what I have to say about skiing and coaching and fitness. I have asked the athletes this summer to keep a bit of a journal listing their food intake and activities. I also promised I would do the same. I have not been good at it so far and was guilted badly Sunday by my youngest athlete who showed me her food journal. So here is my attempt to make this more right.
Yesterday was a bad day for food for me. We had a BBQ at work. I had a coffee and a bowl of cereal for breakfast, then another coffee later in the morning. At lunch I had a hot dog. I know I know that is not a good choice. Things got worse. At the BBQ I had 2 sausages so 2 hotdog buns, relish and two brownies. Then I had a piece of butterscotch pie. And did I feel it later. Too full.
But today I am making a public promise. I want to be fitter and feel better all the time. I want to be able to perform and get the most out of my training sessions. So today I had an orange before I went to the gym, a bowl of cereal and a coffee for breakfast when I got home.
My workout was great today. I did three different sets of 2 exercises. I am suffering a bit of a shoulder injury right now so no heavy weights. At the end of the session I did 20 seconds on (hard) and 10 seconds of rowing for 7 minutes. That felt good.
So again I promise to be post at least weekly what I am doing and chat about my food intake and activity levels.
Keep me honest athletes. You inspire me every day.
Tuesday, 25 June 2013
Sunday, 2 June 2013
Hey athletes. Here is a great little fruit smoothie that is good as breakfast or a post work out recovery snack. Try it, let me know how you like it and if you did anything different.
250 ml (1 cup) skim milk
200 g carton low-fat vanilla yoghurt
2 tablespoons skim milk powder (optional)
2 tablespoons wheat germ (optional)
Any one of the following fruit portions:
1 large ripe banana
½ cup strawberries
1 peeled large peach
1 peeled small mango
Put all ingredients into a blender. Blend until frothy. Drink immediately.
Preparation time: 5 minutes
Cooking time: Nil
Serves: 1
250 ml (1 cup) skim milk
200 g carton low-fat vanilla yoghurt
2 tablespoons skim milk powder (optional)
2 tablespoons wheat germ (optional)
Any one of the following fruit portions:
1 large ripe banana
½ cup strawberries
1 peeled large peach
1 peeled small mango
Put all ingredients into a blender. Blend until frothy. Drink immediately.
| ANALYSIS per serve |
1 Glass
|
|---|---|
| Energy kJ (Cal) |
908 (217)
|
| Carbohydrate (g) |
36
|
| Protein (g) |
16
|
| Fat (g) |
1
|
| Calcium |
Cooking time: Nil
Serves: 1
Tuesday, 28 May 2013
Summer 2013 and monitoring athletes
Hey, where did the winter go? And the fall of 2013? Well lets start again. Below is a link to a "survey" or questionnaire I have on Google Drive to help monitor athletes. This link is for your summer activity level. I know there are some of you that play a ton of sports and I am afraid that you are so busy, you may not know how to find the time to eat...., get the right type of rest and how to recover. So that you can go back to your sport after each game or training session and either play your best or get the best training effect possible. So if you can find the time, please click on the link below fill on the survey. (don't worry I am the only one who can see what you say) and if you are really busy maybe I can help you. Maybe you don't need help and that is fine as well.
https://docs.google.com/forms/d/1wsPvGlwRvzumJ7TviDjST-uvi3XXcXdaj28s9J2E0So/viewform
Sunday, 15 April 2012
Summer is coming fast
Well we had a great meeting tonight with most of the athletes that took part in the ETP this past season. There was great feedback from both parents and athletes. I have offered to do a summer fitness program for this group of athletes. WOW are they busy, not one of them with no plans for the summer. One is going on a 5 week trip with his grandparents, another is hoping to be a camp counsellor, 4 of them are wanting to play soccer and do other sports camps.
So we decided to take a look in about a month to see what thier summer is looking better. There was some interest in a one evening a week thing, the kids keeping journals and good monitoring of them so they keep them up.
I will start posting my work outs I am doing for me. I want to put up some video as well or photos and implement things I learn.
Lets have a great summer season and see what our skiers can become.
So we decided to take a look in about a month to see what thier summer is looking better. There was some interest in a one evening a week thing, the kids keeping journals and good monitoring of them so they keep them up.
I will start posting my work outs I am doing for me. I want to put up some video as well or photos and implement things I learn.
Lets have a great summer season and see what our skiers can become.
Wednesday, 17 August 2011
Summer is going FAST
Well, student athletes are soon back to school. Sorry gang, but September is coming and so are the books. Which also means fall, which means maybe dry land from your club, planning late fall or early on-snow camps, maybe you will get away with your family or friends before the club programs start.
A bit early but THINK SNOW.
I have been a bit lazy posting my fitness sessions. I am really not sure if anyone is interested but I like the idea of maybe someone getting the idea of getting in shape or better shape. Fitness is the greatest of equalizers, not only in skiing. But think about it. We struggle all winter trying to get on -snow as much as we can and make the best out of our time on snow by getting as many training runs in as possible. Some of the others we race against later in the season at Nationals or regional events ski more then us, but we do pretty well. Those things we have a hard time making better. We can only do what we can do with school time and other restrictions like no or few full time coaches who can coach during the week. But what if, just suppose we can be in as good physical condition as other athletes the same age across the country who ski more days than us? Do you think your time on snow that we get might be more benificial? If you the athlete have a good areobic base, meaning your body has better stamina and better ability to work longer do you think you could train even more runs that are effective? Without fitness training an athlete can train for just so long before runs become survival and next to no learning or development is occurring. But if you are strong and can do 2 more runs that are effective your training becomes more effective. So your day on snow is more effective. Maybe this is the way we can narrow the gap as it were when we get to the big important races near the end of the season.
