FlexnFletch's Guide to Vitality and Fitness

Q: What are five things you can check off each day to ensure that you are moving in the direction of optimal vitality? A: We can apply scientifically researched methods to a checklist to improve our health and fitness. Each day we need a checklist that we can aim to complete. This is an easy method to start a habit that favors a healthy lifestyle.  Did I sleep enough? Some people need 7-9 hours of sleep each night to feel recovered.  Did I eat a high-quality breakfast? Charles Poliquin has an excellent article on breakfast and how to maximize your productivity.  Meat & Nuts Did I exercise? Walk, lift, sprint, jump, swim, row, etc. just don't make excuses. Did I enjoy the community? You should have friends and relationships that make you happy. It's best for everyone to have a training partner or a group of like-minded individuals to support and encourage each other. This is why group training models work so well. Did I take time to disconnect, relax, and ref...

Consistency Q: Coach what is something I can easily do to ensure I will get the most out of a strength and conditioning program? A: Consistency.   Keep showing up and give your best effort every time. There are always circumstances and events that are unplanned that can get in the way (this is life). The most important thing is that as soon as you can, get right back on track! Don't beat yourself up because you got the flu, a flat tire, etc. This is not an excuse to go back to being lazy! Everyone is going to encounter a roadblock at some point. It's what you do after those moments that will allow you to continue to make GAINZ!

Go outside during the day and disconnect after sunset! Artificial light may be the cause of our nations' sleep epidemic (lack thereof). I've recently started using true dark glasses at sunset. You can also adjust the settings on an iPhone to avoid extra light stimulation. iPhone Device: Settings -general -accessibility -display accommodations -color filters -select grayscale Check out this article on Blue Light by Mark Sisson. Mark is an expert in all things health & nutrition. https://www.marksdailyapple.com/how-light-affects-our-sleep/

Basics Q: Coach, what would you recommend for someone looking to achieve All-American status in their sport? A:  Master the  Basics . Everyone has to build a foundation. I've found that teaching athletes the techniques of front squats, clean/snatch grip deadlifts, and high pulls will better prepare them for more complex movements.

Attitude You must change your Attitude anytime you are wishing to make a health change. If you find yourself drifting off course, find someone who will hold you accountable. For rapid fat loss consider sprint intervals over long-distance running. Sprint training will not compromise lean muscle mass and will increase metabolism. Try the sprints on a bike, rower, ski erg, or a track (warm up to avoid injuries). Dynamic Warm-Up  ⬅️ Click here AirDyne Bike 8-12 sets of:15 seconds sprints with 75 seconds of rest between each sprint.  *Increase total intervals as conditioning improves. 

    When I was a high school athlete, I knew little about the benefits of training the posterior chain. It wasn’t my fault that my first experience of weight training was a high school P.E. coach that said to do: 3 sets of 10 reps on the bench, curls, and triceps push-downs for every single workout, every time we lifted. For legs, we ran timed miles and used the leg press for calf raises while reclining in the seated position. Back then I didn’t question my coaches but honestly, they wouldn’t have had answers. Lucky for me, I only participated in this “closed-minded” form of strength training for roughly two years. For my junior year my school hired J-Rod to train the wrestlers, football players, and anyone else that would show up, he only cared about consistency!     I was one of the first athletes to train with this monster of a man. Our group of athletes was enlightened and change was good. The first workout was box squats. I have to admit I was thinking...

Last night I was fortunate enough to be a part of Alma Wrestling 2.0 history. Our 149, 184, and HWT earned first place honors at a long running D3 and Junior College tournament. I was especially proud of Jared, who works so hard for everything he earns in this grueling sport. Jared, is also a former teammate that came back from an injury that cut his season short last year.  This tournament was a turning point for our program, we are no longer just a reinstated first year program that isn't excepted to win.