Coaching Tuesday: Could You Use an Olympic Coach at Work?


This is a great article, we all perform better with a coach and the best do it with self motivation and guidance

Originally posted on Blanchard LeaderChat:

Skater-girlIn her online post In Olympics of Life, We All Could Use a Coach, Mary Schmich delineates the myriad ways a coach makes a difference.  She states:

“Most of us are slipping and sliding on the bumpy ice of life. Our execution’s sloppy; we are poorly trained. We need some undistracted steering and grooming, prodding and propping up. We need someone to persuade us when we fall to get back on the ice, the slope, the course. All of us could benefit from someone who always is there to beam good wishes from the sidelines.”

She goes on to outline with wonderful warmth and humor exactly what a coach brings to the table: unconditional positive regard, total support no matter what, undivided attention, and utter faith in potential and possibility.  And finally, the beautiful fact that the coach is delighted and grateful to be in service to the greatness…

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10 Signs You Might Be a Frankenboss (or work for one)

Originally posted on Blanchard LeaderChat:

FrankensteinFrankenbossnoun; 1. A mean boss that terrorizes his or her employees; 2. A boss whose behavior closely resembles that of a half-brained monster; 3. A jerk.

Tomorrow is Halloween and in many workplaces around the world employees will don costumes, have a party, and enjoy the crazy and scary alter-egos of their coworkers. On Monday everyone will show up to work dressed normally and we’ll resume our regularly scheduled programming…except for those Frankenbosses. I’ve reported to a few Frankenbosses in my time and it’s not fun. Just like the Frankenstein monster portrayed in Mary Shelley’s novel, a Frankenboss is ignorant of his identity and how he affects others. So before you start thinking this doesn’t apply to you (which is a classic Frankenboss mistake), think again. If any of the ten characteristics below describe your leadership style, take a look in the mirror and examine the face that’s peering back…you might…

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Preparing to be ? You pick you decide, I know my goals, now let’s get to work

As I lay here preparing for tomorrow morning’s 530am training session visualizing the challenges and succsess’s that will play out this week. I will also visualize the leaders for the workout and how they’ll respond to surprises of certain movements and sets, reps or intervals, I pick out what ever they need to challenge themselves. Who wants to be pushed and who is willing and wanting to be a better version of themselves through fitness. I create programs usually on Sunday nights. Unless i feel the need to create a template early in the week then maybe i’ll refine it the day of or on a sunday night. It gives me a chance to accumulate info and digest how the week went for everyone and how I’ll help them push through different sets, reps, movements, both mentally and physically. When I prepare watch out:)! When I don’t it still means I can put together a great program for the day. Creating programs is second nature and alteration of a workout can happen in seconds. If something doesn’t work in that very moment, I’ll find a movement or rep scheme or whatever so that it will produce confidance in the people training and yes i have a powerful belief in everyone that I help. I believe in people, people really great especially the ones that want it. The ones that want to learn, show up and are ready to take a few more steps in becoming better. The desire to be their or Our best versions of ourselves from the inside out. Yes I’m ready for tomorrow, it will be a day of moving forward.
I’ll throw this in tonight, hard work helps develop self confidance, example learning to be a better infielder by taking 100 ground balls daily. The first few weeks might be rough, it just depends on the level of confidance that person starts with. Let’s say they have confidance in themselves to get better at a skill. It’s just that their ability to field is not yet where it matches up with belief. Now let’s go three years later 14 thousand ground balls later, Which would breakdown like this 100 gb’s x 7 days per week =700 gb’s x 4 weeks of gb’s =2,800 reps a months 12 months= 33,600:)! Wow that is a lot of ground balls in just one year. Times 33,600×3 =100,800 now were talking big league numbers in terms being an above average infielder. This imaginary infielder has built himself up some big league confidance in the skill of being an infielder, an outstanding infielder. This is possible, that’s how confidance happens. The belief and taking action to achieve in life. Just like stepping into the gym and training the body by practicing to be fit on a daily basis. As weeks, months and years pass a great body is being built and the development of healthy habits are ingrained. The habits of choosing bettter foods getting more sleep and creating a level of balance that make US feel good about our bodies,our energy, and most of all the belief that we can change ourselves and become better at anything we choose. We must then choose to get our reps in on a daily basis. Practicing being fit with dedication, desire and commitment to ourselves better. Let’s prepare to reach our goals whether they are new or old goals can be met with preparing to go after them. Let’s take that first step to make progress.

