Sunday, July 24, 2011

America's Favorite 'Passed' Time

    


The boys of summer. 

    I can still remember the smells of the ball field, the way a new glove fit, the feel of a brand new hat on my head. As I imitated the batting stances of all my favorite players (most of whom now have admitted to using performance enhancing drugs) I couldn't wait until I got older and could play like the big leaguers did. Looking back, I had several very curious choices for baseball heroes. Chris Sabo was a Rec-Spec wearing nerdy looking third baseman for the Reds whose pre-pitch routine I practiced in the backyard. Sabo's teammate Eric Davis had an extremely unorthodox stance which I thought would work just as well for me in coach pitch, it didn't. But my first and most memorable hero was Jose Canseco. When I first got into baseball I collected all of his cards, had posters, a jersey, the Starting Lineup figure, the works. The way that he crushed the ball was amazing to me and I was amazed that a mere mortal was capable of such power. Don't laugh at me here, how many of you thought Jose was on the juice back then?! I didn't even know such things existed. My life was so simple and so care free. Innocence truly was bliss.

     My nephew Zac just made the baseball team at Seigel Middle School in Murfreesboro, TN last week and I am very proud of him. He has developed alot faster than I did, judging merely by the fact that at 11 years old he looks me at eye level and he wears a shoe a half size bigger than me. Hearing about Zac's accomplishment made me reflect back to the days when I was learning the game. I used to love the beginning of each new season. Dad and I would go to Agee's sporting goods and get my stirrups, socks, pants, belt and hat. The hat was always my favorite part. I will never forget the year I convinced dad to upgrade me from the standard plastic adjustable strap hat to the "BIG LEAGUE FITTED" hat. It still makes me smile to think about that day. Now kids don't even know what adjustable hats are. Second to the day we got our jersey's handed out at practice, going to Agee's was always a highlight of the Spring for me.

     Now my life is a bit more complex. The curveballs that you get in life are a bit tougher to hit than the ones I used to face as a 12 year old. Two of my favorite distractions to reality are working out and playing competitive sports (of any nature). Whether its intramural basketball with some other "Has-Been's" (btw that is our team name), cornhole tournaments, a day of golf or anything else with a score...I want to win. I credit some of this simply to being a man but mostly to the fact that it keeps me feeling young. Putting myself in a position where winning or losing depends on my performance excites me. Just like that game I struck out with bases loaded and 3 outs in the last inning, competition keeps me motivated. I just got done playing on a rec league softball team with some guys from my high school baseball team. We won the championship but that doesn't matter*. Every night as I got to the ball field I couldn't help but notice the kids on the fields around us in their socks (apparently stirrups are out), pants, belts, and fitted hats trying to act like their favorite major leaguers. I wanted to go over the intercom every night and address the kids to tell them to enjoy this time because some day you will be like me playing slow pitch softball to prove to yourself that you can still do what you did back when your biggest worry was whether to get a fitted or adjustable hat.

     Recently I have noticed that kids these days are worried about designer sunglasses and bats that cost as much as my first car did. I am jealous of those kids having the time of their lives and not even realizing it. I wish everyone could have the experience of playing ball that I had growing up. I don't understand when some  parents act as if their child might not get called up to the big leagues anymore after an error on a field that has a rollout mound and 60 foot base paths. If there are 12 errors in a game, people are probably not watching for quality's sake. These kids are making memories that they will recreate for the rest of their lives, let them be good memories. Also, another thing that I don't get is not keeping score. The leagues that do this are much different from the designer sunglass leagues. I understand the premise of learning the rules but if you don't keep score in a game, no one can win. True no one can lose, but is that a good life lesson? Things do not go your way all the time in life. As the saying goes, "You win some, you lose some" but that is only true if there is an outcome. Some of the best lessons in life are learned playing youth sports. Teamwork, integrity, resilience, determination, hard work, but most of all how to have fun.

     I still have a dream of owning my own sporting goods store when I retire. I want to have a place like Mr. Agee. I want kids to be able to come in and have lifelong memories made picking out gear for their baseball seasons. I look forward to watching Zac as he begins middle school ball. I hope that he cherishes these years learning more about himself and the game that played such a big part of my life for many years. I know I'll never be able to go back to McKnight Field as a player but I am thankful for the years I spent on those fields. I am also thankful that they built a new complex down the road so that I can continue my storied career alongside some other guys that used to get as excited for post game Capri-suns as I did. Good luck Zac! Enjoy it buddy, softball is not too far away!

The has-beens of summer.


*It does matter

Wednesday, July 20, 2011

"The Jack Bauer"


This workout was given to us by one of our Shredded participants, Blake Carden.  There are 12 different exercises done in circuit fashion.  Do 2 times through.  "24" total.  tick...tick...tick...

