Soccer Culture

26 November 11:41 am

Week No. 2 of the #UnionTop10 is in the books and it was youth over experience as a matchup between homegrown midfielder Zach Pfeffer and veteran forward Conor Casey found Pfeffer moving on to the "Final Five" with over 75 percent of the vote.

Both plays were awesome but you the fans have spoken and so it’ll be Pfeffer and his first ever goal in Major League Soccer that moves on along with Andrew Wenger's first ever Union goal , a winner in Week No. 1.

Now as we move onto Week No. 3, it's another Wenger special up against a great goal earlier this year from Danny Cruz in a commanding win against New England in Foxborough, Mass.

But first, we examine Wenger’s blast against San Jose, his first of two in a 4-2 win over the Earthquakes in August. What makes this one special is the amount power and sheer lack of an angle Wenger has when he blasts this one past San Jose’s Jon Busch.

What’s great on this play is (well, besides the ball into the box from Sebastien Le Toux) is how it looks as though Wenger’s first touch fails him. Playing the ball away from the onrushing defender it gave the illusion that Wenger killed his angle in front of net, but the turn of the hips and hitting the ball dead on made no mistake that it was headed top shelf.

Moving on…

It’s only right to pair that one with another great goal this season, this one from Danny Cruz against New England. Now with this one, yes the shot was insane in its own right, but watch the run from Cruz which starts at the edge of the Revs’ 18-yard-box.

After taking this one basically coast to coast, the speedy midfielder takes advantage of the ridiculous amount of space given by Revs defenders and launches a “Cruz missile” (see what we did there?) that gave Brad Knighton no chance of getting a hand on it. What’s great about this play is that Cruz smartly took advantage of the spacing between him and defender AJ Soares and use what has always been a trademark power shot to put the Union ahead, 2-0 in the eventual 3-1 win.

Okay, you’re up. Which one moves on? Will it be Wenger’s goal from virtually no angle or Cruz’ fast break and rocket shot? Polls are open now until next Tuesday, Dec. 2 so vote for your favorite and tell us why in the comments below.

Thanks for all who have voted so far. We’ll be back with our Week No. 4 pairings next Wednesday, Dec. 3.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com

21 October 3:02 pm

Thanks to fans like you, many members of the Chester community will be warm this winter as the fifth annual Coats for Chester drive was yet again a success at PPL Park.

Fueled by the SEPA Hall of Fame and assisted by the Philadelphia Union Foundation and the Sons of Ben, over 520 coats collected over a two week campaign beginning with the Union’s Oct. 11 match against Columbus and ending – at least on Toyota Plaza and the SoBs tailgate area – before Saturday’s win over Sporting Kansas City.

And while the drive may have ended here, there is still plenty of time to donate your gently worn coats to the cause, by going onto SEPAsoccerhall.com and finding a location near you.

Bob Kozlowski, president of the SEPA Soccer Hall of Fame said that this year’s drop was the most collected over the years at PPL Park calling the support a “great vehicle” for getting the word out.

“A big thank you to everyone at the Union for helping kick off our Coats for Chester coat drive with two successful collection nights at the Oct. 11th and Oct. 18th games,” Kozlowski expressed via email.  “Between the Sons of Ben collecting at their tailgates and the SEPA Hall of Fame collecting on the Toyota Plaza, we were able to acquire 520 coats. This is a great start as it way more than we have gotten at these games in past years…we also talked to many fans who walked by, explaining they could drop off coats at the many locations listed on our website (www.SEPAsoccerhall.com)   until November 30. The response was encouraging and I think that we are going to do well.”

Winter can be harsh, but the support from fans willing to take time out and donate a coat to someone who may need it, goes a long way in showing the dedication, gratitude and warmth all of us have towards the greater Chester community. 

Have questions on how you can get involved? Send an email to info@sepasoccerhall.com.

15 October 3:57 pm

 

So you’re probably wondering where the Daily Doop has been…

And judging by the emails, we’ve received we know you have.

Well, much like our fans the shock and awe of Saturday night’s loss to the Crew resonated among our staff, so much so that we really didn’t know what to say.

While spirits are still high as players look to end the season on a high note, the idea that we actually had something meaningful to say after Saturday, would’ve been a lie.

