Archive for February, 2010

FITNESS: Invest in your goals by getting the gear

Saturday, February 27th, 2010

You’re spending a lot of time working on your fitness goals, sweating in the gym, eating right, and getting adequate rest.  Why, then, would you cut corners with your gym gear?

You’re already giving your most valuable assets, your time and attention.  These are the real personal assets you must devote to any activity to be successful.  But there are other things you can do also which will make a real difference.

Invest in the equipment needed to really do things right.   Start by wearing the right clothes to the gym.  Purchase comfortable and appropriate shorts and shirts to work out in.  If you can, invest a little more and get the newest products.  There are now shirts and tank tops which actually pull the sweat and water away from your body.  This can keep you more comfortable and also cooler.

I’m a big fan of workout gloves in the gym.  I don’t want my hands rough or full of calluses.    Plus having good leather workout gloves improves my grip and also keeps my hands less sweaty, preventing injuries or mishaps.

I wear gloves which include wrist wraps for wrist support.  I have a wrist injury which can hinder my workouts, but these gloves help me maintain correct form and put the force of the lift where it should go.

If you are learning yoga, then invest in your own mat.  You may need a towel or sweat band for your favorite activity, and a water bottle may help you get through a spin class.

Serious lifters can have an arsenal of workout aids, including lifting belts, wrist straps, or other products used to improve form on certain exercises.

Whatever you are doing, spend a few dollars and give yourself the best equipment needed so you can succeed.  Why spend all this effort in the gym only to be slowed by inadequate clothing or equipment?  Any money spent will pay huge dividends in increased progress and enjoyment in the gym.  Now get to Sports Authority and get it going!

Preparation Pays Off

Sunday, February 21st, 2010

The Olympic Games are full of drama and great stories.  It’s thrilling to watch a well trained athlete perform at his best and achieve amazing success.  But we also watch as others succumb to the pressure or lose battles with their nerves.

Performing on a world stage with one opportunity to display the results of literally years and years of training is a setup for both great disappointment and unparalleled accomplishment.  Although luck and outside conditions play a part in these outcomes, there are things that the top performers do to give themselves the best opportunity for success.

One of the best examples is Evan Lysacek, the new Olympic Gold Medalist in Men’s Figure Skating.  He performed two stellar routines on the world’s biggest stage, landing all jumps and displaying a level of artistry and excellence that propelled him to the top of the podium.

The commentators frequently mentioned his extremely disciplined training regime.  His coach was often quoted as saying that Evan was the most determined skater he had ever trained, and that he had to actually make him stop practicing.

The look of doing your best.

I firmly believe that one of the key reasons Evan was able to skate two clean programs and perform well under such extreme pressure was because of this excellent preparation.  Hours of practice and endless demanding repetitions of his programs prepared him for these performances under pressure.

In skating, like all physical activities, the body has a muscle memory, has learned the “feel” of a movement repeated correctly over and over so that it can replicate this even without us “thinking” about it.  Evan was so well trained that his instincts and body memory were ready to take over when needed and move him through the motions of each jump and step.

During the warm-up before the long program the commentators noticed how “tight” Evan seemed to be.  The nerves were understandable, and he had to skate first in his group.  I firmly believe that his extreme level of preparation allowed him to move through these nerves and accomplish each task.

It was said that during practices in the rink before the competition, Evan would skate his entire program “full out” while many other athletes would conserve their energy and simply “mark” their program as traveling over the ice.  When asked about this, Evan said something to the effect of: “I do this program 3 or 4 times every day back home, so I should be able to do it once here without a problem.”  After he skated his short program, it was commented that he was so well conditioned that he could have gone right out and skated his long program right then, an amazing statement given the rigors of this activity.   He was the hardest training and best conditioned athlete in the competition.

Take a page from Evan Lysacek and prepare yourself for your big moment under pressure.  Whether you are practicing for a marching band competition, a bodybuilding competition, or just wanting to perform a great set in the gym, practice perfectly and prepare yourself for success.  This is the surest way to set yourself up for success and will allow you to achieve your goals and do your best, regardless of whether you’re in the gym, on the practice field, or on the ice in Vancouver being handed a gold medal.

Photo Credits: 1 – Mark Baker AP, 2 – David Phillip AP, 3 – Stockman Getty

MUSIC: Make It Your Own

Monday, February 15th, 2010

Sometimes when we are deciding on show music, an idea is presented that we have all seen or heard before.  This can give one pause, as you could possibly end up competing with the original version that is the judges’ or viewers’ heads.   If a director wants to play music from “West Side Story,” we’ve all seen a hundred of these.  However, my reply is always, “Okay, let’s make it our own.”  In other words, find a way to present the show concept or music in a new, fresh, innovative way that is unique and different.

WGI LogoOne of my favorite examples of this comes from the world of Winter Guard International.  Each year there seems to be one song that a lot of groups choose to perform to.  If you sit in Dayton at the Championships and watch hundreds of shows, you might find yourself hearing the same song over and over.  After a while, there can be  a bit of a “groan” that rises from the audience when the song begins.  What is really interesting, however, is what happens NEXT!

union 2Here’s a prime example:  Picture it…..Dayton, Ohio, 1987.  The “chosen” song that year was “Second Rendez-vouz” by Jean Michel Jarre.  The morning of Scholastic World Prelimes we heard it over and over.  In the afternoon the eventual winner, Union HS from Tulsa, OK, took the floor with their show, “Mannequins.”  They were wearing dazzling red-sequined full body leotards and were accompanied by a full compliment of identical mannequin props.

