Blog

Battle of the Wolves: A Parable on Life and Fitness

Battle of the Wolves: A Parable on Life and Fitness

An Indian Chief was teaching his grandson about life.

“There is a battle going on inside of me,” he was telling his grandson. “It is an intense fight between two wolves, each trying vigorously to win.

One wolf is evil, filled with hate, envy, ego, temper, regret, worry, anxiety, self loathing, pessimism, and greed.

The other wolf is good. He is filled with optimism, joy, peace, empathy, care, positivity, grace, determination, faith, truth, and compassion.”

The grandchild thought about it for a few minutes, and then asks, “Which wolf will win grandfather?”

And the great chief answers simply,

“Whichever one you decide to feed.”

*********

We each have similar battles going on inside of us. Some internal battles so intense, they can be debilitating.

You want to begin something, but you are afraid to fail. Self doubt.

You want to begin your gym routine, but you get anxiety thinking about how you might feel around other people. Low self esteem.

You want to begin working on that business but constantly think, “What if it goes wrong”

You feed the negative wolf.

But how about a little shift in perspective?

What if you focused more on everything that could go right, and let that be the driver?

Your business idea turning into a success.

You focus more on how much better you feel and look rather than what you look like in light of other people at the gym.

Feed the good wolf.

***

Everyday you are either feeding the evil wolf or the bad wolf.

Negativity causes you to only see the glass as half empty.

Optimism positions you to view things as if you are just getting started.

Which one are you feeding?

-Coach


A Few Things the Serious Athlete Should Practice

A Few Things the Serious Athlete Should Practice

Just some thoughts for the serious athlete in todays sport landscape…

• You are either getting better at something everyday, or you are not. Simple

• Decide that you would rather excel at the sport, rather than just be on the team

• For those of you wanting to play in college, there is a difference between wanting to just play, and wanting to excel at that level. Two very different things.

• Take ownership of your shortcomings and don’t blame anyone else. These are the type that usually “lose motivation” when things don’t go their way

• You will play how you practice. If you half ass at practice, don’t expect your best self at games

• Be intentional about your own improvement. Going through the motions is wasted energy.

• Complainers always finish last. Separate yourself from the ones who do and don’t get sucked into that energy

• College coaches love athleticism, but appreciate the intangibles even more. Be a leader by example.

• There are usually those players on the team satisfied with just being there and usually the center of drama. Stay away from them.

• If you only wait until your season starts to get better, you will be behind and sell your self short

• Beware of the “speed and agility” coaches with no real education. Productivity is over activity.

• Help others get better, because in the process you become even better.

• Approach everyday like a game that you want to win. Tally your results daily.

The list could actually go on and on, but hopefully some of these hit.

Every single athlete that I have worked with has been successful because they have in some way leveraged the majority of these key things.

You’re either about that life, or you’re not.

-Coach


Some Thoughts on Fitness

Some Thoughts on Fitness

These are a random list of thoughts for those of you who are either considering exercise after a long time, or just need some encouraging words.

• The hardest part is the start. It gets easier

• Don’t overthink it, just get going

• Sustainability beats motivation. It’s hard for you to continue if the exercise becomes too hard for you to handle

• You are unique. There is no one size fits all. Not every exercise or movement is appropriate for you

• A first major step to adjusting your diet is just drinking enough water

• If you are dealing with nagging injuries, then I would not recommend bootcamps

• Be careful what you digest from social media. It can create false expectations for yourself

• If you are in your mid thirties and up, taking guidance from a young 20 something may not be the best route

• You really only need 3 days per week of exercise. If you are just starting out, aim for 2 and build from there

• If you have not worked out in some time, anything involving jumping, burpees, or sprints is probably not the best starting point

• If you decide to get a trainer, ask him or her what his assessment process is. If they don’t have one, find the next place.

• If you only have superficial reasons for working out, expect your drive to fizzle out after a while. Ask yourself what you would rather FEEL like than look like

• Pelotons are cool, just change it up every now and then

• Orange Theory is not for everybody

• Be intentional when you work out. Minimize distractions


So You Wanna Play Sports in College? Q & A with a D1 Powerhouse Coach

So You Wanna Play Sports in College? Q & A with a D1 Powerhouse Coach

One of the most storied football programs in al of college football, The University of Miami has produced not only some of the biggest names in collegiate football, but also to ever come through the NFL.