When you get punched in the mouth like that it’s hard to speak for a few days, you know?

However, the show goes on as the home finale looms large as Sporting Kansas City is up next this Saturday (7 p.m., purchase tickets) and the first two days of practice have been quite positive with the Union players still jockeying for position as to who will crack the starting XI this weekend.

One thing that doesn’t look likely is the notion that interim manager Jim Curtin will play a lot of reserves in these final two.

When asked that during his weekly press conference Tuesday, Curtin told reporters:

“I’ll always be a guy who will play young players. I’ll play old players. I’ll play the best team. [Sebastien Le Toux] got an ankle injury so there might be a spot that opens up. I’m going to play the best team. It’s not a charity – its pro sports…I’m not just going to give guys games because the season is over. I still believe in playing guys who earn it during the week in practice.”

You could call it “coach speak,” but Curtin doesn’t really do coach speak very well, so…

Moving on…

The players were off Wednesday (except for rookie goalkeeper Andre Blake and Harrisburg City Islanders goalie Brian Sylvestre both who came in for an extra training session today), but two of them were gracious enough to spend their off day giving back to fans via social media. Both midfielders Danny Cruz and Amobi Okugo were active on the Philadelphia Union Twitter and Instagram accounts, with Cruz taking over Instagram showing his day off: 

 

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Coffee shop selfie in university city ...about to catch a movie...any suggestions??

View on Instagram

And giving a lucky fan a pair of field seats for submitting this awesome photo:

 

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So many great photos thank you all for sending them in! @tyronej146 a lot going on in this pic and I love it ...you are the winner of 2 field seats to this weekends game...we will get in touch with you! #DOOP

View on Instagram

Meanwhile Okugo was Day No. 3 deep into his Trivia Week:

Both are giving away field seats for this weekend’s match against Sporting Kansas City, so log on, play along and they could pick you. Even if you aren’t picked today, Okugo’s contest runs through Friday, and the prizes include four (4) tickets for Saturday (Thursday’s prize) and a $50 gift card to Tilted Kilt (Friday).

On Wednesday, Union CEO and operating partner Nick Sakiewicz sat down with CSNPhilly.com on-air personality Marshall Harris for a two-part interview to discuss all things Philadelphia Union past, present and future:

Couple interesting things discussed in the sit down that will air Friday, Oct. 24 (7 p.m. on The Comcast Network; 11:30 p.m. on Comcast SportsNet):

Sakiewicz says getting bona fide attack minded striker is “number one” offseason priority.

Alludes to the fact that our contingent of goalkeepers “need to get games” under their belt.

And that he knows “the shelf life of Philly fandom” is short and that doing all it takes to get wins and only wins is the main mindset going into offseason preparation.

Now this is cool…

In conjunction with Major League Soccer, Chipotle, a major league sponsor created a series of videos showing behind the scenes at the inaugural Chipotle Homegrown Game during MLS All-Star weekend. Here’s the first post below. You can check out to the entire four part mini-series here.

That’s all for today; we WILL return tomorrow and Friday with our weekend wrap now that the sting is finally gone.

Catch you all tomorrow.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com

06 October 9:01 am

We all know the feeling.

The alarm clock goes off and we hit snooze. After 3-4 rounds of pressing reset on the clock we know that we need to wake up and start the day. We stumble out of bed and begin our day. Depending on your situation you may have kids that you need to get ready for school which always adds stress to your morning routine. If you don’t have kids you may have a few extra minutes that allow you time to get a fresh cup of coffee and start your day.

Whatever your situation, I believe your morning ritual is such a key factor in how your day goes. I admit I’m guilty of coming downstairs and reaching for my cell phone. I know that it’s not the best thing for me since it will most likely initiate a stress response and that is not an ideal to start the day.

Below are five (5) ways you can start your day that can have a positive impact on your health:

1. Take ten deep breaths before you jump out of bed. Many of us wake up worrying about what we need to do for the day. By taking ten deep breaths this allows you to tap into your parasympathetic system (rest and digest) which is a good way to start your day.

2. Before you reach for the coffee grab a large glass of fresh water. By adding some sea salt and lemon this will kick start your hydration for the day.

