I would like to welcome you to my first blog post for the Philadelphia Union. Over the course of the season I will be providing a series of tips, videos and articles that will hopefully help you improve your overall health and lifestyle. As the strength and conditioning coach for the team one of my roles is to assist the other members of the technical staff in ensuring that the players are fully prepared for game day. Each week I offer players tips on nutrition and recovery as well as oversee their strength and fitness program with the other members of the staff.
My hope for this blog is to be able to provide to you practical tips that you can implement if you chose to into your routine.
Before I share my first post I want to talk briefly about my philosophy. When it comes to having a healthy lifestyle I think this means different things for different people. For me I like to focus on the following areas:
- Ability to manage stress
- Being happy with what you do on a daily basis at work.
- Having a balanced nutrition plan in place.
- Having a vision for what you want to accomplish.
- Being consistent with an exercise program.
We could talk all day about what “being healthy” means but for me it has nothing to do with just being “thin or eating organic food”. Yes, nutrition and body composition play a role in your overall health however there is much more to it than that. When it comes down to it I believe in order to improve your overall health you need to be consistent with your day to day choices and you need to be really good at the basics. I’m sorry to tell you but there are no “quick fixes”. Just like sports, it takes time to develop good habits. Over time you will see changes that will hopefully improve how you feel and your outlook on life. Hopefully over the course of the 2013 season I can share some insight for you that can help you achieve a more balanced and healthy lifestyle.
For the first post I want to talk briefly about setting performance goals. This time of the year it’s really hard to get motivated to get to the gym and train or go outside for a walk. The weather is colder than normal and your motivation levels are probably pretty low. The summer is still a few months away so it’s hard to motivate yourself to get to the gym. If this describes how you are currently feeling I may have a solution for you. One of the best ways to get motivated to change is to set a performance goal for you to achieve over the next 1-2 months. People talk about goals all the time but rarely do most of us ever achieve them.
For example, people will say “I want to lose 20 lbs.” but after three weeks they get really tired of eating salads (FYI, this is not how you lose weight, more on this later). Other people say I want to run a 10k but after they develop shin splints they stop (We’ll talk more about running in the future and how to avoid this). Either way we have good goals in mind but 9 out of 10 times we fail. I’m guilty of this as well. So, how can you ensure that you will obtain your goal that you have set forth? You need to write it down today and set a performance goal. It needs to be something that you can MEASURE.
Here are three examples you can use:
1. My goal is to run an 8-minute mile pace at Broad St this year: This is a great goal if you are running the race. Ok, you now have something you can measure. You know exactly how fast you have to run. In order to accomplish this you will need to do speed work and time yourself. There are several ways to do this you just need to make this a priority. Get out on the track, time yourself and see where you are TODAY and where you need to be on race day.
2. My goal is to take 10,000 steps each day: In order to improve your health you don’t have to run. By simply walking and moving you can improve your health. All you have to do is TRACK your progress. There are several devices that you can purchase that can track the number of steps that you take each day. If you sit at a desk for eight hours each day there is a good chance that you have low back pain and may have put on a few pounds. Get up and move. Have a goal of 10,000 steps each day.
3. My goal is to be able to do one pull-up. This sounds pretty simple right? For a pro athlete, yes it’s rather easy however for the majority of people it’s a very challenging task. I am not talking about using the pulley system at your gym to help you accomplish this goal. I am talking about 1 full hanging overhand pull-up. If you currently can’t do this than this could be a great goal for you to try and obtain. Take the next month and train towards this goal. I guarantee that if you can go from zero pull-ups to one pull-up over the course of the month you will feel much stronger at the end of the month. Again, we can measure progress for this goal.
These are just three examples of what you can do. In the end if you want to change the way you look and feel about yourself you have to set goals. I believe setting performance goals is a much better way to improve your overall health than by just saying “I want to in shape”. Start today, right down one performance goal and don’t make any excuses. You’re the only one who really knows what you want so get started today.
Have a question for strength and conditioning coach Kevin Miller? Leave a message in the comments below.