They pioneered swagger and a championship culture in the mid to late 80’s, and were an unstoppable force from the late 90’s to the early 2000’s, crowning themselves National Champions 5 times over the span of 2 decades.

 

A key part of the process: recruiting.

Even though Miami is finding their way back to the top of the food chain like they once were, they are now piloted by one of the best recruiters in college football; Mario Cristobal.

Through close relationships, we were able to conduct an interview with current University of Miami assistant Coach and friend Juan Navarro, and detail what it is they look for when recruiting the perfect athlete.

Coach Willis: “What are a few of the traits that you look for when recruiting prospects?”

Navarro: “Work ethic, drive and perseverance, Sport and position IQ, coachability, speed, strength, and overall athleticism.”

Coach Willis: “ Which of these traits would you consider to be your top 3?”

Navarro: “Overall athleticism, perseverance, and academic strength”

Coach Willis: “When do you typically begin the recruiting process?”

Navarro: “We start typically around December and go through the spring/summer.”

Coach Willis: “How long does the recruiting process last?”

Navarro: “It lasts from 1.5 to 2 full years.”

Coach Willis: “What is typically the biggest adjustment incoming freshman have to make when they come into the program?”

Navarro: “Time management, and adjusting to the mental and physical demands of the sport.”

Coach Willis: “What are 2 important things that high school upper classmen should focus on if they want to increase their chances of getting recruited to your program?

Navarro: “Academics and consistent performance!”

Coach Willis: “What advice would you give an athlete who is trying to walk on to your program?

Navarro: “Get highest gpa and test score you can achieve – prepare physically for a mental grind!”

Coach Willis: “Do you follow your recruits on social media? And how much does it affect the process and getting a scholarship offer?

Navarro: “Yes we follow recruits on social media. As far as importance, I would rank that a 7 out of 10.”

Coach Willis: “What should a high school athlete steer AWAY from that will for sure hurt their chances of getting recruited into your program?

Navarro: “Negative attitude and lack of coachability.”

Coach Willis: “What is typically the best way for an athlete interested in your program to get your attention and draw interest if you were not recruiting them? Why?

Navarro: “Email, text , or visit school with proper documentation. Ready – film, academic background, NCAA eligibility ctr #. This shows a demonstrates a care.

Coach Willis: “What other advice would you give?”

Navarro: “Communicate, ask questions, and prepare!”

 

If you are that athlete serious about playing at the collegiate level, these are pretty much the answers to the test. A blueprint of advice that you can either choose to use or not.

Thank you Coach Navarro for your time and feedback!


The Injured Athlete: A Time For Comeback

The Injured Athlete: A Time For Comeback

The first thing to be said about injury is that they can never be completely prevented, despite the term injury prevention.

They can be acute, happening in a single moment, or long term created from overuse and lack of awareness.

For competitive athletes however, this does NOT have to mean the end.

Similar to a glass half empty of half full type deal, you can see injury as a set back, or a time to slow things down and improve not only the affected area, but also a time to improve the strength of other areas.

When injuries occur, they are a test of attitude, and a tool to build resilience, only of you let it.

What is not uncommon, especially at the amateur and high school level, is an athlete gets injured, and they cease completely with any activity.

Yes, granted, there are some injuries like concussions, where it is recommended that you completely rest.

However, I can not tell you the number of times I have come across athletes that may have “strained” their hamstring, or broken a finger and have decided to completely stop all activity until that area “heals up.”

Why?

If the hamstring on your right leg is out of commission, then why not still train the ankle/foot strength integrity on that side?

What about your AB/ADductors on that side?

What about your trunk/spine?

Shoulders, arms, and wrists?

Positional isometrics of the “healthy” areas?

When you wait for just the injury to heal up, and do nothing, now you are having to overcome not just the injury, but the Muscular and neural atrophy of other areas that will have to be retrained.

Consider also that the other areas outside of the injury could be why the injury happened isn’t he first place. So strengthening them could potentially decrease re-injury risk.

