Tag Archives: Swimming

Job Openings in the Swimming Industry

The American Swimming Coaches Association sent all of their coaches an email recently in an effort to try to fill some vacancies for Swim Outlet’s Fitter and Fast Tour. This project is top-notch and travels across the country to provide the highest quality clinics of swim instruction to anyone interested. It’s a huge benefit for experienced swimmers and beginners, and while it focuses on youth, coaches and whole community benefit from its presence.

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Learn to Coach the Best Form of Exercise

Back in August, I saw that the American Swimming Coaches Association (ASCA) was launching a new course to become a Certified Summer Swim Coach. For those of you who are unaware, summer swim teams can be so much different from your standard club or high school teams. The competitors can often be those who face one another in other more competitive seasons. They use this format to bridge the summer gap and stay in shape while working on and developing new skills.

For many, the level of commitment and attendance is insignificant in comparison to their other teams and as a result, the coach is faced with endless new challenges. Since swimming is such a competitive sport, you’re faced with going into meets with a fraction of your team. Often, that small group are your least experienced and skilled swimmers, but you have to make due because swim meet scoring can be tremendously one-sided, and that looks bad to say the least.

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How to Swim Programs: Which is the Best?

There are many ways to learn how to swim. Everyone has a different school of thought. But what are the real pros and cons of each one? Fear is a big issue concerning water and it stops people from learning how to swim all the time which is incredibly dangerous. Drowning is a huge cause of death around the world. We’re here to try to educate you on what is the best way on learning how to swim. Watch this video to learn more about it from the master!

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Help Save Lives

Recently, I received an email from change.org. I’m subscribed by choice and I typically read the petition and sign it if I believe in it. Sometimes I even share it on social media if I think it’s a worthy cause. However, sometime last week I got one that really resonated with me more than others. The email was titled “My son drowned on a cruise” and the petition was titled “Make it Mandatory for Cruise Lines to Employ Lifeguards.” 

The story states… 

“October 13, 2013 remains one of the darkest days of my life. My family of five was enjoying the last day of our Carnival cruise in the Caribbean when tragedy struck in a matter of minutes: my six-year-old son Qwentyn drowned in a pool.  

Although it breaks my heart, I have come to terms with the fact that I got distracted and let this happen. Accidents happen, and that’s why I couldn’t believe that most cruise lines do not employ lifeguards on ships. With all the activities occurring on a ship deck at any given time, I believe that properly trained lifeguards — acting as an extra set of eyes and ears — will help to save more kids’ lives.

It has taken me some time to pull myself together to start this petition, but I felt that I had to do it so that other families don’t have to go through what my family and I have during the last year. I’m here to ask Carnival Corporation and the cruise line industry to employ lifeguards to provide greater passenger safety onboard ships.

Research shows that nearly two million passengers under 18 board cruises each year. Many cruise travelers can probably relate to the distracting nature of the deck — music, people, water activity, entertainment and noise are all constant. Despite this, only Disney puts lifeguards on its ships, a decision made shortly after our son’s passing. The cruise industry brought $42 billion in economic activity to the U.S. in 2012, so why can’t it require that companies hire lifeguards to ensure greater safety?

Make no mistake, parental supervision should always be a priority, but it’s clear to me and many others that the presence of lifeguards can only help to protect lives. Please sign our petition so we can make this important change sooner than later. Thanks for your support!”


My reaction was not just sympathetic to the family that lost a child. Despite being a person that feels responsible for nearly everything that happens to me, there is something wrong with this picture. As much as we can blame the father, and he obviously blames himself, there has to be some accountability. As an experienced pool manager, I have used the old put a sign up to remove our liability trick, but my staff was still trained to respond to emergencies and make sure no one loses their life on our deck or in our water. 

The cruise lines are not going to be there to respond to the emergencies if they have pools and no lifeguards. That is something only private facilities can get away with, and believe me, I know. I also was the Director of an Aquatics Facility that was privately owned and we did not require a lifeguard on duty. Still, we had certified lifeguards teaching swim lessons and managing the deck, because safety matters. This way, we saved money because lifeguards are a black hole for costs, but still never lost anyone. 

