Dave Reddy

No Excuses – Leg Brace Doesn’t Slow Brady Down

“Excuses are like rear ends … everyone has one and they are all full of …”

 

Brady Crabtree performing a single leg kettlebell deadlift with leg braceThat was the sign above the locker room door in my college basketball locker room. Nice huh, but it did make a point. We often tell others:

people have one of two things in life: stories or results.

Like anyone else, I hate being injured, but I also look forward to the challenge and opportunity to improve something I may not have concentrated on if I wasn’t injured. After my toe surgery in the summer of 2010, my bench press strength became stronger than it had been in 10 years. (See the video below.) Our bodies have so much wisdom to share, that is, if we are patient enough to truly listen, especially when we are sick or injured. I write this post less than 2 weeks out from yet another toe surgery, one that will keep me from doing any lower body leg training for close to 3 months. What shall a guy like me do, you ask? I plan to hit my core harder than ever, improve my flexibility, balance my shoulder strength and hop in the pool with Kay Lynne to work on my lap swimming. All of these things will improve my overall athleticism (and health), and are all things I probably would not have focused on as much if I had not opted for this surgery. (Especially the swimming part, as Kay Lynne so doesn’t believe a word of the lap swimming part.)

No Excuses Training – A Tough But Great Lesson To Learn

This summer, I had the opportunity to work with a young (very) talented hockey player named Brady who has a bright future in the college (and possibly beyond) ranks … he went to a summer camp for the USHL’s Cedar Rapids Team who drafted him in the spring only to be taken out in a pretty dirty play that left him with a chipped bone above his knee. This resulted in a total leg brace that ran from his ankle to his upper thigh … so what was his response to this?

That’s right, he got home from camp and we hit it that much harder the next week … here are a few videos of his No Excuses training in the weeks following his injury. He has since been released to play and due to his positive attitude, continuing work ethic and ability to see far beyond this  minor road block, will hit the ice again soon, bigger and stronger than ever, without skipping a beat.

Single Leg Dead Lift – research actually shows that strengthening the healthy arm or leg, when the other is injured and braced, benefits both limbs, due to what they call a “contra-lateral” neuromuscular effect, or some fancy sounding phrase like that. Brady mastered this move, improving his strength and balance, and immediately began performing this on both legs when he was allowed to go without the brace.

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By Dave Reddy, ago

Repetition vs. Repetitions: Training Youth Athletes (Re-Post)

Scott and Dave hitting some kettlebell loaded get up sit ups

Turkish get ups and similar patterns are excellent examples of prioritizing repetition over repetitions.

This (re-)post is for the Fitness & Performance Coaches in the room, especially if you work with youth athletes, though everyone benefits from repetition. Read and consider, as we should be discussing with our clients the ideas of self-mastery, not perfection, but challenging ourselves and our clients to improve abilities and skills. It’s not about back barbell squatting your body weight in pounds, but instead, doing a body weight squat perfectly to a 12″ box, first and foremost, and most cannot do this. Consider the difference, in that it therefore isn’t about doing 3 sets of 12 reps, but rather, doing enough repetition of the movement and appropriate corrective strategies until the skill and movement pattern is improved.

 
We work with so many people to un-learn faulty movement patterns they have developed over the decades, that any time we, as professionals have a chance to work with the youth, we are obligated to do everything we can to promote a durable, functionally balanced athlete for their current sport and future well being. This, by the way, is the inspiration behind James Harris and I creating a Core & Durability SOLUTIONS for Youth Hockey Athletes DVD (coming out soon.)
 
 I had to repost this below as I agree with the premise 100%. Let me know what you think below … it was posted originally on Mike Boyle’s StrengthCoach.com. But I digress … (more…)
By Dave Reddy, ago

Chin Up – Kettlebell Swing (Metabolic Video of the Week)

Try this only if you want burn some serious calories in a very short amount of time …

This is a popular circuit in the metabolic-strength training circles … so I thought I would high light it here … (if you have not attempted a Rubber Band Assisted Chin Up yet, ask your coach … everyone likes ’em after they try them.)