Now, I am NOT saying to go against the doctors orders, however I am framing the question of

“OK, this area is currently out of commission. What else can I safely, and intelligently do while this injury heals up?

We have had athletes come in not even a day after ACL surgery who have expedited recovery time because we were able to strengthen other areas first isometrically and progress WITHOUT taxing the surgically repaired knee.

This was all done in conjunction with dialogue between the physical therapists, and the doctors.

So don’t stop only because you’re in a shoulder sling, or cast.

If possible, research helpful exercises or get with a professional who will INTELLIGENTLY work with you, in conjunction with your PT or doctor, to help position you to return even stronger and efficient as you were before your injury.

And If you are that athlete in the area, and would like to see how we can help you become a better athlete than you were even before your injury, click here schedule your initial Strategy Session with us .

We would love the opportunity.


3 Hard Truths About Today's Fitness Culture

3 Hard Truths About Today’s Fitness Culture

The fitness landscape over the past decade or two has become one of the most disappointing, yet promising industries. A stark contrast that creates disillusion, to the extent that much of the fitness promulgation is almost based on the same premises that magicians use: misdirection.

What you see (and hear) is not always what is really there.

Here are three hard truths to swallow about the fitness industry, said bluntly.

1.) “Functional Training” is a myth and Overused Term by mainly Unqualified Users

Ouch! Right?

Let’s quickly take a look at why.

When fitness really started to hit the scene in the 80’s and 90’s, the image was mostly anchored to large gym with “isolation” machines that targeted individual muscle groups.

As trends evolved, people began saying that isolated movements were not functional, (I was even guilty of this for a while) because ‘no one is ever in these positions in “real life”.

Everyday lifestyle requires global utilization of muscles, and multiple joints, and bending and standing, so training should therefore mimic those movements verses just a single joint exercise…

In come kettlebells, and compound movements, and box jumps, “core training”, and wait for it, stability and bosu balls to improve balance. Because these are the solutions to improving function in the body. Right?

Now, let me say that not all of these are inherently bad.

It’s just that designating them as more functional just because they require more global movement/stability does not make them more “functional” than say doing a seated leg extension.

As a professional, you have to really be able to think and challenge the accepted false reality of soundbites, like kettlebells are more functional.

Well, why are they called more functional?

What if someone has an inhibited glute muscle that prevents them from getting the extension needed to do an efficient KB swing?

Well, if you are a “trainer” who does not even assess and take that into consideration, but love using the term functional, then you don’t really understand function.

The best function can happen on a global scale only when things are working on a microscale.

Those seated leg extensions (isolation exercise) fortify the same muscle fiber contraction properties used in the kettlebell swing.

That sounds functional to me.

“Functional Training” in the sense that it is most commonly used, is overrated and over used.

2.) Isolation Exercises are Misunderstood

Let’s think about the bicep curls. One of the gym bro favorites.

It doesn’t require too much global effort, and when done correctly, you can feel it in the exact belly of the bicep, leaving you with the serious Arnold pump.

That day’s workout? “Back and Bi’s”.

The traditional workout split of bodybuilders.

Isolating different muscle groups.

Let’s think further about the bicep curls.

What is holding the dumbbell as you curl it?

Your hands and fingers. They have to use their musculature to bear down on the weight to keep it from falling.

But what also stabilizes the hand and wrist throughout the curl, and keeps it from pronating and supinating?

The muscles of the forearm.

They isometrically contract, stabilizing the hand, but also producing corollary forces to assist in flexing the elbow.

Not to mention the shoulder helping to stabilize the arm throughout the process.

Now will you extensively feel the same burn in these areas that you do the bicep? Not as much.

But are they working hard as Contributing factors?

Absolutely.

This is how Isolation Exercises can be misunderstood.

Very rarely, if ever, do muscles work alone during an exercise.

3.) Narcissism/Optics over Knowledge

Social media is a blessing and a curse at the same time.

It has become one of the main sources of information for consumers today.

It is literally designed to enhance the release of dopamine in the brain, and be a simple interface to receive new information.

This fortunately and unfortunately makes it easy to become known for just “showing up” as opposed to providing useful information.

Everyone has the opportunity to speak and be seen.

You can become an influencer SOLELY from putting out information that isn’t even correct.