I have been on a cruise ship and swam in their pools, and I would be willing to pay an extra dollar in order to pay for a single lifeguard because if every cruise ship had one lifeguard per pool area, that child would not have died. Many individuals would still be alive. I hate it when people lose their lives when it is completely preventable. A major company being cheap and wanting to maximize profits is completely preventable. 

So, I’ll go even farther with this petition and say that cruise lines can raise the price of cruises to compensate for the wages given to putting one lifeguard on duty per pool area. It’s such a sad story, and it never had to happen. While we continue to teach parents and children about water safety, let’s encourage the other side to have professionals keep us safe. Thank you for reading and please sign the petition


Help, I Need a New Workout!

Try It Thursday to the rescue! If you’re ever running out of workout ideas because you’re the kind of person that wants to stay in shape but doesn’t like the monotony of repeating the same exercise routines over and over, Hungry & Fit are here to help. As fitness professionals that have worked with individuals of varying levels, ages, and body types, we have experience innovating and creating new workout programs. Now, we are going to bring these to you… for free of course!

Last week Hungry presented his first Try It Thursday through his Instagram, Twitter, and Facebook. (We’re still working on YouTube, Bodyspace, etc.) Since it didn’t get much attention and he liked it so much, we’re going to provide you with the same challenge. However, every week it will change. It might be something you can do once a week, or something that will help you build a workout routine for a whole week. It’s not necessarily a full program for someone with strict goals but it can help everyone try something new and build some new strengths and skills.

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We would love to see you perform, capture, and share your Try It Thursday workouts! Use whatever social media you have or write about it in the comment section of the website. Hungry showed his last week and he really wants to see all of yours! Why? Because it’s fun, because it shows you’re trying, and because we love to see what you’re up to. Keep your eyes posted to all of our social media outlets for the Try It Thursday workouts. They will be coming to you on Thursdays for you perform any time throughout the week. Here is a recap of last week’s Try It Thursday.

Perform a superset of two exercises, which means perform the two exercises back to back. Then rest for two minutes, and continue to perform the two exercises until you have either completed six full sets of each or have performed them for 20 minutes. Remember to warm up before you start this workout for injury prevention. Do not rest in between the first and second exercises, if possible, in order to keep your heart rate elevated. What makes this Try It so much fun? YOU get to choose the exercises!

a. Something you are really good at doing (Reps/duration and weight depend on the exercise!)

b. Something you are really bad at doing (Reps/duration and weight still depend on the exercise…)photo 2 (1)

It’s that simple. The idea here is that you are stimulating yourself both physically and mentally. Dominating the exercise you already are skilled at will help boost your confidence going into the exercise that needs improvement. Even after you possible lose some of that confidence during the challenging exercise, you will be excited to be going back to something you are so good at! It’s a whole bunch of trickery, my favorite way of training clients and working with athletes. Here is what I did.

a. Swim butterfly (against a rip current) in the ocean, breathing every five strokes (1:05 100 pace until fatigued)

b. Practice handstands on the beach (10-12 attempts)

This was a really fun one because I really need to work on handstands and I love the beach. I also capitalized on the rip currents from Hurricane Marie to use the ocean like an Endless Pool and stay in one spot. That way I can come right back out and do my handstands in the same place.

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I hope that everyone who is looking for a new workout keeps an eye on Hungry & Fit all over social media. If you subscribe/follow/like us you will be able to see these every week. Even if you have a serious regiment, it doesn’t hurt to have some extra fun and if you are completely lost and just want to start working out, then these are going to be some really fun free exercises for you!

Use Try It Thursday to stay Hungry & Fit!

The Easiest Shave…Anywhere

As Hungry and Fit, we are always on the go (yes I include Hungry in this because he actually uses this razor as a 6 foot 210 pound man). Whether it’s to the gym, to one of our favorite dining spots, to a local trail, or to another country! We are on the move. With that movin’ and groovin’, we certainly need products that can keep up with us. Enter Venus Snap mini razor.


The pictures can’t quite describe how mini  it is. I was shocked. It is the smallest razor I’ve ever had. And that is a good thing. It comes in this neat little container, similar to the size of a pill case. I love it because it’s so easy to transport and bring anywhere I need. I’ve been keeping it in my bag (which comes with me everywhere) because you never know when you might need it. We all know those moments when you’re the one with the prickly legs. Awkward. So without me even realizing it, it’s become my perfect handy accessory I can sneak anywhere. The other night at the gym after a good back workout, I decided to loosen up and let my mind clear with a good swim. Good thing I had put my Venus Snap in my bag! I easily took care of the problem before I jumped in the pool. So handy. I love things that are actually useful. 

