Skip to main content

Finally a new post.

I was competing at the Highland Games in Maryland two weeks ago when I was approached by a couple who had seen me compete the year before.  They were happy to see me, but also concerned that I hadn't posted on my blog in over a year.  I was both flattered and a little surprised, but when I thought about it, I haven't update my blog since last July.  I guess I've been busy.  But, not too busy to be that lame, so, here's my 9 month update.

1.  I taught 3 more classes of 3rd and 4th graders to be strong and deadlift.  All of them lifted their bodyweight.  More than half of them lifted over 90 lbs.
2.  I registered for the Masters Highland Games World Championships in St. Louis this September.  They now have a lightweight division, less than 155 lbs, and I stand a good chance of placing in the top three.
3.  I am still coaching weightlifters, but now have a sizeable powerlifting team.  One of my members, Kris Kobza, has broken the USAPL American record for bench press in her age and weight division twice now and plans on doing it again at Raw Bench Nationals in August.
4.  My kids are still competing in powerlifting and doing great.  Adding a few more wee ones to pre-teen crowd.
5.  The group training course I wrote for the ISSA 5 years ago with my partner, Scott Dyck, is finally on the cusp of being published.  I am really excited for this and am working with a hand-picked group of trainers to review and optimize the launch which will hopefully be this summer. As to the content, in the words of my partner Scott: 

"This course builds on the foundational ISSA CFT course. We take a fresh look at the physiology and physiological conditions that drive the training effect, and introduce concepts of periodization and exercise selection that provide any trainer with the no-nonsense tools to create an effective group training program, for virtually any group of any size, demographic, and desired outcome."

I have a bunch of topics I want to write on in the next few months, but am very excited about the future and getting back to writing here.

Never judge a woman by what she looks like when carrying
a sixteen foot tree. 




Popular posts from this blog

When to Stretch and Why

Sara Fleming, BA, MS, ISSA CFT

Stretching is generally viewed as beneficial. However, the type and timing of the stretch can have a positive or negative effect on the person doing the stretching depending on their activity. Dynamic stretching before a work out helps muscles warm up and increases their range of motion and elasticity prior to exercise. Static and/or proprio-neuromuscular-facilitation (PNF) stretching after an exercise and/or during the cool-down phase of a work-out can help restore a muscle’s range of motion after repeated contractions, correct a range of motion for correct form during a lift, and may help reduce delayed onset muscle soreness (DOMS).

It has been hypothesized that static stretching immediately prior to athletic competitions requiring power and force may actually diminish performance. (Shrier, 2004) In addition, Shrier hypothesizes that static stretching can cause an anesthetic (pain reducing) effect on injured muscles, increasing the performance …

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…