Brisbane Hosts Canadian Strength Coach

Krista Down Under!

I officially have the best job in the world as I sit here on the balacony of a flat in Brisbane Australia surrounding by a beautiful view of the city. The temperature is about 22 degrees, cooling down after an ultra bright sunny 27 degree day.

I arrived early yesterday morning (April 24th) and have met all three of my distance clients, only one of which I had met before (Lisa Stokes http://www.lisastokes.com.au/). My two other clients, one a powerlifter and personal trainer and the other an Aussie Rules Football player and personal trainer / director of training, I had never met personally.

I have trained twice with one of my clients as he does not compete in powerlifting so I can tap him phyiscally with no negative effects other than the obvious pain, torture and suffering. The other two have a poewrlifting contest tomorrow so no abuse for them. They are on rest and ensuring they are eating, drinking and supplementing properly to weigh in perfectly.

Here's what we did training wise thus far:

Yesterday - Arms

A1 - Powell Side Raise - 2 x 7/7

A2 - Trap 3 DB Raise - 2 x 7/7

B1 - DB L-Fly on Knee - 2 x 7/7

B2 - DB 90 degree roation (head supported) - 2 x 7/7

This really served as a quick little upper body structural balance assessment. His rotator cuff strength was worse than his trap 3 strength although that could be improved also. It is very very common to have structural imbalances in these areas... when Charles runs his level 1 PICP certification courses, 90% of participants fail the structural balance tests in the remedial lifts (trap 3 and rotator movements). The more specialized the athlete and the more one trains and has trained (improperly) the more significant the imbalance.

So his program will start with DB L-Fly and Trap 3 DB Raise as A1 / A2

Then we got into the meat of the workout...

C1 - 1 Arm Hammer Grip DB Scott Curl - 4 x 7,7,5,5 (9 to 10 kg)

C2 - 1 Arm Overhead DB Tricep Ext. (seated) - 4 x 7,7,5,5 (8 to 10 kg)

D1 - Close Grip BB Bench Press - 3 x 9 (115 to 135 lbs)

D2 - BB Overhand Curl - 3 x 9 (45 lbs)

D3 - Repeat D1 - 3 x 9 (little rest between each exercise)

We flipped the order of these the next set (BB curl then CG Bench and back to BB curl), and 3rd set was same as above.

E1 - Double DB Pullovers (lying) - 2 x 11 (this was for stretching out the scapulae tissue / flexibilty purposes... a great exercise to include in everyone and anyone's training program) these are not meant to be done heavy. It is about the stretch, increasing ROM and blood flow to the muscles. You must choose weights taht allow you to work under the pain here and really get your head in these.

E2 - Hammer Grip Chins with scapulae stretch / retraction at bottom - 2 x max - working to one rep under failure. The focus is on the stretch at the bottom... they are not meant to be grinded out.

Today was Legs... killer... awesome!

After some dynamic warmups...

A1 - BB 1 1/4 Front Squats - 6,6,4,4 (115 to 145 lbs)

A2 - BB Snatch Grip Deadlifts - 6,6,4,4 (185 t0 225 lbs)

Then for fun... "eye of the tiger!"... we added in finisher with the deadlift of 3 singles at 255 (we were using double overhand grip which affects how much weight you can pull). THEN... for even more "fun" a final set of 135 x 30... this was insane?! We were rolling around the floor after that.

B1 - DB Bulgarian Split Squats - 3 x 7/7 (20 to 35 lb DB's)

B2 - Seated 1 Legged Hamstring Curl (toe pointed / inward) - 3 x 7/7

C1 - Jumping Split Squat Finisher - 3 x 30 reps with 10 lb med ball

12 minutes walking on treadmill... this was absoluately neccessary as we could barely walk after this simple but killer workout.

My goal is to train every day... earning my PW carbs!

I am eating very clean "lean and green" and getting 150 grams of carbs in the form of 2 PW meals, one liquid immediate PW (pineapple juice based) and one meal 1.5 hours after. Today my PW meal was oatmeal with pea protein powder, quinoi milk and honey.

I am very fortunate as I am staying with Lisa and she lives directly beside a health food store that has organic meats, veggies ect... The quinoi milk is new and highly recommended. I saw oat milk too which I may try.