This summer I have tried 2 things. 1) I am really paying attention to what I am eating. I have really cut down on the amount of chemicals that are going into my body. And 2) I have been going to a personal trainer three days a week. I feel so good, I sleep better, I can think better, I have lost weight. I am stronger and happier.
I have been busy but summer is almost over and I kick into high gear gettting ready for my favorite time of the year COACHING.
I will post my session Friday, POWER, I like that one.
A bit early but THINK SNOW.
I have been a bit lazy posting my fitness sessions. I am really not sure if anyone is interested but I like the idea of maybe someone getting the idea of getting in shape or better shape. Fitness is the greatest of equalizers, not only in skiing. But think about it. We struggle all winter trying to get on -snow as much as we can and make the best out of our time on snow by getting as many training runs in as possible. Some of the others we race against later in the season at Nationals or regional events ski more then us, but we do pretty well. Those things we have a hard time making better. We can only do what we can do with school time and other restrictions like no or few full time coaches who can coach during the week. But what if, just suppose we can be in as good physical condition as other athletes the same age across the country who ski more days than us? Do you think your time on snow that we get might be more benificial? If you the athlete have a good areobic base, meaning your body has better stamina and better ability to work longer do you think you could train even more runs that are effective? Without fitness training an athlete can train for just so long before runs become survival and next to no learning or development is occurring. But if you are strong and can do 2 more runs that are effective your training becomes more effective. So your day on snow is more effective. Maybe this is the way we can narrow the gap as it were when we get to the big important races near the end of the season.
This summer I have tried 2 things. 1) I am really paying attention to what I am eating. I have really cut down on the amount of chemicals that are going into my body. And 2) I have been going to a personal trainer three days a week. I feel so good, I sleep better, I can think better, I have lost weight. I am stronger and happier.
I have been busy but summer is almost over and I kick into high gear gettting ready for my favorite time of the year COACHING.
I will post my session Friday, POWER, I like that one.
Monday, 13 June 2011
WOW that was hard
Last Friday I hit the gym for my fitness session. Looked easy. 4 stations 20 seconds each, 10 second rest between, still sounds easy??? Then it was 8 times around. Not easy. Then to top it off, there was another circuit of 4 more exercises.
To be honest with you, here is what happened. I got through the first 4 exercises all 8 times, no problem? No it was really hard but I did it and I was pretty pleased. Then I had to get into the second go round. Different story, I only got through 4 of the 8 rounds and I mean I was done. DONE.
Then I had to work at the store. again to be honest I really did not feel very good the rest of the morning.
For some reason I find this stuff fun. I worked hard I am feeling stronger and that is the best part. It is hard for me to judge though as my trainer keeps making the sessions harder.
Today I did 15 dead lifts, 20 knees to chest, 25 situps 30 push ups 35 walking lunges. times 4. Then there was another set of 2 exercises back to back with 30 second rest(if you can call it that) times 4. I hurt today as write this.
Enjoy the training gang it pays off you will see.
watch on CBC run run revolution. really good show. It is was on last night. All the athletes should see this.
To be honest with you, here is what happened. I got through the first 4 exercises all 8 times, no problem? No it was really hard but I did it and I was pretty pleased. Then I had to get into the second go round. Different story, I only got through 4 of the 8 rounds and I mean I was done. DONE.
Then I had to work at the store. again to be honest I really did not feel very good the rest of the morning.
For some reason I find this stuff fun. I worked hard I am feeling stronger and that is the best part. It is hard for me to judge though as my trainer keeps making the sessions harder.
Today I did 15 dead lifts, 20 knees to chest, 25 situps 30 push ups 35 walking lunges. times 4. Then there was another set of 2 exercises back to back with 30 second rest(if you can call it that) times 4. I hurt today as write this.
Enjoy the training gang it pays off you will see.
watch on CBC run run revolution. really good show. It is was on last night. All the athletes should see this.
Wednesday, 1 June 2011
today at the ym
I have been going to a personal trainer for over a year now. With the winter so busy I did not do anything this ski season and did I ever notice that the first week of April. We work for a full half hour, might not sound like much but it is full tilt, non stop exercise after exercise.
For example, today things were for 30 seconds at a time. 30 seconds of jump pull-ups, then two laps on the agility ladder, 30 seconds of sling shot lunges, agaility ladder, 30 seconds box jumps, (the middle sized one),ladder, 30 seconds of large tire flips and burpees, back to the ladder, then as many as I could do push ups with the stretch band around my back and shoulders I did this at least 5 times??
This week has been hard, I am at the gym at 7:30 in the morning, a 15 minute warm-up then the half hour with a retired Pari Officers from the Military. (Frank)
I have been having a harder time this week, not sure why, but this training I think really helps me relate to how the athletes might feel when we as coaches are pushing them hard. I push hard in this, Frank keeps reminding how hard I ask the athletes to work... suddenly I find one or two more reps in me just when I want to move on.
So there we go an example of my work out.
For example, today things were for 30 seconds at a time. 30 seconds of jump pull-ups, then two laps on the agility ladder, 30 seconds of sling shot lunges, agaility ladder, 30 seconds box jumps, (the middle sized one),ladder, 30 seconds of large tire flips and burpees, back to the ladder, then as many as I could do push ups with the stretch band around my back and shoulders I did this at least 5 times??
This week has been hard, I am at the gym at 7:30 in the morning, a 15 minute warm-up then the half hour with a retired Pari Officers from the Military. (Frank)
I have been having a harder time this week, not sure why, but this training I think really helps me relate to how the athletes might feel when we as coaches are pushing them hard. I push hard in this, Frank keeps reminding how hard I ask the athletes to work... suddenly I find one or two more reps in me just when I want to move on.
So there we go an example of my work out.
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