"The Jack Bauer"
12 exercises
2x through
No rest...


*All exercises are linked to pictures!!!

Thursday, July 14, 2011

"Pull. Up."



     For this workout you will need a bar to do pullups on and dumbbells if you have them.  This workout could be done really easily at a park.  The thing I like about this one is that you will have done 60 pullups by the time you are done. Do assisted pullups if you need (examples at the bottom). If you think you can handle more then go for it!

Pull-Up
*5 Exercises for 4 rounds
*3 Pullups after each set (60 total)


20 Decline Pushups
*3 Pullups

*3 Pullups


12 Standing Curls
*3 Pullups


12 Dumbbell Swings
*3 Pullups



 
15 Dips
(put your feet up on something to make this one more challenging)
*3 Pullups




FINISHER:
50 AB ROLLOUTS after your 4 rounds


***Examples of Assisted pullups
Bend your elbows and pull your chest up towards the bar.

Wednesday, July 13, 2011

"Shredded": Ya we do weddings....


Before and Shredded


"I'm good."
     This past weekend, one of our loyal "Shredded" participants got married to her "boo" Sean Scott.  Stephanie was the inspiration behind the entire Shredded program.  For a little over a year, I encouraged her to join our weekly workout group.  Each week she declined.  Adamant that she was fine with the shape she was in and had no problem with her diet, she refused.  In teaching Health and Wellness courses and working with athletes I have come to realize that people who are not happy with themselves physically act much like addicts of other sorts by justifying their behavior that they know deep down is detrimental to their health.  To many of them simply saying that they are happy with their health is much easier and much more comfortable than doing something about it.  Finally, about 10 months ago, Stephanie came to me and told me that she was ready to stop making excuses and give it her best shot.  She gave herself goals both long term and short term that helped motivate her.  Stephanie's main motivation to get started was her wedding.  Many people don't have such a life changing event to motivate them but everyone has something. 

"Hit the Ground Running..."
     We began at about 75% of the intensity of where we are now.  We used a circuit training approach to decrease body fat at a rapid pace.  This allowed her to get a good workout in around 30 minutes with time left over to do extra cardio.  She usually allotted herself an hour to workout.  I have always believed that if you work out hard enough, you can get some serious results with just 30 minutes a day.  We started her off with light weights and high repetitions.  We stuck with basic lifts for the first few weeks doing about 6 exercises 12-20 reps each for 3-4 sets.  The exercises consisted of bicep curls, tricep pushdowns, bench dips, lat pulldowns, assisted pullups, shoulder press, straight leg deadlifts, dumbbell chest press, and goblet squats among others (these are all linked to pictures).  I usually tried to mix in some sort of agility exercise like box jumps or cone drills.  These exercises elevate the heart rate and also require more focus during the workout.  When we first started, Stephanie could barely jump on a bench 16  inches off the ground once, now she is clearing over 2 feet for 50 reps!!!  Let me take this time to say that Steph's willingness to attempt these workouts gave her the opportunity to succeed.  Many people feel like failures because they can't accomplish something they never tried.  If you don't try, you won't succeed.  Stephanie is a perfect example of someone who had doubt, mentally prepared herself, and accomplished goals. 

"The mirror doesn't lie"
   I encouraged Steph not to measure her success by numbers on a scale but by the way clothes fit and how she looks in the mirror.  Those two things never lie.  In fact, some weeks when she didn't lose any weight she would be able to tighten her belt up another notch.  When you workout your body hits what we call a plateau.  This is usually seen as a negative but is actually a good sign.  This is your body trying to tell you that it is getting used to the demands that you have placed on it to this point.  Now its time to work harder.  Stephanie used these weeks for multiple workout days.  I also encourage people trying to lose weight to not schedule multiple workouts but just do them whenever you have the energy to.  NEVER limit yourself!  These are proven techniques that will work, so when you hit a lull, step it up!

"Bologna"
   Working out for some people is the easy part.  Stephanie followed an eating plan that allowed her around 5-6 meals a day.  Most people think that dieting means eating less.  The word diet refers to the foods that you are eating.  You can have a poor diet or you can have a healthy diet.  She switched her bologna sandwiches and regular mountain dew to turkey breast, smart ones meals and diet mountain dew in the beginning.  That switch in itself saved her several hundred calories a day.  Pre-planning meals and having the will power to deny herself poor choices also allowed her to fit into pants that she wasn't able to just one year ago. Already having her next meal planned allowed her to minimize splurges and lose weight.  