3. Get in a quick workout. If you are short on time, here is a circuit workout (videos included) that you can do with only one kettlebell or one dumbbell.  Set a timer for 15-20  minutes and rest as much as you need to. Warm up with some foam rolling for five minutes and add in some mobility work (i.e. ankle mobility, hip mobility, thoracic spine mobility as well as 10 body weight squats and 10 push-ups). Keep this workout short and as always focus on good form.

One important note: Do not do this work out without FIRST warming up.

  • A1. Kettlebell swing:  six (6) reps (Note, if you do not know how to do a proper deadlift do not do a kettlebell swing. First learn how to do a deadlift and hinge at your hips.)
  • Video: Kettlebell swing
  • A2. Kettlebell goblet split squat: six (6) reps/side
  • Video: Split squat- Goblet
  • A3.  Kneeling kettlebell lift: six (6) per side
  • Video: Kneeling kettlebell lift
  • A4. Kettlebell single leg RDL- six (6) reps per side
  • Video: Single leg RDL
  • A5.  Turkish get up: 3 reps/side
  • Video: Turkish get up
  • Rest 60 seconds and repeat

4. Eat some fat and protein with a small amount of carbohydrates. By doing this early in the day it will allow you to experience the following:

a. Steady sugar levels

b. Satiety. You will feel comfortably full as you start your day. It won’t be a feeling of being bloated but rather a feeling of being satisfied as you start your day.

Here are two options for you:

Two (2) eggs (organic if possible), cooked in grass-fed butter with red peppers and some cheese mixed in.  Add in a side of strawberries.

A smoothie with Hemp or whey protein, spinach (leafy), frozen raspberries and coconut oil (melted). Add in some ice and blend it up.

5. Mix in some Yoga. The morning is a great time to clear your mind and by adding in a 5-10 minute routine it can help you later in the day.

Please keep in mind that you don’t have to do all five of these things listed above. Pick one of these tips and implement them into your routine. Over time develop your own routine that will allow you to have a minimum of twenty minutes each morning for yourself.  I know this will seem impossible for some but if you look at your schedule I am sure that you can carve out time for yourself. That may mean that you need to go to bed earlier or put down your cell phone. Your morning ritual is a key player in your health and well being.

Good luck with your training!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

26 September 11:58 am

“The opportunity of a lifetime.”

That’s how Philadelphia School District special education teacher Nastassja Falterbauer described Saturday’s Special Olympics Unified Soccer match at RFK Stadium for students at Martin Luther King High School.

Thanks to a partnership between Philadelphia Union, D.C. United and the Special Olympics organization, a 5v5 soccer match between Special Olympics Pennsylvania and Special Olympics District of Columbia will take place immediately following the Union-United match. The two teams will be honored at halftime and then are scheduled to kickoff around 6:15 p.m.

In total, 11 players will make the early-morning road trip to Washington, D.C. The 5v5 match consists of two 15-minute halves. Falterbauer said she hopes the two teams can play again next year at PPL Park, allowing the D.C. players to also have the opportunity to play at another stadium outside of their home city.

“It’s a really great experience for the players,” said Falterbauer, who also serves as team coach. “Opportunities like this don’t present themselves often. It’s great to be able to go to another city and play against other players.”

Falterbauer and her players received the opportunity by winning the Philadelphia Regional district championship. The team was honored at PPL Park at halftime when the Union hosted the Houston Dynamo, Saturday, Sept. 20. But for many of them, all aged 17 or 18, taking in the action was their first MLS experience.

“The kids were elated,” she said. “They had never experienced anything like that – to be able watch them play, be down on the field… they were just in awe of everything.

But now, for a chance to share the same pitch as Union players?

“That excitement of [watching the Union play] is great,” she continued. “But to be able to play at the same stadium is even more incredible. It’s all they talk about.”

This is the first year of the Unified Soccer program within Special Olympics. So it’s a new experience for everyone, not just Falterbauer and the players.  And that experience has been just as important for the Philadelphia Union.

“The relationship that has been developed these past six months between MLS Works, Special Olympics DC, Special Olympics PA, DC United and Philadelphia Union has truly been a lesson in camaraderie and single mindedness of purpose,” Rick Jacobs, executive director of the Philadelphia Union Foundation, said.