As the show began, so did the strains from Mr. Jarre’s synthesized music.  There was a collective groan throughout the audience, as there had been for several groups earlier that day.  However, in a matter of sheer seconds, like slicing a knife, the auditorium filled with electricity.  The performance was astounding, mind-boggling, artistic, groundbreaking.  In the blink of an eye the entire audience completely forgot they had ever heard this music before, as they were mesmerized by the originality and excellence of the performance.  To this day it remains one of the greatest shows I’ve ever seen.  (Don’t believe me, Google it!)

FanFavoriteUnion HS took this music and made it their own.  It didn’t matter that we had heard this music many times before.  It seemed totally new to us once they took command of the audience.  And this show has gone on to become one of the most famous and best loved shows in WGI history.

No matter what idea you may have for a show, even if it’s been done before, do something fantastic and original.  Be innovative and daring and show the world something it doesn’t expect.

FITNESS: Say Hello

Saturday, February 13th, 2010

There are advantages to having a regular schedule.  If you have the advantage of training at the same time every day, and training at the same gym, then you will inevitably see the same set of “regulars” each time you are there.

Phil Heath and friend in gym

Phil Heath and friend in gym

For many people, the gym is their “third place.”  We have home and work, but we all need one more place to feel at home and call our own, our “third place.”  The gym is my third place.  I love going to the gym because I enjoy working out.  But it’s also nice to see a set of friendly faces each day.

These are not my best friends, and for a great majority I probably don’t know their name.  But they are someone I say hello to, greet with a smile, and get a smile in return.  We’re all compadres in the “iron game” and members of the same society, “Those in quest of fitness and muscle.”  There is a great sense of belonging and comradery that comes from being a part of such a group.

You don’t need to be a wildly social person.  I tend to be quite shy around people I don’t know.  But by simply saying hello and acknowledging that you see them, you are doing more than being friendly.  You are affirming your commitment in the gym, plus you’re giving them a nod for showing up one more time and being dedicated and diligent.

All you have to do is say “hello.”  A quick acknowledgment is all it takes.  Obviously, there are people who don’t want to be bothered or are in their own world, securely removed by headphones.  But for the great majority of gym members, they are happy to be greeted.  Take time to be friendly and get to know your fellow gym rats.  You’ll become a part of the gym family and increase your support system.  Better gains are sure to follow.

MUSIC: Listening to Music

Tuesday, February 2nd, 2010

ProkofievI can still vividly remember the day that my high school band director changed my life.  I can remember where I was standing in the band room.  I remember which friends were near me.  All David Coles did was pull out a dusty LP and put it on the old stereo in the band room.  When the first notes of the Prokofiev “Romeo and Juliet” Ballet Suite began to play, my life was changed forever.

Years later when I was teaching my own band students I decided that one of my main roles was to introduce them to music and, most importantly, TEACH THEM HOW TO LISTEN.  Directors spend hours trying to get their students to play in tune and listen to the other players in the ensemble.  I found that I didn’t have to spend too much time on this because I was teaching listening skills in a different way.  I played them tunes.

Each day I took 4 or 5 minutes out of my band class time and played some music.  The Boosters invested in a good sound system, and I spent time telling the students about the music they were going to hear and what to listen for.  One day it might be the beginning of the Brahms First Symphony (what a great story that is!) and the next day it might be a new selection by Enya.  “Listen to the subtle bass drum Enya added at the beginning of this phrase.”  “Brahms waited until he was 43 to complete this first Symphony, having worked on it for 20 years.”  “Notice how this key change adds excitement to this Pet Shop Boys tune.”  “Listen to the tone quality Branford Marsalis achieves on his soprano sax.”

No one talked, everyone listened.  Some days the students loved the experience, some days they did not.  Every day they learned something.  After listening they would pick up their instruments and play more in tune, play with a better sound.  And many students would go home and buy a disc of the “Four Seasons” or Tchaikovsky’s 4th Symphony.

If you can’t fathom giving up 5 minutes per class, then at the very least please play the original orchestra versions of any transcriptions you are working on.  When I write arrangements for my marching band clients, I always insist that they play at least a portion of the original selections for their students.  How can they play with the correct sonorities if they haven’t heard the original Shostakovich?  How can they swing correctly if they’ve never heard the original Ellington.

Come on, we’re educators, and most of our students are going to put down their instruments after high school and never play again.  But if we open up their ears to possibilities of all the music out there, we’re teaching them to fish and not just giving them one meal.  Gee, it was my own students who turned me on to Pat Metheny and The Police.  And Mr. Coles introduced me to Prokofiev.

Get out there, put on that recording of “Hello Dolly” and let your students know why it’s important.  Talk about the near riot the first night that Ethel Merman sang “I’ve Got Rhythm” and held a note for 16 bars!  Talk about the real riot over “Rite of Spring!”  But play it for them and open their lives…AND reap the benefits of a band with better musicians who listen and play in tune!  It’s win, win, win!