     Stephanie deserves all the credit in the world for her results.  She worked her butt off.  I'm sure if you wanted to know specific on how many pounds, how many pant sizes, and how many times she had her wedding dress altered that she would tell you.  One thing I know for sure is that she is much healthier than she was a year ago and the pictures speak for themselves.  Congrats to Sean and Stephanie on their marriage and thanks Steph for proving to us that hard work and determination can work for anyone as long as they put their mind to it. 


Ben, Steph, and I. 


Here is the female meal plan:

Female Eating Plan
Meal 1Food TypeQuantityExamples
Meal 1Protein15-20gEggs/Yogurt
Complex CarbHalf CupOatmeal
Meal 2Fibrous Carb1 servingSalad or Veggies
Fruit1 servingApple/Banana
Meal 3Protein4ozChicken Breast/Tuna/Deli Turkey
Complex Carb1 servingWhole Wheat Bread/Pasta
Fruit1 servingOrange
Meal 4Protein10-15gYogurt, Protein bar
Fibrous Carb1 servingSalad/Broccoli
Meal 5Protein10gShake/Bar/Tuna/PBJ
Fibrous Carb 1 servingSalad or Green Veggies
Protein choicesComplex CarbsFibrous Carbs
EggsWheat BreadSpinach
TunaWheat PastaBroccoli
SalmonBrown RiceZucchini
Turkey BreastOatmealCucumbers
Chicken BreastBaked PotatoAsparagus
CheeseSweet PotatoCarrots
Cottage CheeseGranolaCauliflower
Lean BeefBran CerealPeas
YogurtBeansGreen Beans
Roast BeefPopcorn
Squash

    

Friday, July 8, 2011

Family. All In.

    


     Six years ago I met some of the best friends I have ever had. Twelve years after Bobby and I became baseball card enthusiasts, eight years after Nathan and I "won" the NCAA basketball championship in the playroom at my house, and six years after Josh and I fended off cicadas with tennis racquets as we managed our lawn care business, I met a group of people that I will treasure for the rest of my life. As we began the quest to get our Master's degrees at Auburn University and our first jobs as athletic trainers, we also began friendships that were more than just those of co-workers. We fight like a family, laugh like a family, disagree like a family, but most importantly, have many great memories like a family.

     This past weekend one of those friends, Bryan, married the love of his life in a wedding that can only be adequately described using words that you would have to Google. I had the pleasure of standing up as a groomsman along with one of our other friends, Dave, in support of our former roommate/grill master. Weddings are funny to me in that they are all somewhat similar but always have a few things that set them apart from the others. This was my first Greek Orthodox wedding and also my first wedding indoors with no air conditioning. My small stature allowed me (as it has my entire life) to be on the end of the row which worked to my benefit, as it actually has more times than not. During the rehearsal there was no air flow to speak of, so I came to the ceremony mentally prepared to lose a few pounds by the means of perspiration. Much to my approval there was a fan pointed directly at the row of groomsman upon my arrival! I can't speak for any one else in the bridal party but I was quite comfortable.

     One thing that became glaringly evident this time around was that being in a wedding is much different than being the wedding. Beyond the "stand there in a tux and look good" part (which I feel has always come naturally to me) my duty of "hey could you guys bring some drinks to the church on your way over" was actually pretty easy. I didn't have alot of responsibility at my own wedding either, but something about being the groom makes a man really uneasy. (I would like to take this time to thank my wife for five wonderful years of marriage this month and also to my buddies who made me go through with it.*) Bryan has always been our coordinator, tour guide, and walking Wikipedia planning all of our events and keeping us on task, so to see him amidst the madness of his wedding day keeping it cooler than "Franck" in Father of the Bride was no shock to me. This self proclaimed "Groomzilla" held it together better than I ever could've dreamed of doing myself. Other than the unique setting of Napa Valley and San Fransisco, it seemed like we hadn't ever left Auburn. It is amazing to me when you can get together with old friends after a year or two have passed and you never miss a beat.

     Although I am still young, I am beginning to realize how fast life goes by. It doesn't seem like too long ago Bobby and I were riding our bikes back and forth to the Bellwood baseball card shop trying to score that lucky card that would really make us legit card traders. I only feel a few years older than I did when Nathan and I tried to keep up with the crowd in junior high and "J and J Lawncare" seems like just last week. I am so thankful for all of the friends I have made over the years. I have some friends that I haven't heard from in a long time and some that I still spend a good bit of time with. I only hope that I have had a portion of the impact that you all have had on my life. I am thankful for all the laughs that I have had and the ones that are yet to come. I made a few new friends at the wedding but one became an official addition. To Alexis MacMunn, welcome to our unique little family. We are excited for you to begin your new life with one of the greatest guys we know. Now a toast...to the bride and groom...Opa!!! **




   



*Im only kidding
**I think Opa means War Eagle in Greek...