Slip it out of your bag!

Slip it out of your bag!

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Gettin dat calf action at the gym!

So now you know how useful it is, let’s learn more about the actual product. It is the Venus Embrace razor, first and foremost. You may be wary about how small it is, but the grip is easy to handle. It comes with that pivoting head that Venus makes which makes it actually hard to cut yourself.  And I know I already mentioned how awesome the cute compact carrying case is, but seriously, you can take it with you anywhere! I wish I had this on our New Zealand trip because from almost sleeping in our car to finding rooms in hostels, this is something you want small and compact.

See how little!

See how little!

And voila

And voila

So next time you’re at Target, pick up one of these bad boys. I promise it’s the perfect must-have accessory to your everyday life. Gym? Yes. Beach? Duh. Hiking? Easy and done. List can go on and on. That’s why the Venus Snap is perfect for us because you know we are always active and on the go. So just do yourself a favor and join the awesome club so you’re not the porcupine of the group. Use the Venus Snap to stay hungry and fit!

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I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.

WaterFi Waterproof iPod Nano Review

This is a guest post from our good friend, Nerdy Neanderthal, a nerdy fitness dude (see pic below). Expect more posts from him ranging from workouts to beer discussions to nerd surges! 

Sick tattoo!!

Sick tattoo!!


  • Good price point (156 dollars)
  • Helps monotony
  • iTunes is easy to use
  • Small size
  • Free Headphones


  • Doesn’t function the way it should (can’t skip songs!)
  • Sound is inconsistent above and below water
  • Can easily get in the way
  • Headphones wont stay in

This product barely does what it is supposed to do. I hopped in the pool and clipped the nano to my suit. Swam one lap, that was great, but it was all downhill from there. Buttons stuckhollow sound and most of my workout with less than two headphones in my ears.


Before even going into my swim, my biggest problem with this product is its functionality: I CAN’T SKIP SONGS! Customer service told me that the buttons can get stuck in the water-proofing process. Solution, put the iPod between a desk and a heavy book and press down in circular pattern. I did all this and all I got was a better understanding of the word, “futility.” This is a huge issue for me because I listen to 40 minute podcasts when I do cardio. So if you listen to quick songs and make a good playlist ahead of time, this won’t be a big issue.

Now, to get to my actual swim. Off the first flipturn of my swim, I push with moderate force and out pops the right earbud. Finish the lap, readjust. Third wall less push but same result. Put a cap on over my ears and now when the headphones come out they hang half in your ear; both physically annoying and psychologically. I get the hang of pushing weakly off the wall and using my biceps during streamline to squeeze the headphones back into place. Even when I did hit a rhythm the sound is hollow and far away below water.


Like the night before a hangover, this product seems like a good idea at the time. It’s cheap, barely more expensive than the base Nano, came with free waterproof headphones, and dropped off by USPS free of charge. (I used Amazon) The computer side of the input is a breeze for anyone familiar with Apple products. The size is a great plus, exact same diminutive size as the regular Nano; easily fits in any pocket. When I got the headphones to stay in, the right track on the Nano, with the correct volume it did create that “in the zone” feeling I was looking to obtain.

My thoughts on this MP3 player are hugely mixed. My Nano couldn’t skip tracks, creating this feeling of uselessness in the device. The headphones that came with this product were garbage, both in sound and staying in during rigorous exercise. But even with these massive negatives, it is still a waterproof Apple iPod for barely more money than its base partner. Like the proverbial moth to the flame, I will come back to this device once I can get it working properly. I can not damn this product, but I do wish to severely hedge your expectations.

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Your Nerdy Neanderthal gives the WaterFi iPod Nano a 4/10.

#Workout Plan for the Week

Chris and I decided to do a different-styled post that may recur every week. Instead of informative posts, we decided to create a post outlining our workout plan for the week. This is for a few reasons: one, because it will keep us on track and give us less excuse to skip and two, hopefully it will encourage and motivate readers! I used to plan workouts for myself and a few of my friends throughout college. I would write it up every Sunday and email it out–and we definitely got them done and loved it. I encourage you to write one for yourself! Now this is very flexible and could change based on how sore muscles are.