“Supersetting” two exercises is one of the most effective modes of improving strength and burning calories … the idea is to do one exercise immediately followed by another, rest 30-90 sec, and repeat 2-5+ times. The combinations of exercises usually look something like this:

  • Upper Body (push up, chin, cable row) followed by a Lower Body (squat or lunge)
  • Pressing Exercise (push up, dumbbell press, triceps press down) followed by a Pulling Exercise (chin up, cable pull down, biceps curl)
  • Total Body Strength followed by a Core Exercise (plank hold)
  • Upper Body Strength followed by a Total Body Press or Pull (as in the example below:

In the videos below, you can see examples of Scott and Becky doing a wicked superset including:

  • Kettlebell Swing – hitting the entire body, notably the core, glutes and hamstrings
  • Chin Up – hitting the abs, biceps and upper back

Note that the entire body is being blasted here in a short amount of time, and the cardiovascular benefits are incredible, as this is the perfect combination of strength and endurance training. (more…)

By Dave Reddy, ago

Javelin Press Complex – Shoulders, Core and More!

It’s All About Efficiency Baby!

Dave Reddy recommends the Javelin Press for grip strength, shoulder stability and a rock solid core … weight management … athletic performance … living with intention.

These three things all go hand in hand, they are inseparable. Train like an athlete and you will increase your chances of managing your weight (you don’t see too many overweight athletes walking around, right?) Train with purpose, that is, live and train with specific intent. Athletes need to spend most of their time improving their sport’s skills, so they must be efficient in the weight room, performing the most functionally sound, bang for your buck exercises they can. Athletes do not change things up every other day simply to prevent boredom. Instead, they stick to and master the basics.

Just as in weight management, our training is not the means to the end, it is the complement to our nutrition and the catalyst for developing a stronger, more energetic body that is meant for so much more than remaining on a diet forever. People, we gots things to do in life, so in similar fashion to an athlete, set your goals, define your purpose, write down your plan, and then get after it!

When developing your training routine, whether for weight loss or athletic performance, choose exercises where you are producing strength and power with the entire body. This burns the most calories, and creates the biggest hormonal response resulting in increased fat loss. The Javelin Press Routines below are perfect for just that! (more…)

By Dave Reddy, ago

Mayfield To NY Islanders in NHL 2nd Round Draft (Training Pics & More)

Scott Mayfield ripping out a mean set of dumbbell pressesIn the fall of 2008, Webster Groves Hockey Coach Dave Garth asked me to work with his team. One thing I really enjoy as a strength coach working with a team is early on having no idea how any of the athletes perform on the  playing field. I only know them in the weight room, and I prefer it that way. I go into the job knowing I can coach them to become stronger and better athletes, regardless of where that athleticism will translate into performance on the basketball court, soccer field, or in this case, the ice rink. I walk into the weight room and give my initial talk to the team, and then wait to see which athletes really grasp the idea and work ethic required in the off-season to make real improvements entering each new season.

I remember coming home one night after a team workout and saying to Tara, “hun, I have no idea how good of a hockey player this Scott kid is, but man he is fun to work with. He just gets it, he asks the best questions, and really wants to get better at every skill and challenge I throw at him.”

Turns out, at the time, Scott was maybe the 2nd, if not the 3rd or 4th most talented player on the team, but that was before his sophomore year in high school. By year’s end he was receiving national recognition. After continuallly improving, and taking advantage of every opportunity he had in the following years, it all culminated when he was picked 34th (2nd round) in the National Hockey League draft a few weeks ago on June 25th. (more…)

By Dave Reddy, ago

(Greek) Yogurt Taste Test … And The Winners Are …

Greek yogurt taste test at Dave Reddy's house.

Greek yogurt, berries, and a little protein make for an awesome breakfast or post-workout meal.

First Things First.

Before I go and get all Greek-like on ya, for many of you, eating plain yogurt in the first place is a great place to start, so keep it up! More times than not, when someone comes to us for weight  loss, this is often one of the first dietary changes we make, usually shifting from a cold cereal or starch-dominated breakfast (toast, bagel, English muffin, etc.) So as always, listen to your body, mind your post-meal energy levels, and if you tolerate dairy well (not all of us do, and that is OK), then yogurt is a great choice for:

  • digestive health – providing “good bacteria” (or probiotics) that assist in healthy digestion in your stomach and intestines
  • muscle building (a very metabolic process, meaning more calories burned) and recovery – from the 8-20+ grams of protein you get from the milk
  • a variety of nutrients – calcium, potassium, and a couple of Vitamin B’s to boot.

