A must-read for parents of young athletes

This is a re-post of a Mike Boyle article. Mike Boyle is one of the world's leaders in developing workout programs for athletes including several NHL, MLB and Olympic athletes.

He received a question from someone about how to structure an off-season workout for a 9-year old hockey player. This is the response.

"Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.

Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.

Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have.
The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be "play". If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.

Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is applying adult values to children’s activities.

Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family

Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.

Step 7- Head to Walmart and buy fishing rods.

Step 8- Take the fishing rods to the nearest lake and fish.
Now That is an off-season plan for any nine year old.

Step 9- repeat steps 5-8 while continually rereading steps 1-3"

My comment......Finally a reasonable message to parents who are over training their kids at a young age. Children need true off-seasons and variety so that they physically develop into their bodies. Regular exercise including supervised weight lifting is encouraged but that is all part of a well rounded active lifestyle including bike riding and, gasp, fishing. Thank you Mike.

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."

What's your excuse?

Check out this short video from the 2010 Crossfit Games Qualifier event in Georgia. You only need to watch about 10 seconds to get the point.

http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."

Victoria checks in with GREAT Results!!

I started working with Victoria in April 2008. At the time she was 205lbs and barely keeping herself in a size 16. Her goal was to reach 175 lbs and get down to a size 8 again while making exercise a part of her life's habit.

We worked out twice a week for some time with slow steady progress. It wasn't until Victoria took my advice and began "doing her homework" that the results really popped. Her homework was to add two additional workouts per week when I was not there, workouts which I provided to her based on exercises and intensity levels we used in our one-on-one sessions.

Where is she now? 162lbs and into a size 6. She just came back from 7 weeks away in Houston and not only kept up her workout routine but lost additional pounds. Awesome results, Victoria!!

Before - 205lbs, size 16


After - 162lbs, size 6-8

Do you want to remake your body, improve your health, feel better and more energetic? Contact me at 267.626.7478. More picture testimonials on the way.

Paul

Paul Dziewisz

Active Personal Fitness

www.ActivePersonalFitness.com

267.626.7478

"You give us the effort...we'll get you the results."

An Approach to Achievement - Will Smith

Enjoy this video compliation of Will Smith's thoughts on dedication and skill development. Pay particular attention to what he says about running on a treadmill.

February Lunge Challenge

It's time for our monthly fitness challenge. Determining this month's challenge as a tug-o-war between jumping rope and lunges. Read below to see which one won out.

But first, I relaunched www.ActivePersonalFitness.com last weekend. The new look and feel will make it easier to find information about all of our programs from in-home personal training to Elevation Boot Camp to our new Central Bucks Challenge for weight loss to our brand new Central Bucks Runners club. Take a look at the new layout and let me know what you think. You can always reach me at 267.626.7478 or at paul@activepersonalfitness.com.

February Lunge Challenge

Ok, here goes....

Mondays - Stationary Lunges
Tuesdays - Reverse Lunges
Wednesdays - Walking Lunges
Thursdays - Lateral Lunges
Fridays - Squats

Week of Feb 1 thru Feb 5 - Do 30 of each exercise on each leg.
Week of Feb 8 thru Feb 12 - Do 50 of each exercise on each leg.
Week of Feb 15 thru Feb 19 - Do 70 of each exercise on each leg.

Then.....

The week of Feb 22 thru Feb 26 do the following:
Monday - 100 walking lunges
Tuesday - rest
Wednesday - 200 walking lunges
Thursday - rest
Friday - 300 walking lunges

What are you waiting for? Go!!

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."

Active Personal Fitness Pushup Challenge

Join us for our first fitness challenge of the year.

Every day in January do a number of pushups related to the day of the month. You do not need to do them all at one time. Break them up throughout the day as you need to.

Beginners (new to doing pushups)
The number of pushups equals the day of the month. For example, January 5th is 5 pushups.

Restarters (have done pushups before but it has been a while)
The number of pushups equals 2x the day of the month.

Former jocks (it has been a while but you think it hasn't)
The number of pushups equals 3x the day of the month.

Avid Exercisers ("I do pushups while I brush my teeth")
Add a "0" after the single digit days and do 4x on the two-digit days. For example, January 5th is 50. January 17 is 68.