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  • Monday: Back 2 – 60 minutes, focusing on mid-back size and lower back strength, HEAVY caloric intake
  • Tuesday: Legs 2 – 75 minutes, focusing on strength in hips, glutes, and hamstrings, 400 yard easy swim, Heavy caloric intake
  • Wednesday: Arms 2 – 65 minutes, focusing on hypertrophy in the brachialis, strengthening wrists and forearms, working relative strength through weighted dips and chin-ups, 400 yard easy swim, moderate caloric intake
  • Thursday: Shoulders 2 – 70 minutes, focusing on strength in traps and size in front delts, 400 yard easy swim, moderate caloric intake
  • Friday: Core 1 – 60 minutes, focusing on flexibility in core region, strengthening lower abdominals, and planks, full court basketball for “cardio,” moderately high caloric intake
  • Saturday: Chest 3 – 60 minutes, focusing on hypertrophy in the upper through lower inner chest, strength with dumbbells on the incline, frisbee golf,  high caloric intake
  • Sunday: Back 3 – 60 minutes, focusing mainly on rack pulls and deadlifts for strength, ping pong, high caloric intake


Looking small...>.>

Looking small…>.>


  • Monday: Run (2 miles) + Legs
  • Tuesday: Run (2 miles) + Arms and Shoulders
  • WednesdaySwim + Core and Back
  • Thursday: Total-body Circuit Training + optional Elliptical
  • FridayRun + Yoga (OR REST)
  • SaturdaySwim + Chest (and frisbee golf!)
  • SundayElliptical + Legs (and ping pong!)

So that’s the plan, and I truly emphasize plan. It most likely will not all fall into that exact order at all depending on soreness, tiredness, and time. I’m looking forward to planning ahead and seeing how this week takes us. Time to shred up 2014! Create a workout plan to stay hungry and fit!

  • Question of the Day: What is your workout plan for the week? Anything from lifting to walking to dancing!


Sajah drunk with sleepiness

Sajah drunk with sleepiness

Choosing the Right Program and Coach (Beginner Level)

Here are some notes to take into consideration before the troubleshooting:

IMPORTANT: To make matters simple, coach refers to the instructor or person that is training you. Facility can mean a gym, pool, yoga studio, field, forest or any place a coach may use to perform your program. Program refers to the exercises and workouts that you are performing, whether they consistently change or have very little differentiation.

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Not all facilities, programs and coaches are created equal. It is a coach’s responsibility to tell you this. One way you can tell if a coach has YOUR health and wellness in mind is if they are honest about this piece of information. I am NOT a good businessman but I help people reach their goals because I care. It is impossible to know if your future coach will do the same but there are some signs that will help you decide whether you trust them or not and it is that…

No facility, program or coach is the gold standard. By that I mean, there is not one perfect way of reaching your goals because everyone is different. If a coach makes any mention that they, their facility or their program is the best choice for every single person, that is a red flag. I have worked with a wide array of triathletes and the first fact that I state to those interested in working with me is… “I will NOT instruct you on your bike and run. I will, however, tell you some amazing coaches to help you with those aspects. I will help with your race strategy and your swimming.” If a coach says something along those lines, it is a good sign. Honesty is obviously very important and every facility, program and coach requires…

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Specialization! This is what makes a good coach… a great coach. Every new personal trainer, inexperienced CrossFit coach, yoga instructing apprentice, etc, etc is going to be taught the basic tools of their trade. Depending on their own experience and how they are officially educated or certified, there will be some degree of differentiation. You can research your coach, on Google, and find out more about their history in the industry and it will help you decide if they are a good candidate to work with you. However, the internet only has so much information so please don’t rule out candidates solely because their online information is out of date or inaccurate. Getting back on track, as a coach continues to learn through methods including seminars, continuing education units and trial/error (hopefully… not so much that last one) they will start to develop a focus. It is similar to choosing a major in college, or something along those lines. That focus is usually a specialized part of their trade that they are very interested in or at which they are very skilled. A good coach will advertise their specialization because it was sets us apart from our competition in the industry. It also usually means that you will attract clients that are interested in your specialization, and since you love your focus, it means doing more of what you love! It’s a win-win situation, as long as…

The client has chosen the correct facility, program and coach. Now we are coming full circle on our little journey. This is the important part… we can call it the end of the road. After taking all of the previously stated and more into consideration you want to end up in the right place for you! And this is where you make important decisions. I will not tell someone why they should workout. I don’t think it’s right. That is up to their family, friends, doctors, and most importantly… themselves! If some underweight and underdeveloped feeling beginner wants to join a CrossFit box because he has a huge crush on one of the girls that works out there… GO FOR IT!