Meal planning

I’ve been helping people create meal plans for their specific goals and also in the decision to make significant changes in food and nutrient choices. Which means gaining an understanding of the basic food groups. What are fats, protein, carbohydrates and how do our bodies use them for energy, restoration and building. Just learning about the food groups can help with choosing foods that will help you get to achieve fat loss goals, performance, muscle gain and restore health. I’ve just now opened the door to about five or six more blogs. I’m going to stay focused the decision making proces of making nutrition program work for you. I can write fat loss diets that will work, but what I’ve learned is that once the thirty day, ninty day, or even 6 months to a year of strict dieting, at some point you get to your goal but now life sets in and the craving for variety might start to creep in. This is when the question arises how do I maintain my new body or what next? People love the results of strict dieting but it usually takes a great deal of dedicated effort. I’m here to present a healthy lifestyle of eating and managing body fat levels, performance and health. Eating healthy to me means eating clean carbs lean proteins and healthy fats and yes I even eating carbs at night. Too much of any these food groups will show up in your workouts, energy levels, bowel movements, body fat or lack of body fat. One strategy to understand the body is to experiment. I’ve done no carb for a max of 3 months, while lifting weights and conditioning ,  as I increased work capacity for both, I maxed on strength and maxed out on conditioning.  During this experiment  on my body and mind, I strength trained 3 to 4 days and conditioned for 3 to 4 workouts with some double ups on conditioning and some days on strength.  As I felt energy levels start to taper and also with it enthusiasm to lift and to  keep on pushing through.  I started this program of eating and training to jump start fat loss. I lost fat but I was now at the point where I wanted to focus on the snatch and clean and jerk.   So I added in carbs to my first three meals of the day and utilized healthy carbs such as oatmeal, quinoa , yams and sweet potatos. I keep it very simple, I keep so simple becuase it’s how I eat everyday. The better I eat and sleep the better my training goes.  After maxing out my time on the no carb routine , I was now ready to add carbs in and my body responded happily.  Energy, strength and vigor went up. So keep in mind as I got one goal such as lower body while pushing performance , I knew that at sometime I would go back to carbs. My indicators for adding in carbs were low energy and strength at  almost a plateau. Yes I said almost because I know and understand my body so well, I can make the adjustments that allow me to make the transitions of modified training schedule to adjusting the volume in my strength program. Oh I also got headaches too.  As I see it my training and nutrition go hand in hand. I also know people that train hard and rely on low carbs, but there training doesn’t exceed what they put into their bodies.  It’s like putting in 10 gallons of gas into a 5 gallon tank, most of that gas will be un used, fortunately for scour bodies are an Amazing piece of art and machinery . Our bodies can and will store what’s not being used, if over feeding happens regularly.  We can’t  look at the other end if the spectrum too,  what if we put 10 gallons into a 100 gallon gas tank? We would run out gas too soon for us to be productive.  What if that 10 gallons just allowed us to pull out of the driveway.  We would then need a more fuel and let’s say the only fuel nearby was fake gas and we used it anyways not knowing what was used in the gas to make it gas. So we bought 20 gallons thinking we would get to work but instead our car ran sluggish and did not perform like it should. Hmm kinda sounds like putting in cheap food or processed food hinders the body from running great or even optimally. I’ll through I curve ball and bring this into play, basil metabolic rate.  It’s the rate at which our bodies burn or utilize nutritients when it is at rest or stationary  or sedentary  . So not eating enough can cause the body to transition the way it expends energy.  So putting in 10 gallons of gas in 100 gallon tank  will usually cause this imaginary car might cause it to perform below optimally , kinda the same way our bodies react when not getting the enegy needed to sustain its daily activities.  Transitions and experiments. So Wheather you want fat loss or increased  performance it’s going to take a plan of action and also time to see what works for your goals and time it takes to get the most out of your food and the most our your training.




Why I do what I do

My coach said I should blog more about my journeys in life and fitness. I started my working my fitness or training at the age of thirteen, I’m currently thirty eight years old and still enjoy training, but at times it can be challenging when life comes from behind tries to break me of my routines that i’ve established through out my life on this earth. This last year I had some personal issues to take care and I did that. I’ve changed my entire life for health reasons. It meant living or dying. My fitness is very important in my daily life. Training is the cornerstone of my life. I believe fitness has saved my life hands down. It helps me both mentally and physically. Being able to move around and not be limited by any physical or mental blocks has enabled to reach a lot of goals such playing division one baseball, powerlifting, crossfit, weightlifting and of coarse opening up Midtown Strenghth and Conditioning. Training helps me take care of my body by eating the right foods, getting proper rest and of balancing business and life outside the gym. I have a strong passion for helping people get better at fitness, no matter what level someone is at I know I can help them. I always ask myself what can I do better today?, I enjoy pushing myself past old limits. I feel that a focused training program is the key to success. I’m getting back to heavier weights in the snatch and the clean jerk. Today I doubled 97kg in the hang snatch and hit 130kg in 1 clean pull and then 1 clean & jerk. So I feel I’m close to getting back on the platform soon so I can challenge my training even more. One the keys to success is staying focused on your goals and being active in the process of accomplishing them. Staying on a fitness program means investing time and energy and also prioritizing. Just like today, I’m starting up my blog again so I can help others become better. Most of my enegy has been put into my training and helping others in the gym. So now I’m making time to write and share more information on health, nutrition and of course lifting weights to live a quality life


Hello Strength Sessions,  I’m back from well just living my life and making the right adjustments for me to be happy and to make progress.  I really don’t like staying the same. I have a passion and interest in always making something better especially if I  believe in it.  Wheather it’s the gym or my personal development or helping others that really want to change.  Change is essential.   We are all creatures of habit,  I got that from a Randall Strossen article.   Now I’m at the point in my life where I’m questioning my habits are they helping or stalling progress?,  or do I just need a little help in some of the areas that I’m working on.  I’m not afraid to ask for help because I’m going to need it to get to the goals I created awhile back and I’m going to accomplish them no matter what.   Staying focused is a huge part of being successful at anything such a fat loss diet, homework, training, being a parent, teacher, coach, athlete, an IT guy,  a comedian.   In order for me to be who I’m,  I must remember what I’m everyday.   The greats that standout are those that don’t have to be reminded,  they just are because they are always doing, being and having others around them that are subconscious reminders of who we are.  Doing things that help me  maintain the focus of who I am.  I’m coach plain and simple and I coach myself and others  daily.



training is going great and I’ve improved  a lot since last year and  all my training  weights have went up, which is great. Now all that good old fashioned hard work will be  translating into a bigger snatch and clean and jerk in the next few competitions.  110kg and 140kg are right there for me to make.  The harder I work the more I feel i deserve it and have earned it.  The  harder I work the more I believe in myself.  The more I BELIEVE in myself the more challenges I take on, it’s a continual cycle of success. That’s why I believe fitness is really important, It allows me to push through barriers on a daily basis,  It makes me comfortable to be uncomfortable.  


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