 

People only believe you because they see you the most consistently on their timeliness, and you have a good amount of followers.

 

Narcissism SEEMS to be the source for many “content creators”.

A person has become “fit.” They make posts about it. People positively respond, feeding the sense of self, and now, you have an expert. Or more appropriately termed today, influencer.

The main problem with this is that “influencers” post things through their own life’s lens, and share that view.

In turn, what you SHOULD feel and or look like, or should be doing for exercise, should be what they’ve done.

Thus, the intention may be good, but the application is off.

As far as the optics, think about the silly assed video that was circulating not long ago of a man doing jump rope with what looked like a PVC pipe tied to nylon straps with an entire bench chained to his torso.

If you want to see the absurdity, then click here.

Now big outlets like Sports Center sharing this video with the caption “He took working out to the next level!”

Next level for who?

In short, there are more microphones than audience seats to listen. And just because more people want to show and speak their minds, does not make them right.

****************************************************************

There is light at the end of the tunnel. It is not all bad. And there are good, meaningful, and purposeful experts out there.

Just be curious enough to question what you hear and see, rather than automatically absorb everything thrown at you.


Breaking Down the Single Leg Glute Bridge

Breaking Down the Single Leg Glute Bridge

The glute bridge, also known as the hip thrust, are one of the most common exercises used to increase glute strength, and “butt” size.

What some may NOT know however are how different mechanical variations can cause different, and deeper contractions at and around the targeted area.

The glutei muscles themselves are composed of the Glute Maximus, Glute Medius, and Glute Minimus. And while collectively they do make up the glute, internally the muscles attach at different points, and the directions of the muscle fibers of each respectively contract more intensely through various positions.

Feet elevated? Feet rotated out? Rotated in? Leg abducted?

Each of these can change the sensation and the result.

In this video, we break down the single leg glute bridge.

 

 


Exercise Breakdown: The Banded Reverse Hyper with External Hip Rotation

Exercise Breakdown: The Banded Reverse Hyper with External Hip Rotation

The reverse hyper over the years has become a staple in many training facilities, especially crossfit. But just like any other device in the gym, they are tools that when implemented and executed accordingly, they are effective.

Usually, users don’t too much consider the biomechanical differences of foot position, the angle of force from the bands, and tempo when using this machine.

Each of these parameters effect the amount of contraction and synergists involved throughout ranges of motion.

Whether you are targeting more lower back, more glute, more hamstring can depend on how your feet are set and how the bands are set up.

In this video, Coach Willis gives a breakdown of a reverse hyper extension set up to really target the glute in its most shortened position, with additional resistance for the hip abductors.


Restarting Exercise After Covid ? 3 Things You Should Know

Restarting Exercise After Covid ? 3 Things You Should Know

So, You Want Get Back Training After Covid; A Few Things to Know

 

It’s safe to acknowledge the damage that Covid has had on us physically, economically, and emotionally the past 2 years.

This is one for the textbooks.

The virus itself further highlights the weight of what being in control of your health really means.

However, just like any other sickness that takes this type of toll on your respiratory system, if you were an avid fitness enthusiast before you caught the virus and have been knocked out of your training routine for a few weeks, here are 3 intelligent strategies to help ease you back to the fitness levels you were at previously.

1.) Start at Low Intensity

Part of the biggest challenge mentally coming back from being sick is resisting the urge of wanting to do too much too fast.

During your “downtime” of recovery, your body is utilizing most of its resources to fight off the virus. This means your energy levels, and resources used for intense training, are being used to defeat the virus.

It’s natural for your strength levels to decrease during this time, especially your aerobic capacity as your lungs have not been able to operate at previous levels.

Trying to pick back up where you left off will put a demand on a system that doesn’t have the immediate resources to support the demand.

If you were an avid runner before catching covid, and are ready to start back running, then try running at lower speeds and shorter distances the first few times and progressively increase as you feel your threshold increasing.

2.) Decrease Frequency when Starting Out

Exercise is one of the best personal investments that you can make for yourself, especially true when implemented appropriately.

At the same time, exercise is also a calculated stress placed on the body.

Immediately after intense exercise, your body’s immune systems are temporarily weakened in response to those stresses.