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Picture from www.carrotsncake.com, who is a CrossFit enthusiast

Just proceed anywhere with caution! Take pricing into consideration. Think about why you want to start exercising. Create some basic goals and ask around to get an idea about local facilities, programs and coaches will help you meet those goals safely, effectively and in a fun way! If you want, EMAIL ME at hungryandfit@gmail.com and I will point you in the right direction! But if you just want a general idea let me provide some information to get you started.

There are SO MANY facilities and coaches out there so I can’t help much in this department without your location and budget. There are however YMCAs, 24 Hour Fitnesses, and playgrounds all over the country. There are also hundreds of mostly free online coaches  (YouTube and Instagram) so you can always find some advice and means of exercising for little to no cost. (Feeding yourself the proper macronutrients and micronutrients is a different story that I will not touch on here.) Still… proceed with caution, again, with some of those coaches. There is nothing stopping them from providing false information about their credentials, so you have been warned. (There are some good ones!) However, going back to the troubleshooting guide, I want to present a small array of programs for you to consider. They are either popular, I approve of them, or both. Here is what some of you might have skipped straight to in order to avoid my “notes.”

Workout in Taupo, New Zealand

Workout in Taupo, New Zealand

(I hope pilates instructors, etc, are not offended because their program is not listed. This is a VERY short and basic guide, and once again, it is subjectively objective!)

Personal Training – You can find personal trainers in almost any gym or fitness facility. The YMCA, 24 Hour Fitness, Gold’s Gym, L.A. Fitness, local one of a kind gyms, local one of a kind businesses. Last time I checked there were over 240,000 CERTIFIED personal trainers. The vast majority of them will cost you about $40 an hour, especially at the big name locations. Not all of them will be good but they SHOULD be one of the best candidates to point you in the right direction because their education and certification process SHOULD have included fundamentals that are seen in most programs and relate to nutrition, exercise science, anatomy, physiology, evaluations, first aid and cpr and more.

Good CPTs can be accessible, affordable, and effective for ALL individuals interested. Discover their specialty and see if it matches your goals. A great CPT can train almost any demographic that simply “wants to get in shape.” This might be the ideal path for a beginner, depending on anything that might them considered a special population. Special populations generally include individuals that may have special physical or mental needs. Most CPT educators will cover special populations, which should be somewhat comforting. Please remember to always check with your doctor before starting a program. If your coach has any doubt of your ability to perform, they SHOULD recommend or even require that you get clearance from a doctor first. But back on track, personal training can be  amazing way for the lost souls of fitness to learn the fundamentals that carry over into every other field and eventually use this as a stepping stone to move towards a more specific goal. That goal could very well keep you working with a personal trainer or move you towards one of the following options.

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CrossFit– Oh, my best friend CrossFit (Inside joke). CF was officially founded by Greg Glassman in 2000 and it has grown into a HUGE community in the fitness industry. Within in a year there will probably be 10,000 affiliated gyms throughout the world. CF utilizes exercises that have existed for far longer than the official entity has but it also has made tons of innovations. Where CF succeeds the most, in my opinion, is its, well… crossing over of different fitness programs. This is reflected in the annual Reebok CF Games, which are televised nationally. You will see athletes run, jump, push, pull, swim, lift, etc.