“That purpose has been to provide an opportunity for young people to share in a common goal while using the game of soccer as a conduit to reinforce all that is good about sport,” Jacobs continued.  “We are proud to participate in this inaugural unified match. We are excited because the authentic experience coupled with the inclusive nature of the participants, speaks to who we strive to be each and every day at Philadelphia Union.”

Added Falterbauer:

“The Union and MLS have gone above and beyond what we expected them to do. From supplying uniforms and equipment, they’ve really given these players an unbelievable experience. We hope we can make the partnership grow from year to year.”

For more information about Special Olympics Pennsylvania, visit: http://www.specialolympicspa.org/

- Article written by Chris Winkler, Philadelphia Union Communications 

19 September 4:47 pm

It’s Friday…finally.

We hope you are reading this as you settle in for your weekend respite. A lot of good stuff to get through both on and off the field, so let’s get right into it…

The team trained Friday at PPL Park for roughly an hour in preparation for Saturday’s tilt against the Houston Dynamo (7 p.m., purchase tickets), going through light reps and final tweaks before the final match of a three-game in eight day stretch, highlighted by Tuesday’s U.S. Open Cup finale.

However prior to training, defender Ethan White received a “shout out” on the Fox 29 “Good Day Philadelphia” show from its adorable female anchor Alex Holley. White and Holley met Thursday evening during the "Feastival" celebration at Penns Landing.

Long story short, images of the two were shown on Good Day with apparently White vowing to wear Holley’s name on his chest during Saturday’s match. 

To which Holley later replied:

We’ll see if Mr. White is a man of his word on Saturday. Moving on…

At Thursday's FIFA 15 video game launch party in New York City, it was U.S. men’s national team captain Clint Dempsey who stole the show with dropped his new rap song “Hot Fire,” but Philly was still represented well by Union midfielder Maurice Edu. Edu was a hit at the party as well, hobnobbing with fans, taking pics and taking in what as a whole was a massive day for Major League Soccer as a new logo highlighted the innovative #MLSNext campaign.

Speaking of Edu, our video team here thought he was so good the first time around that we present Mic'd Up II with Mo: 

Just as good as the first one, if not better. Watch it here: 

Pair of congratulations is in order for two Union players; the first is for Union forward Aaron Wheeler who will tie the knot with longtime girlfriend, Ashli on Sunday. Also, Brian Carroll has hit the 300 mark for number of starts in MLS. Carroll ranks third on the list of active players only behind Los Angeles Galaxy great Landon Donovan (307) and Real Salt Lake’s Kyle Beckerman (318).

Stuff you should read this weekend…

On philadelphiaunion.com check out this sit down with CEO and operating partner Nick Sakiewicz. Also, Andy Jasner has you covered with this Match Preview of Saturday’s Houston match. The guys over at Philly Soccer Page  have this fan testimonial on the experience that was Tuesday’s Open Cup final….and finally, www.MLSSoccer.com writer Dave Zeitlin gets this from Jim Curtin on just how good Vincent Nogueira was in that final.

All good stuff; enjoy your weekend and for many of you Saturday’s game.

We’ll be back on Monday.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com

11 July 5:28 pm

He doesn’t have to do it.

For Brent Jacquette, his time could be better served enjoying the moments of his day when he’s not trying to make the Widener men’s soccer team better through recruiting and working on drills. But in addition to doing all of that he’s in the Chester community and its surrounding suburbs working diligently on the Chester-Upland’s "Soccer for Success" program.

Soccer for Success is a program that was started just last year with Jacquette as director to inspire and empower Chester’s youth using soccer as a conduit.

Naturally kids learn how to pass and shoot, but Jacquette and his staff also preach what is called the “four pillars” of success:

  • Physical activity
  • Nutrition
  • Mentorship
  • Family Engagement

The great strides Soccer for Success has made since its inception has now been recognized by Major League Soccer.

On Friday, July 12 the League announced that Jacquette was selected as a finalist for its Community MVP award, given to a community leader that “uses the world’s game to make a difference on a local level,” according to MLS chief administrative officer JoAnn Neale.

In the Soccer for Success program, participants are encouraged to have 60 minutes of physical activity a day, followed by making the correct nutritional choices.