So (Greek) yogurt with berries is a much better breakfast for example than most cold cereals considering 3 of our primary critieria for “grading” a meal, if you will:

  1. does it satisfy my hunger (not make me full and bloated, but simply satisfy my physical hunger)?
  2. is it nutrient-dense, as opposed to being more calorie-dense than full of nutrients (as many cold cereals are (sorry Total marketing department)?
  3. does it supply me clean energy while keeping my blood sugar in check (meaning, does it NOT spike my insulin levels)?

If you haven’t been eating it, maybe try putting your cereal in yogurt instead of a bowl of milk for the added benefits listed above, particularly the probiotics.

Go Greek

So for those of you who want to “upgrade” your yogurt options, are considering ways to eat a bit more natural or limit your corn sugars, go for the options listed as such below.

I have two winners, all things considered, that is: palatability, price, considering what the kiddo’s will eat, and convenience; along with the amount of protein versus sugar. So here are my scientifically valid results: (more…)

By Dave Reddy, ago
Will Smith - Inspirational Words of Wisdom

Will Smith – Inspirational Words of Wisdom

Will Smith - Inspirational Words of WisdomWhen it comes to Hollywood, there are a few people I’d like to think still have a pretty good head on their shoulders no matter the magnitude of their celebrity. Will Smith is one of them, and because I pulled one of these quotes out yesterday in a group discussion, I thought I’d post this entire clip.

The thing is, whether looking in a mirror or around a room (such as in our post-workout chat yesterday morning), I look into one’s eyes and see nothing but vast, untapped potential. (It’s part of why I do what I do for a living.) Today, opportunities in our world, (especially in our country) are endless, personally and professionally. Surrounding yourself and communicating with a healthy group of friends, support (did someone say fitness coach?) and influence are absolutely necessary, yet so many people continue to search outside of themselves (and I mean towards the wrong thoughts and things like making more money, (more…)

By Dave Reddy, ago

Chicken … Again … Really?

One Fit ChickenYesterday, someone told me that a “weight loss guru” in St. Louis basically “instructs” his clients to pretty much just eat chicken and broccoli, “for like the rest of your life I think.” Now I’m not sure where my Father’s Day biscuits and gravy fit into the plan, though I do believe he recommends a cheat meal (and that is for another day.)

For now though, I just thought I’d throw up a quick post to comment on chicken. Gotta love chicken, right? And speaking of them “guru’s”, if you have ever journeyed into a weight loss program, you have heard about how “lean, healthy, and protein-packed” chicken is, and therefore you have come across more than one chicken recipe. Well, for starters, this is not another recycled fitness magazine “37 Ways to Grill Chicken this Summer to Fit Into Your Two Piece” article. You can find those elsewhere. 

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By Dave Reddy, ago

SAFE Strength – Rotary Core Cable Press

Hey guys … here is a core exercise you aren’t doing, but definitely should be, whether competing in sport, are dealing with lower back issue that could be caused by a weak core area, or have the summer months on your mind 😉

Remember, “core strength” is basically anti-movement strength. The ability to stabilize your lumbar spine while your hips, upper back, and limbs move dynamically (more…)

By Dave Reddy, ago

EveryBodyFIT Program Kickoff Post

I love the beginning of every 12 Week EveryBodyFIT Weight Loss and Boot Camp session … at times, we’ve had 70+ people gathered together to make an incredible commitment towards positive and lasting changes in their lives over that time frame. While we discuss ideas and tips for nutrition, exercise, setting goals, and develop Read more…

By Dave Reddy, ago

Gandhi the Weight Loss Coach

Here is something we should all remind ourselves of when we are looking for excuses:     

The only common denominator among every program you have ever done, every weight loss book or DVD you have ever purchased, or trainer you have worked with … is YOU.    

 Tough love? Yes. The absolute truth, so help you God? Yeppers. Do you remember your grade school math? Addition, division, common denominators? Not too difficult, right? (more…)

By Dave Reddy, ago

Would you eat Frankenfood?

The following is a blog post from Dr. Chris Mohr, www.mohrresults.com

Would You Eat Genetically Modified Salmon?

Knowing where you food comes from is important.  We’ve talked about it before — shop at farmer’s markets and buy local when possible.  Of course  that’s not always possible, particularly as we start getting into the winter months or with certain foods like fish … unless you’re on a coast or living on an island somewhere. (more…)

By Dave Reddy, ago