Hello again everyone!
This past weekend was a great one for the community of San Diego. The City Chase was in town (www.Citychaseusa.com) on Saturday the 20th of June and I volunteered to run a “chase point”. For those of you who have no idea what City Chase is, it’s kinda like the Amazing Race, but on a city level. Hundreds of teams of 2 signed up and flooded the streets of the city trying to complete various types of challenges. Anything went in the challeges and they were a true test to ones; mind, body, and stomach!
The chase point that I was running was at San Diego City College on their soccer field and it was FUN! Of course being a trainer I set out to test the bodies and team work of the teammates. In under 4 minutes EACH member of the team had to complete the following:
20 Push-ups
20 Sit-Ups
50x Jump Rope
100 yard Shuttle Run w/water balloons
50 yard dash
Score 1 soccer goal from 40 yards out with an OILED SOCCER BALL! haha
If they didn’t finsh everything in under 4 minutes, both members had to complete a lap around the field in under 2 minutes.
The good news is that EVERY team passed. The bad news is that 50% of them had to do the run! The record time for the day was 1:45! Very impressive!
I’m really looking forward to the upcoming events that I will be at. For more information about them take a look at the following links!
www.Danmelita.com
www.StayClassy.org
www.Citychaseusa.com
www.stayclassy.org/tailgate/index.php
www.stayclassy.org/firerun/index.php
Until next time!
So a lot of people out there enter the gym blindly not knowing the proper way to workout or the proper etiquette when they’re at the gym. Since this is the case I would love to shed some light on a much neglected subject that is of a huge importance.
Now it’s time to look into both sides of the coin.
Do – Bring your own towel. It’s really gross when you don’t.
Don’t – Forget to wipe your sweat off the bench/machine you just used.
Do – Remember to breath in through your nose and out through your mouth
Don’t – Make loud grunting sounds, it doesn’t help and it makes you look like an idiot
Do – Remember to re-rack your weights in the PROPER location. You’ll be appreciated
Don’t – Leave your weights on the floor or put them away where they don’t belong
Do – Eat something small that has both protein and complex carbs in it 1-2 hrs before the workout
Don’t – Eat any dairy within 2 hours of working out. It’ll curdle in your stomach!
Do – Make sure to drink water or a diluted sports drink during your workout. Your muscles need it.
Don’t – Drink things too high in sugar and don’t not drink at all
Do – Replenish your body with a protein drink within 30 minutes of your final rep
Don’t – Starve yourself after a workout. Your muscles will hate you
Do – Make sure each rep is completed in the FULL range of motion
Don’t – Forget that if it feels wrong, it is wrong
Do – Use weight clips on every bar your use
Don’t – Forget the clips. I don’t care how strong you are, weights CAN shift and cause injury
Do – Pull the lat bar down to your CHEST. This is proper form
Don’t – Pull lat bar behind your head. This is WRONG and will cause injury over time
Do – Stretch after your workout. You’ll build more strength and power
Don’t – Forget to stretch. You’ll limit muscle growth and increase injury risk
Alright, well I hope this has helped a few of you out there. There are tons more unwritten rules out there, but as long as you remember the Do’s and Don’ts that we’ve covered here than I’m sure you’ll be fine!