Coaches function as mentors to emphasize teamwork and dedication, while also providing a safe and fun setting. When the hour is up, it is almost impossible to get the kids to wind down and head inside.

Vote Soccer for Success director Brent Jacquette for MLSWORKS Community MVP: http://bit.ly/JacquetteVote

Now you have a chance to show your appreciation for Jacquette’s selfless act of civic responsibility.  Fan voting has opened for the MLS Community MVP. Vote now through July 25 using this link: http://bit.ly/JacquetteVoteYou can also show your vote of support by copy and pasting this post on Twitter:  “I vote for the @MLSWORKS @WellsFargo @PhilaUnion #CommunityMVP”

Voting ends on July 25 at noon. The grand prize winner will be announced on Friday, July 25 at 2pm ET via twitter by @MLSWORKS. 

Help us make sure that when the votes are tallied, the winner is Jacquette for all that he does each day in the Chester community. 

03 June 11:09 am

Summer is finally upon us and people have started to head to the shore for some much needed rest and relaxation.  If you are someone who exercises on a regular basis it may seem like your training will have to take a back seat for the time that you are at the beach.  I personally love to exercise at the beach.  If you want to mix up your training and incorporate some HIIT (High Intensity Interval Training) into your routine you have come to the right place. The beach in my opinion is one of the best places to train.

Before we get started, let my briefly explain what I am talking about when we talk about HIIT. For years athletes and weekend warrior have been incorporating HIIT into their routines. Here is just one example: If you played high school football, I am sure that you ran hill sprints.  Well, this is a form of HIIT training. This type of training has become very popular over the past few years but don’t let people fool you, this training is nothing new. What is new is that people are now starting to realize some of the cardiac and skeletal benefits as well as adaptations that can happen when someone implements a safe and progressive HIIT program.

HIIT training is basically short, intense training intervals where your body works at a very high intensity for a specific time and then allows for adequate recovery period.  After a certain time you then repeat the exercise for a certain number of sets and repetitions.

So why is HIIT training beneficial for people instead of long slow training? Here are a few key points that I learned from reading Ben Greenfields book "Beyond Training":

  • Helps to optimize your heart’s capacity to send blood to your muscles.
  • Helps you to go harder and longer in your endurance events when you implement a safe protocol.
  • You can increase your metabolic efficiency and improve your fat burning qualities in less time than you can with long aerobic sessions.

HIIT training is just one form of training. A key point to ask yourself is what are your goals? If you are planning to do triathlons/longer running races than you will still need to incorporate long aerobic sessions into your training (FYI, there are benefits as well to aerobic training). If your goal is simply fat loss than implementing HIIT training into your routine a couple times per week may increase your benefits.

 
  • When I recommend HIIT training I always recommend the following:
  • Wear a heart rate monitor. The interval session should be based off of your recovery. If your heart rate gets to 180 bpm (beats per minute) wait until your heart rate comes back down to 120-130 bpm before you repeat the cycle. I use a Polar heart rate monitor for my training.
  • If you are beginner ALWAYS allow for added recovery. If you work hard for 20 seconds REST for as long as it takes for you to be able to catch your breath and feel comfortable. Going to hard early on in your training is not the goal. The goals are consistency and results over time.
  • Allow 72 hours between training sessions. The days in between are a great time to incorporate some strength training as well as longer aerobic sessions to increase blood flow and improve cardiac function.
  • If you are an advanced athlete, I still recommend wearing a heart rate monitor.
  • Finally the goal is NOT to get your heart rate as HIGH as possible but rather work to a point where it may be tough to have a conversation and then back off. Be smart and as always LISTEN to your body.

Here are five ways you can HIIT the beach this summer.

Please note before you ever start a HIIT program make sure that you have medical clearance and then you ALWAYS warm up properly. Use your heart rate monitor (120-130 bpm) or the talk test to determine your recovery time. Talk test is when you can have a conversation with someone before going again.

Workout No. 1: Deep sand shuttle runs

  • Set up 2 cones 25-50 yards apart
  • Run from one cone to the next approximately 80-90% effort.  Depending on your fitness level you can run for 25-100 yds. Rest and repeat. 
  • Sets: 8-12 rounds depending on your fitness levels
  • You can run barefoot or with shoes. If you have never run barefoot I would recommend starting with shoes.

