30 Things I Want to Share

I started this post back in September when I noticed that I was exactly 30 years and 30 weeks old, thus, the 30 points I want to share. I hope you enjoy this one… going back and rereading what I had written, I realized this post was better than I originally gave it credit for. Lots of things I’ve learned about training, coaching, and life throughout!

1. Take your shoes off. In my opinion, there are many things training related that are up for interpretation depending on numerous internal and external factors. BUT, one thing that is not up for discussion with me any more is the question of wearing shoes or not during lower body strength movements. Not only does this practice improve ankle dorsiflexion, but it also guarantees very good – if not excellent – biomechanics.
2. Knowing my Myers-Briggs personality type has, honestly, changed my life. As it turns out I’m the ultra-rare female INTJ…
3. I continue to find Dynamic Effort style exercises the most effective way to improve speed and strength.
4. Finding someone in your life to support you through all circumstances should be an important goal for everyone.
5. High volume training has its place, but its place is not for someone “getting back into it” – when “it” is weight training. Stick to the conservative route. I love the scheme 3×5 for beginners on compound lifts. Ask my volleyball freshmen, they’ll tell you.
6. I’ve discovered that with every moment older I get, the less and less interested in material objects I become. I guess this is how real adults are able to buy things like vacation homes and afford retirement.
   

   This home has a moat around it and it's in the ocean... a MOAT in the OCEAN?!

7. Weight training does not make women gain weight, unless they are eating like they want to gain weight.
8. Considering the cost of gas consumption when purchasing a car is one of the greatest financial lessons my parents ever taught me. It is also the reason why we own a Prius.
   

   A Prius demonstrating it's not only about great gas mileage. You can pack all your crap in them, too!

9. Imposing a strict tempo is probably the most important change I’ve made in my programming over the last 4 years. Prior to that I really had very little appreciation for how powerful training the eccentric and isometric portions of every movement can be.
10. Knowing you can provide well for you children is hugely satisfying.
11. I frequently feel that only a handful of trainers/coaches in the world actually know how to teach a squat correctly.
    

    No.

    

    Yes.

12. A professor I had in undergrad once told me “a Bachelor’s degree simply shows you have the ability to commit to something and finish it over a long period of time. The people at your first job will still have to teach you what you really need to know.” It’s all about experience.
13. Certifications mean very little. It’s, again, all about experience.
14. Everyone who lives in and around DC should check out the National Arboretum. It’s a beautiful and relaxing place to unwind.
15. I recently read a running book that did a much greater job explaining the importance of working at your current pacing level (i.e. % of 1RM for weights) than any weight-training book I’ve ever read. The book is Daniel’s Running Formula.
16. Every trained female should be able to perform at least 3 pull-ups. I used to make excuses for myself about why I would never be able to do them… then I smartened up and figured out a great pull-up progression (see #9). After a bit of time, I found myself doing sets of 10 dead-hang pull-ups.
17. Mel Siff’s Supertraining is still the most comprehensive book about anything ever written. My mind is blown every time I crack that book open. How someone produces a work like that is beyond my understanding.
18. You can tell a great deal about how parents raise their children by how their kids act in the face of a challenge.
19. “If you want to be fast, you have to move fast.” This is referring to bar speed in the weight room.
20. “You will pass out before you die.” Another great weight room quote from a mentor of mine.
21. If you’re unsure about set/rep schemes as they relate to percentage of 1RM. You MUST read Tim Kontos’ article on Prilepin’s Chart. I continue to reference this when I need solid guidance on final decisions in volume and intensity.
22. Working to become less egocentric is an important endeavor to improve overall satisfaction with your life. For example, women who avoid the free weight area of a gym because “all the guys stare at me.” No they don’t. Get over yourself.
23. Coaches (strength or sport) who become frustrated at athletes easily are not well equipped to be teaching in the first place. We’re teaching more than how to set a screen or do a pushup, we’re teaching life skills.
24. Not having spent any time around babies before having one, I never really knew what the big-deal was… I get it now!
    

    Arabella holding Miss Bear.

25. Everyone should consider wearing shoes that have a zero drop or a very low drop. I don’t like the term “barefoot” shoes because you’re not barefoot. You still have shoes on they just don’t have any elevation change from heel to toe.
26. You will be better off if you make an effort to go to sleep and wake up at around the same time every day (yes, weekend days are still days, so they count towards this).
27. You don’t have to yell at athletes and put on a big show to get them motivated to perform. Just treat them calmly and with respect. Get excited when appropriate.
28. Television is such a massive waste of time.
    

    The great brain-drain.

29. Work on soft-tissue quality regularly.
30. I fully believe in the idea and pursuit of the American Dream.