Training too frequently at high intensities, unless you are an elite athlete, does not give your recovery systems enough time to reboot. This is why in part you are more vulnerable to catching viruses immediately after intense trainings.

The intelligent practice would be to give yourself enough time between trainings so that you are not constantly in a recovery state. Each time you recover, your baseline threshold to tolerate exercises stressors increases, allowing you to slowly increase the exercise intensity dosage.

3.) Get Sleep

Sleep is the natural steroid for human recovery, metaphorically speaking. This is where your body naturally restores itself and provides the resources necessary for your muscle cells and nervous system to recover.

When you cut yourself short of restoration, then you are not giving yourself a fair chance for optimal performance the next day, especially when recovering from covid.

Sleep is tantamount.

So, ease into your training, reduce training frequency when starting out, and get the quality sleep necessary as you begin back your exercise journey post covid.


3 Mistakes High School Athletes Make In Season

3 Mistakes High School Athletes Make In Season

High school athletes typically have some of the most demanding schedules than your non sport teenager.

On top of school, exams, studying, and social life, athletes are subject to hours long practices, games, tournaments, not to mention club team practice if they are playing travel.

Circumstances like this create a mental and physical demand that can often time far exceed the recovery necessary to perform optimally.

The body breaks down. Injuries happen. The pressures from coaches and peers create an emotional strain that can outright wear a teenager down if they are not mentally and physically resilient to sustain the stress.

And this is especially true for in season athletes.

Practices, games, stress, and school take its toll on the body. And while we can never eliminate the total demands placed on high school athletes, there are surefire ways to help mitigate the over stressors that happens as a result of playing.

Here are 3 things that high school athletes tend to do that contribute to an accelerated breakdown:

 

1.) Hydrate and rehydrate.

One of the most basic things to do has proven to be one of the most difficult habits for amateur athletes to practice: drinking enough water.

What happens is the athlete will drink plenty of water right before, during, and right after practice, but fail to drink the appropriate amount throughout the day, setting themselves up for decreased output.

The result of being just ONE percent dehydrated is poorer mental focus, slower muscle contraction rates, and increased recovery time needed between sessions and or drills.

Solution: Get a water bottle and set a timer to go off every hour that reminds you to drink water.

Simple. Game changer.

2.) Quit Working Out During the Season.

Aside from football, where the weight room and training is so etched into the culture that it has become a staple in every football program, sports in the periphery typically don’t have the dedicated faculty in place to correctly manage “strength and conditioning”.

The result? A heavy emphasis on training during the month-long preseason, but an immediate drop-off once the season begins.

In terms of helping to keep athletes’ field strong and explosive during the season, being intentional about training the muscles to be able to do that is crucial.

When they aren’t training at least 1-2 times per week, the contraction strength and rates decrease, and what this means is a slowly degenerating availability of “ready muscle” to use in games and practices.

Lack of in season training also affects recovery rates as well as increases chances of injury.

Solution: Set aside time even if for just 15 minutes to workout. It does not have to be crazy but keep your body strong so that you can perform the entire season.

 

3.) Get Enough Sleep

The majority of high school athletes’ biggest challenge is getting to the bed on time. To their credit, but also future detriment, their youth is a little more resilient than it would be doing the same thing at a slightly older age. However, there is still a negative effect on performance.

The reality of it is that athletes in high school have to become better time managers if they are to play consistently at high levels. Procrastination, getting lost too much being social, or on the phone everyday past midnight will directly detract from playing the best you can play.

Sleep is the natural performance enhancing drug for the body. It is here mental, physical, and hormonal recovery happen.

When you cut this part short, then you are not even giving yourself the opportunity to reap the benefits of the positive processes that your body executes during sleep.

The result: NOT the best performance you will have (doesn’t mean you won’t tear it up though, just imagine better)

Solution: Try to get in bed as early as possible and avoid screen time. And also, while the length of sleep is important, the timing is just as crucial. So the earlier the better.

 

While each of these have been historically difficult for high school athletes, they are actually pretty simple at the same time. It boils down to awareness, time management, and consistent execution.

Remember HOW you do what you do on the field is reflective of the WHAT that you do off of it.