Wake me up when Feb is over...

So I had an eventful 2 weeks Grammy/ All-Star it's been a wild ride but let's be clear... this is not what I live for! I live for running, I live to compete and the most important thing win. One of the best examples of winning I saw this weekend was the brilliant play of Kobe Bryant in the All-Star game. Kobe didn't let the opportunity pass him by to intimidate and get his opponents off their square he rose to the occasion and step up in such away to score an impressive 37 points. I'm not a sports writer I am a zeitgeist of all athletics todays message is to say keep pushing no matter what distractions their are we have to keep pursing the dream. I know how easy it is to get off task and allow the temporary stimulants effect the greater cause. We must deny ourselves the impulse to be complacent, and settle.. feel the flame that burns with in.. Wait do you still feel it?

New Year, New Attitude.. Better Results...

So it's 2011!!!!! I love January it is my fave month because there is so much intentional energy flowing around everyone excited about their new goals!! Well I didn't make any new goals just refining and attacking what I already knew I had to do. It absolutely goes against my training to tell you this but I believe in turning my goals in to a race it works for me. Breaking down each day into time segments then each week. This will allow you to make incremental progress and you will be able to measure it over time. To all you my friends who are starting work out regiments, make it fun, and by all means keep a log so that you can change up your game. Now I'm sure you have heard of P90X muscle confusion. Now they didn't develop this technique I learned about muscle confusion weight training when I was 14, I saw gains when I would trick muscles. Guys in the gym would ask how I could be in the weight room one day and not be able to finish work out and come back the next day and crank it out. I am excited about this new year!! Let's be intentional about all our goals. I have a big announcements and a cash prize competition that I will be announcing at the end of this month...

Take your marks....

Oprah has her favorite things here are a few of mine...

Well it's that time of year while all of you all are looking for gifts and fat food well I don't have that luxury... I do have things that I want that really put a smile on my face... first of all these are not product endorsements just my fave things that I personally used.. Multi-Sport King's Favorite things.

1. Naked Juice Protein Drink
It's like a protein orange, pineapple protein drink you don't need to mix anything its already there. I love the smooth test and it's cheaper than running to Smoothie King every day. You can find this at national retailers like Whole Food's. Visit www.nakedjuice.com for more info.

2. Strength Training Shoes
I love these shoes and I am going to order a pair the first week of January unless I get them for a surprise holiday gift. You find these on classic site Eastbay or Ecommerce site Amazon.

3. I love fruity Brazilian candy.. don't know where to find it but I always happen to run across it. when I can't find it I get Frooties by Tootsie Roll super good and so addictive!!!

4. & 5. No- Xplode- BSN makes this product and they make some great products you can use this MRI NO2 this is the best pre-training supplement on the market I have been using it since 2006.. super pumps mind clarity you can feel it moving through your vains. Arghhhh!!!! What a RUSH!!!! you can find these products at GNC or www.bodybuilding.com

6. I suggest a thermogenics cycle for about 4 weeks do not use while you are using the previous product because NO-xplode has caffeine in it which will make you jittery.  My Fave is Oxy Elite Pro. find it at www.bodybuilding.com


7. 200lb CarbonFX Gill Athletics 16' 5" this is the best pole for my size it's light weight and bends just right and I hope it will help me to clear 6.1 meters this year! (the world record) you can find this pole on Amazon.


8. I believe when you work out or just exist in the physical world we all need to re-adjust when I'm in ATL I visit LaLeo's Body.  Great staff and I always feel relax when I leave. If you are in Atlanta or passing through like I tend to go there for more info. http://www.laleosbodywellnessspa.com/



Well these are a few of my faves feel free to get them for me in abundance.

Happy Holidays.

Cheers!!!

Pre-Season Jitters: New Meal Plan and just plain rambles

So today I am just going to ramble, I was talking to Muna last night discussing holiday plans etc. plans for track season, her website, houses ya know just stuff. Anyway so I looked down lastnite at my stomach and i said it's time to change my diet. So here it is for pre-season training days:

Breakfast:
Grapes
Oatmeal 1 cup
2 eggs
Whole milk
Tea

Lunch:

3 Chicken thighs
1/2 cup Sweet Potatoes
GreenBeans
Strawberries
Orange Juice

Dinner:

Soup
Broccoli
Slice Garlic Bread
Rice Pudding
Steak or Meatballs


So that should get me through a few days keep me from being bored ya know? yeah anyway so how has hanukkah been? what my christmas folks doing? Man I just did some abs they made me feel great. One thing I love about working out is how good it makes you feel. I am still mastering how I respond to everything in this universe. It's been a rough fall season I can't wait! but in this moment I am experiencing so much joy, I don't know if it's joy of the future but all I can focus on is this present moment. See you on track!

Shalom

Guess who's back for dinner???