Personal Trainers ("You call this a challenge")
Do the following using the avid exercisers prescription above.
Pushups
Body Weight Squats
Dips
Walking Lunges

Ready, Set, Go!!

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
Elevation Boot Camp
www.ElevationBootCamp.com
267.626.7478
"You give us the effort...we'll get you the results."

Set Your Fitness Goals for 2010 -- A Call to Action

One of the keys to accomplishing anything in life is to set goals and hold yourself accountable to them. The goals could involve career, relationships, travel, education and, yes, fitness. Exercising more and losing weight are a close second and third to spending more time with family as the top New Years resolutions for Americans. Recent surveys have found that more than half of all Americans made resolutions involving exercise and weight loss.

Setting a specific goal and communicating it to family, friends, co-workers and peers will help hold you accountable to achieveing the goal. It will also inspire many of them to see you accomplish what you set out to do.

I've been telling my clients this for years. This time I am the one that needs to be held accountable. And I am asking you to join me. Below are my fitness goals for 2010. Several of the items are brand new territory for me (rowing competitions and marathons), they are agressive and the times will all be personal bests for me. But I will do them. If you hold me accountable.

And I want to hold you accountable to yours. Post your fitness goals in comments and update us throughout the year as you achieve them. Don't worry if you think they are not challenging goals. If they are a challenge for you then they are the right goals. Remember, I am a trainer, it's my job to be able to do this stuff.

Center City Sprints (Indoor Rowing) - Saturday, January 30 -- Drexel University (Philly)
Goal time: 7:00 for 2000m Previous Best: 6:47

The Main Line Slide (Indoor Rowing) - Saturday, February 6 -- Villanova University (Philly)
Goal time: 6:45 for 2000m Previous Best : 6:47

Tour of the Battenkill Bike Race Pro/Am - Saturday, April 10 -- Salem, NY
Goal time: Just finish respectably Previous Best: First attempt at this race
http://www.tourofthebattenkill.com/

Bucks County 5K Series - 7 race series March through June -- Bucks County, PA
Goal: Finish in top 10 in my age group (40-44) for the series as a whole. Best four out of seven races count toward overall standings. Previous Best: 17th

Broad Street Run (10 miles) -- Sunday, May 2nd -- Philadelphia, PA
Goal time: 1:11:00 Previous Best: 1:15:18
www.broadstreetrun.com

Univest Cyclosportif Pro/Am Bike Race (60 miles) - Saturday, Sept 10 -- Doylestown, PA
Goal time: TBD Previous Best: First Attempt

-or-

Patriot Games (run/canoe/bike/run two-person team triathlon) - Saturday, Sept 10 -- Chalfont, PA
Goal: Top 5 overall team, Win either Master Division or Coed Division Championship

Philadelphia Distance Run (13.1 miles) --Sunday, Sept 19 -- Philadelphia, PA
Goal time: 1:35:00 Previous Best: 1:40:41

Philadelphia Marathon (26.2 miles) -- November 2010 -- Philadelphia, PA
Goal time: 3:45:00 (8:30/mile pace) Previous Best: This will be my first marathon

Buffalo-Niagara Turkey Trot 8K (4.97 miles) -- Thanksgiving Day -- Buffalo, NY
Goal time: 35 minutes Previous Best: 35:42

CrossFit Goals (This will only make sense to my CrossFit friends)
Complete an uninterupted "Fran"
21 full pullups
21 95# thrusters
15 full pullups
15 95# thrusters
9 full pullups
9 95# thrusters

CrossFit Total (Back Squat + Shoulder Press + Deadlift)
Goal: 750 lbs (Don't laugh Steve)

Filthy Fifty
Goal: 23 minutes (the pullups will kill me) Previous Best: roughly 35 minutes
50 Box jump
24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35 lbs)
Walking Lunge
50 steps
50 Knees to elbows
50 Push press (45lbs)
50 Back extensions
50 Wall ball shots (20 lbs med ball)
50 Burpees
50 Double under jump ropes

"Cindy"
Goal: 18 rounds
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Body Weight squats

Max rep pushups (full range of motion)
Goal: 65

That's it. I better get my butt to the gym.

Paul