For the last 2 weeks I’ve been working out on my lunch break/planning period. I’ve found that this method works well for me and it could for you too.
Prior to working out during my lunch time I found that I was drinking more coffee than usual and the second half of my day was much of a drag. For me personally working out gives me an energy boost more times than not and it really gets the blood flowing. Moving along, I’ve noticed since I’ve started working out during my lunch I’m not nearly as tired during the second half of my day and I’ve cut down to one cup coffee a day. In addition, it gives me more time in the evening to focus my energy on other task.
For the time being I’ll continue doing my lunch workouts. If you decide to workout during your lunch I’d love to hear how your workouts are treating you.
Being the best or reaching your maximum potential comes from within. You have to want it more than your coach or personal trainer.
Coaching my high school basketball team I was talking to my players who I felt were not giving 100% this past Tuesday night. We were playing against the opposing team and our body language was horrible. It also showed in our performance and lack of focus. I told them, you have to want this more than me. If you don’t really want to do something special or be the best you can be let me know now. After speaking to my kids they began to play a lot harder and we ended the game on a good note. Which carried over to us getting a crucial win on Friday night which put us in a tie for 2nd place. The kids seemed motivated & I was happy from them. Some times we have bad days or performances, but it’s important that on those bad days we remain focused & still give our best effort.
The same thing goes for working out. There will be good days and days you don’t feel like working out. On bad days you have to find a way to push through so you can reach your ultimate fitness goal. Whether your goal is losing weight to fit into a wedding dress, being fit for the summer, or wanting to live a healthier lifestyle. I myself have been through this & I know what it’s like to struggle with workouts. I also know what it feels like to achieve my fitness goal and that heavily out weights other likely outcome.
A friend of mine that I have been training on and off for three years has struggled with this battle. Although the road has been tuff, he has kept on fighting. We are now training again 2 days a week together and he has shown great improvement in all aspects. We do total body each time we workout and I advise him to workout at least one day a week on his own. Being that he has had back surgery in the past, him being active really helps him stay youthful. His Dr has also notice improvement in his flexibility since we have started training. The road for Troy hasn’t always been easy, but his goal to stay active & healthy has been going well.
You too can reach your fitness goal. Just stay focus and give your best effort.
**The images in this blog are of Troy. This was me training him at a local park**
To be good at your craft you have to put a lot of work in. It’s a huge commitment and takes a lot of dedication. The wear and tear on your body from working out over time can cause you injuries if not treated properly. That proper treatment as we know it is called recovery. Workout and recovery are two important components of athletes that keep us at our best.
To be able to compete with the best athletes you have to be a competitor. That means putting the work in when you don’t feel like it and others are sleeping. Moving along, every athlete is different and some have more talent than others. That shouldn’t hinder you from working hard in each of your sessions. I feel as a sportsperson you should work out a minimum of 4 days a week. I feel 5 to 6 days is standard. You should always give yourself at least a day or two to rest so you can recovery. For example, Kobe lifts weights four days a week. On Monday and Thursday he does upper body. Then on Tuesday and Friday he does lower body. Four days a week of weight lifting is good. This is my recommendation for players of any sport. Wednesday, Saturday, and Sunday can be good days to do your recovery and small cardio strength training. Things such as push up’s, abs, etc. Moving forward, aside from Kobe’s weight training he plays basketball 5 days a week. On 3 of the days he does only individual workouts. Things such as ball handling spot up shooting, cone drills, etc. On the other 2 days he plays pick-up basketball. Even though he plays games on these days he will still come to the gym early or stay after to get some extra shots up. After each day of basketball and training he will stretch as a cool down. This would be a good regiment for players in their sport. This allows you time to get better, play in games, and rest the body. Although this is hard work, it is all worth it in the long run.
A part of every competitor’s life that should not be ignored is recovery. This is the thing that will give you longevity and help you to perform to the best of your abilities. After a long week of working out everyone should do proper recovery. Things such as icing, heat, cold tub, massage, stretching, etc. I know the cold tub is something that is commonly used with basketball and football players. When I was in Australia playing basketball I would ice bath at least 2 days a week. I would do Wednesday and the night before game day. I always felt that this made my legs feel fresher allowing me to perform at my peak. Although I did the ice bath I still did other recovery methods. I would always make sure to get a proper warm up and stretch before practice. I would also do a cool down and stretch after practice which is probably more important that the stretch before. Another one I like to do is a bag of ice. You can ice the body 20 minutes on and off for as long as you’d like. Sometimes it is good to do hot cold on sore and aching body parts. That method I have found to be very helpful to me during my recovery periods. To wrap it up, always remember to recover after a long week of working out!
Thank you for reading my blog and stay tuned for more workouts and article posting.