Workout No. 2: Kettlebell deadlifts and shuttle runs

  • Grab a kettlebell that you can safely deadlift. If you do not know how to deadlift and hinge than work with a coach who can teach you the proper way to deadlift.
  • Set up two (2) cones 25-50 yds. apart
  • Work set:  Five (5) deadlifts + shuttle run. Rest and repeat
  • Sets: 6-10 rounds depending on your fitness levels

Note: if you are experienced with kettlebells you can substitute swings for deadlifts (both are great exercises when done properly).

Workout No. 3: Body weight squats + Pushups + Striders

  • Set up two (2) cones 25 yards apart.
  • Work set: 10 squats + 5-10 pushups (you can do kneeling pushups if you are unable to do regular pushups) + 25 yd. run. Walk back to the start and repeat when you feel recovered
  • Sets: 6-12

Workout No. 4: Medicine ball routine

Grab a medicine ball that weighs 4-10 lbs. Also, everyone should have a medicine ball for training. It’s one of the best tools you can use.

Work Set:

  • Five (5) squats with medicine ball
  • 10 ax chops with the medicine ball (five right/five left). The ball comes diagonally across your body.
  • One (1) medicine ball chest throw (two hands and throw as far as possible)
  • One (1) run for 10-25 yds.
  • Walk back to the start
  • Sets 6-12 rounds

Workout No. 5: Band training on the beach

This is one of the best ways to train on the beach. If you don’t have bands click this link to purchase. https://rbt.infusionsoft.com/go/bd/kevinm/

Attached 1-2 bands to a lifeguard stand (Black or purple bands are great to start with)

Work Set:

  • Eight (8) chest rows (2 hands into your chest)
  • Eight (8) chest presses (hands shoulder width apart as you press out)
  • Five (5) lateral squats per side (step in the band and step right 5x and then left 5x)
  • 20 yd. bear crawl (butt down and back flat; go slow and breathe as you do this)
  • Walk back to the start
  • Sets 5-8 rounds

These are just five examples of how you can HIIT the beach. As always, train smart, monitor your performance and have fun. Good luck!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

10 April 8:49 am

If you were to walk into any gym you would see people of all shapes and sizes exercising. You may see the guy in the corner finishing up a set of “ABS” and then lifting up his shirt to see if he now has developed a six pack. You may see the business man texting on his phone as he spins aimlessly on a bike. The point that I want to stress is that everyone has their own way of training which is fine but I would like to share with you five habits of successful exercise.

1. Exercise must be mindful

In her book "Deep Nutrition," Dr. Catherine Shanahan, M.D. talks about the benefits of mindful exercise for fat loss. Let  me ask you a question, do you have a plan every time you go into the  gym or do you just “wing it” and go through the same routine day in and day out?  Do you zone out on the bike while watching Judge Judy? Your mind needs to play a key role in your training. Here is one way you can do this. This week either train outside or try something totally new to stimulate a new response for your body.

2. Monitor your progress

If you are a runner do you track your distance? If your goal is fat loss are you tracking your RECOVERY between intervals? My point is you need to monitor your results. For less than $100 you can purchase a very good heart rate monitor. Instead of just saying “I feel better” let's track some numbers to show the real benefits of your hard work. If we start to measure something we can then improve on our results.

3. Have the END in mind

What is your goal? What are you trying to obtain? Is it fat loss your after or is your goal to do ten pull ups? Having the end in mind BEFORE your start is a powerful motivator for people.

4. Everything Matters

Congratulations on having just finished a 45 minute spin class at 6 am. Good for you. However if you go home and eat all processed food, drink energy drinks and caffeine all day and stay up past midnight playing Candy Crush  you will see no benefits from the spin class. We all know that sleep, hydration, nutrition and happiness all play a key role in our health but how many of us are giving our bodies what it actually needs. Contrary to what most people think over the course of the day the “little things” really matter in the end.

5. Time Management

We are all pressed for time these days. Some people are fortunate and they may have 60-75 minutes per day to train. Others like me have a smaller window where we need to manage our day to ensure that we get in a training session. When I go to the gym I see so many people wasting time. They may do a set and then for the next three minutes complain about how the sauna is broken again for the third time  this month or you have the group of ladies who argue about one person taking "their spin bike."