We are now preparing food for competition day tomorrow. Steaming some sweet potatoes and I have a batch of organic beef and chicken to cook up. I also bought some whole food protein bars like spurilina and barley flavour and ginger/chocolate.

Food wise, my goal is to eat Lean and Green 90% of the time here with my high carb PW feedings. Plus I will go out for dinner 1 or 2x while here and eat clean but a bit less lean and green. I am aiming to try kangeroo and crocodile. By eating quite clean, I can feel fine about airplane food on the way back. I always get the diabetic meals, but still much higher in carbs than I would normally prepare for myself. I will make sure to stock up on some high protein foods at the health food store also.

I have a busy agenda while here... the bulk of the BioSignature assessments are on Sunday with a Train the Trainers seminar in the middle of that day also (2 hours). I am doing 16 BioSigs in total while here with everyone from professional waterskiiers, powerlifters, marathon runners to everyday people aiming to improve health and body composition.

I love the gym that his hosting my stay here... Goodlife in Brisbane. A relatively new gym. The training energy and overall atmosphere is very good. The trainers are amazing. Way ahead of most public gyms. Some of the PT staff writes for some very well known publications like Ironman Australia. Some are strength coaches and exercise physiologists. All that I have met and talked to are not your average public gym PTs. Very impressed with this group overall.

I am very much looking forward to Lisa and Rod's competition tomorrow. They are going to kick some powerlifting ass and attain many new PR's. Lisa has dropped around 5% body fat while maintaining her lean mass since I started working with her in January. She has lost 10 lbs and was alreayd a lean 16% bodyfat when we started. She is the most compliant client I have ever worked with an a very inspiration lady herself with a big future both in strength coaching and competing. Look for more from her!

Well back to work for me... I think I need to eat soon too (what else is new!).

In strength down under!

Krista

YOU ARE ONE OF THE STRONGEST WOMEN I KNOW

Strong women are those who know
the road ahead will be strewn with
obstacles, but they still choose to walk
it because it's the right one for them.
Strong women are those who make
mistakes, who admit to them, learn
from those failures, and then use
that knowledge.

Strong women are easily hurt, but
they still extend their hearts and
hands, knowing the risk and
accepting the pain when it comes.

Strong women are sometimes beat
down by life, but they still stand
back up and step forward again.

Strong women are afraid. They
face fear and move ahead to the
future, as uncertain as it can be.

Strong women are not those who
succeed the first time. They're the
ones who fail time and again, but
still keep trying until they succeed.

Strong women face the daily trials
of life, sometimes with a tear, but
always with their heads held high
as the new day dawns.

Brenda Hager

Copyright © 2003 by Blue Mountain Arts, Inc. Reprinted by permission. All rights reserved.

Permission obtained to reprint.

A Must Read! Eat, Pray, Love

Want some homework?

A must read book is "Eat, Pray, Love".

Go... now! Read, learn, grow.

Enjoy.

K

Can one eat TOO healthy?

... YES... dying from Luau Leaf poisoning... help!

could have just had the spinach, but NOOOOOO had to go for some local fancy greens.

Just sitting here after eating a yummy but painful breakfast of eggs, bacon and a large side of something called Luau Leaves that looks like large lilly pads and is supposed to be Hawaii's closest version of spinach.

We bought spinach, we bought romaine and we bought luau... we went for the luau of course! All of you would have too.We were told at the store not to eat them raw... steamed or sauteed.

So I figured they were like swiss chard and have some sort of acid that can interfere with iron absorption if eaten raw... but I should have used my spidey senses, b/c why would this nice Waikiki grocery man care about my iron intake really. But he cares NOT TO POISON tourists... or at least do what he can do avoid us poisoning ourselves.

My throat has almost stopped burning, so I think I will live.

Before kalo can be eaten, all parts of the plant must be cooked, in order to break down the needle-like calcium oxalate crystals present in the leaves, stem and corm. These could be extremely irritating to the throat and mouth lining, causing an acrid burning and stinging sensation. Lu`au is the name of the edible taro leaf, from the word lau, leaf. The lu`au leaf is another kinolau of Lono. Lu`au supplies high amounts of vitamins A, B and C, as well as calcium, iron, phosphorus, thiamine and riboflavin. The cooked corm and poi have fewer vitamins, but are an excellent carbohydrate source and have the ability to balance the pH factor in the body, as they are an alkali producing food.