Ok so I took some time off from you guys I went through some hectic times over these past few weeks but make no mistake, my resolve is stronger than ever. So Track season Officially begins this week all around the world, I was at my old High School and saw the track team doing nothing playing basketball light shoot around. I began to think to myself hmmmm these guys can't be serious. That's another story but for me it made me think about how easily we can become distracted from training. While trying to live life and deal with the hurdles that it brings. I know how hard it is to get up on a cold brisk morning and strap up those laces. Now that it's holiday season, many of us including me make excuses for not training but, let me help with your your 3 day holiday work out plan. All you need is 15-30 mins.


Day- 1
You just got to grandma's and you are already to get your eg nog and rum but first....

Go to the back yard and get me 50 Jumping Jacks when you get back in the house 50 crunches (2 sets of 25) and 50 push ups ( do how many you can do non stop, if you don't make it to 50 finish on the second set.

Day-2

This will be obviously dinner day for most of you, so since dinner doesn't start when you wake up, you have at least 30 minutes to devote to stretching. Static stretches are an excellent everyday if not daily way to increase blood flow and circulation to various parts of the body.

Day-3

Before you Run out to those stores Repeat day 1 & 2 but add in some good water intake and lunges 3 sets of 10 each leg this should have you charged up ready to go, to fight over that new ELMO, IPAD or some other contraption.


I would give you advice on what to eat but I don't want to got there, I need some new endorsements...lol

Happy Turkey Day

Let's get to the Core of the problem...

So I have been writing on my series about abs and the core training. Now I 'm working my core and getting ready for my 2011 season as I write this. I will include a simple routine I use for my pre-season that I am actually going to perform tonight. I will upload tutorials and video this week, additionally I will give you an everyday ab routine it can be done daily it's short and sweet but you have to do this everyday.

I know some of you saying everyday? this is a lifestyle choice. I'm on the phone with more than half of you and I hear you ordering your #1, 2's or 6's so if you have time for drive thru you have time for a better lifestyle.

Working out is about quality of life, I see so many people who are not in a position to live comfortable as they get older because they took their bodies for granted.

So let's start living intentional and training your body is the first step to living a great life.

Abs Week 1

First attack the lower abs..

You lie on your back, hands placed at sides or on temples
Legs straight in air and exhale pushing lower abs to the spine. At the same time lifting your buttocks completely off the floor. Try the visualization of a string pulling you by the end of your heels.

I perform 40 of these in 3 sets. you should work at a pace thats good for you. To achieve maxium succeess push yourself each week.  For elite athletes off season we perform 500 ab excercises every other day.


Next excercise is the traditional crunch you can look online for various forms. I perform 3 sets of 40 reps for this excerise.

Following traditional, is the Bicycle (alternating knees and elbows) I only do 40 of these because I have yet to develop my ATP to sustain me long enough, don't tell that to my coach.

Now you can't forget the obliques since I am not uploading video tonite I can't show you what excerise I prefer. but look at online at www.bodybuilding.com for various ab training videos.

Final thoughts, most of the time I see people training in the gym and they take the abs so lightly they act like its a walk in the park. While ab workouts won't shed abdominal fat they will give you a solid core and thats whats needed for over all fitness.

Happy training!

Follow me!!! Twitter.com/multisportking

Arghhhh my back!!!!

Well at the request of my good college buddy Horace, I'm going to talk about lower back and abs today. The lower back has always been a problem area for me. During my Jr. year of high school I suffered a terrible lower back injury that rendered me nearly useless. At times I often couldn't feel my legs or they would give out on me right in the middle of a run. My coaches didn't know and I appeared to look healthy but it was then I knew how terrible a lower back or ab injury can be.

Some of the biggest challenges athletes and just your general everyday person find during training is strengthening the lower back an abs. This particular body part is often over looked and under trained.



EXTENSORS and FLEXORS

The abs and the lower back work in concert to stabilize the body and to keep your spin aligned. Whether you are picking up groceries are bending down to pick up the mail your abs are firing off all the time. So here are a few things you will need to build that midsection and core.


1. Get a stability ball or Boshu ball

The stability ball is my favorite it brings crunches off the floor and allows you to use abs and lower back for every excercise. ( I will post a video tutortial for ab excercies next blog post).

2. ab wheel

Ab wheel is also a good way to build the core it allows you to really strengthen your entire body. I love this tool.

Additionally, I perform squats 3 times a week. While squatting the abs flex and and the lower back extends. You must also do Dead Lifts this will help with your lower back, and legs.

The abs are bigger than just a sexy beach asset they are essential for the day to day wellness for all of us.

diet is important for the look but best believe good ole fashsion hard work will get those babies where they need to be. I will be posting workouts about abs and lower backs all this week. Email your questions and more gould2.0@gmail.com

What are some of your ab techniques you find successful? email a video if you want and I will post it.