Give me a break. Next time you train have a plan and get after it. I'm not saying you can't say hello to people but your time is precious. Get in, get out and get on with your day!

Remember you can start to build good healthy habits and monitor your progress you will start to see some nice gains in how you look, feel and perform.

Good luck!

Have a question for Union fitness coach Kevin Miller? Leave a comment below. 

25 March 1:55 pm

All of us are pressed for time. Between work, family, social obligations and finding time for ourselves it’s hard to find the time to fit in a good workout. I get asked this question a lot. “How long do I need to train in order to see some benefits”. That is a tough question to answer without knowing the person and having a good understating of their goals as well as their current level of fitness. With that being said, I want to share with you three of my “go to workouts” when I am pressed for time.

Workout No. 1: Hill Repeats

When I think of hill repeats I think of Walter Payton wearing a “Roos” headband crushing hills while other guys are lagging behind sucking wind. Athletes have been running hills for years but it’s that image in my head that motivates me to get out and run up and down a hill.  Hill running is a great way to get ready for speed training and harder workouts that will happen down the road. It’s a great way to “strength train” your legs without the weights. Here is one workout you can try. Ideally you would run on a soft surface but if you are unable to find a gradual soft hill you can run these on the street.

Week 1: 5 repeats x 15 seconds (Rest 60 seconds)

Week 2: 6 repeats x 15 seconds (Rest 50 seconds)

Week 3: 7 repeats x 15 seconds (Rest 45 seconds)

Week 4: 8 repeats x 15 seconds (Rest 35 seconds)

Week 5: Omit. No hill running this week.

Note: Start with a gradual hill with a slight incline. If you are a beginner do not go and find the steepest hill in the neighborhood. Find a gradual climb and start with five (5) runs and progress to eight (8) over a four (4) week period. As you get stronger increase the work time until you reach 45-60 seconds.

Workout No. 2: Kettlebell circuit

Just for the record I am "not a kettlebell guy." I am not certified by any organization however, I really enjoy using kettlebells with the athletes and clients that I work with. It’s simply one of the many “tools” that I have in my toolbox to help people obtain the results that they are looking for. I think with the proper coaching they can add tremendous value to your training program. Please note that I would recommend that you work with a qualified coach who can assess/screen you and can teach you the basics of how to use kettlebells. Like all strength training exercises start light and perfect your form before progressing to heavier weight.

Set the timer for 10 minutes and perform the following circuit. Rest as much as you need to in order to maintain good form.

1. Kettlebell swings: five (5) reps

In order to do a proper swing you must learn how to hinge at your hips. The mistake most people make is that they squat instead of hinge. Let your legs do the work and guide the “bell” with your arms.

2. Kettlebell goblet squat: five (5) reps

Hold the kettlebell close to your body and squat as deep as you comfortable can. Push the knees out, keep your chin tucked and stand tall at the finish of the movement. Don’t allow the weight to drift to far from your body.

3. Push ups: ten (10) reps

Maintain a flat back, elbows in and push away at the finish. If you are unable to do a full push up than drop to your knees and perform a modified version.

Rest for 15-30 seconds depending on your fitness level. Repeat for 10 minutes. At the end of ten minutes  record the amount of the completed rounds and the weight lifted.

Workout No. 3: Head to the park

If you don’t belong to a gym however you want to challenge yourself head to your local park and give this circuit a try.

  • Monkey bar pull ups: 5 reps
  • Body Weight squats: 10 reps
  • Resistance band 2 hand presses: 5 reps
  • Single leg squats to a park bench: 5 reps/side
  • Bear crawl for distance (30 yds)
  • Rest and repeat for time (10-20 minutes)

If you do this workout people will look at you funny and some people will ask you what you are doing. My response is normally “I am training”. The next question is normally “How are you exercising without any equipment” to which I respond “ I have all the equipment I need at a park. It’s one of the best places to train”.

It goes without saying. Before you do any workouts you need to warm up properly. For some people that may be 5-10 minutes. For others like me I need 10-15 minutes to get moving. The key point to remember is when you are pressed for time there are several  ways that  you can train. You just need to make health a priority and stop making excuses!

Train hard and train smart!

Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (link: http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health