We did everything we were supposed to and told to (maybe we were being punished for cooking them in left over bacon fat?!). But further research reveals that the stem and vein must be removed.

I took off stems but not veins.So the burning is due to the highly acidic factor.Homeopathic uses are to induce vomitting... nice.

So lesson to you all:

1) Research your native grocery picks well before eating them unless you want to think you are dying.

2) When in doubt, go for the spinach.

3) YES, I guess it is possible to eat too healthy. ;-)

The good news is, it IS very good for me and I am not dying. Pain almost gone that was in my throat, inner cheeks and tonge.

K

Stop Hiding and you Will be Found

"...the truth will set you free." John 8:32

Anyone who knows me, knows I am not a very religious person, but I am very spiritual. One thing that has helped me get closer to becoming my best (inside and out), is telling the truth. It may not be verbally spoken per se, but at least being honest with myself and with those that I am closest to.

By bringing the truth to light, you are able to stop hiding behind or within the person you are pretending to be. Once you do that, you are better able to be yourself or your "true self".

It is a very empowering and enlightening feeling once you have spoken or acknowledged truths that have been buried within for, in some cases, a very long time.

Here as some examples of truths that can profoundly change your life and your future, by bringing them out:

• I am addicted to food
• I am judgmental of other people so I can feel better about myself
• I am a shopaholic (or workaholic, or alcoholic...); I do this to hide from the pain inside me
• I have an anxiety disorder
• I am an underachiever
• I am afraid of failure
• I am not happy with my marriage
• I do not want to work at my job anymore; I want to be a _________ instead
• I have been lying to myself for decades and it must stop
• I drink too much

Just saying it and actually acknowledging it as an obstacle that you need to overcome, rather than a matter-of-fact, and you will be one step closer to conquering it.

WHY IS THIS SO IMPORTANT!?

You cannot become your true self, the highest form of who you are, the most fulfilled "you", until you stop hiding, stop lying to yourself (first and foremost). It will hold you back in your relationships, your career, your health, your physical performance.... in everything. You are not complete. It also causes anxiety and stress and dissonance.

MY TRUTH

Recently, I was driving somewhere and I was struck by a TRUTH of my own. I analyzed some of my past, some patters, some chronic pain (hip) and I stated it both in my head and then out loud:

"I am an underachiever!"

I searched a bit deeper and realized that the futher truth behind this was:

"I am afraid of failure."

Think deeper... find the truth:

"I have an anxiety disorder."

There it was. I realized that for as long as I can remember, I have had severe anxiety over any type of competition, where the task is challenging for me. If it does not come easily or if I was not 100% certain that I would win, I would have excuses for not being able to continue on with the competition.

I remember in Gr. 3, I faked being sick so I did not have to compete in the 100 m dash at the All Schools Track and Field event. I was never afraid to compete locally because I knew I was the fastest and would win. As soon as I had real competition, I would crumble and wuss out.

Now over the years of competing in various sports and events, I have learned to face my fear and compete, but the fear and anxiety is still there. And that fear holds me back from being my best. It drains my energy, affects my digestion, my weight (loss of appetite) and overall performance. My hip, neck or back will also flare up (each of those represents something emotional).

I have taken yoga, done meditation, visualization, taken stress busting supplements, but the anxiety is still there (to a lesser degree however).

It was not until I simply stated that TRUTH "I have an anxiety disorder" that the disorder disappeared. It seems so simple, but this was a HUGE revelation. To recognize it, acknowledge it and state it. AND, not to be judged. We all have fears, flaws and truths to tell.

Now that I have stat.ed that truth, I am one GIANT step closer to becoming my personal best. With The Commonwealth Championships, just around the corner, I am ready to take it on anxiety free! I will simply do my best and nothing else matters.

Now, your homework is to figure out which truths are holding you back. "Be not afraid." "...the truth will set you free".

Remember, the hardest truths to speak and acknowledge are the ones that will move you further ahead and towards your "true self".

Yours in Strength,
Krista