The general dose of CF is to join a box (their word for facility) and perform the WOD, or the workout of the day. It is very structured and easy to perform on a daily basis, but is not necessarily repetitive depending on your coaches. The growing community is in my opinion the most supportive in the fitness industry. If you want to make friends, join a box. If you want to develop a “nice and natural” physique and get “in good, great or awesome condition,” join a box. Just remember, that YOU are responsible for your own health and wellness. Listen to your coach because they should know best, and if what they say sounds stupid, don’t just do it. Feel comfortable doing it. CF is VERY challenging, includes complex Olympic lifts, advanced equipment, and timed workouts. You need to understand what that all means before you try to race to the end of a five round circuit involving all of the above. I, personally, would not recommend this for true beginners, but some facilities and coaches are exceptions to that statement. However, for those with some experience in fitness and for those that are good listeners, doing one WOD with the support of your box and community can be a VERY efficient way of achieving a better physique and having fun unless you are interested in optimal hypertrophic growth and…

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Bodybuilding – So you want to look like Arnold, Dorian, Ronnie, Flex, Jay, Phil, Kai etc. You don’t want to be able to put on your own shirt or fit through a doorway. You want your veins popping out of our bulging muscles and you want to walk up on stage with a fake tan, in a g-string, and hit that back double biceps with cameras going off making tons of flashes. I AM ALL FOR IT. Bodybuilding is, in my opinion, the optimal means to hypertrophy, or gaining muscle mass. But don’t just start lifting weights with no idea of why you are doing it. Here are some tips. Join a cheap gym with good equipment. You could win the Mr. Olympia and pay 24.99 a month to go to your local 24 Hour Fitness, or at least I think you can. The man makes the body, not the gym. (But working out in The Mecca everyday would be a real motivating factor.)

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Research the different ways to perform a rep. You are looking for hypertrophy. I believe slow reps, especially negatives are essential… but I am not a bodybuilder or BB coach, so what do I know! Find a good online coach. I recommend Marc Lobliner and Team Hollywood Militia, if you can afford it. If you can’t afford, save up money, because if you’re going to be a bodybuilder, you better do it right. Don’t follow some cookie-cutter program that is free or cheap, because it was not made for you. It didn’t take your height, injuries, body composition, current physique, etc into consideration. Also, NEVER starve yourself… it is not worth the risks. Christian Bale can starve himself for a movie because he gets paid $20 million. If you want a trophy made of plastic, go for it, but don’t risk “damaging your metabolism” or anything along those lines. Also look into Layne Norton and Jim Stoppani’s work. They are WELL-educated, passionate as anything and I agree with A LOT of their material. (I don’t know if Jim does the same level of coaching the Marc does. And for the record, I have nothing to gain from mentioning or recommending anyone. I worked out with and talked with Marc once, he swears a lot which I am cool with, but he will never see this, so don’t think I get something out of it. Remember, I am doing this for YOU ALL. FREE OF CHARGE!). Well, that was longer than expected so we will make this short with…

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Powerlifting/Strongman– Please, no one be offended. I know these are different. Powerlifting is essentially performing bench press, deadlifts and squats. You do it in a weight class, and you can do it raw (no fancy braces or shirts) or equipped with some items including belts to help you. You try to get a max weight of each and at an elite level, you have monster numbers for all three. Everyone has their best lift here. In the Olympics, you get three attempts at each. I don’t know much more except that to train for powerlifting you perform reps for strength and well… power. Do not think your bodybuilding reps will carry over, a bodybuilding bench press and a powerlifting bench press are VERY different.

Strongman, I believe is the origin of powerlifting. If you watch the MET-RX World’s Strongest Man Competition you will get a very good idea. These men and women are massively powerful and have surprisingly good agility, speed, quickness, endurance, etc. These are ELITE athletes and their bodies reflect their ability to lift, throw, and carry massive objects. They deadlift cars, squat monster truck tires, carry buckets of stones in circles, pull trucks and more. I believe this sport has a very high risk of injury so proceed with caution. (Powerlifting isn’t the safest either, IMO, but Strongman is a whole different story.) If you are getting into strongman, don’t assume you will have this ripped physique. Their fat protects their body from injury and provides a padding for the three hundred pound rocks they hold against their chest and stomach.

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Yoga – Do not be macho about this. Yoga is not easy. If you asked any of the above, with no previous Yoga experience, to take an advanced class, 99% of the time they would not do well at all. It requires flexibility, focus, relative strength, and so much more. I sincerely recommend Yoga as a supplement to all athletes. It helped me a lot in the past. It comes in all forms, from beginner to advanced. 100% approved by me.

Endurance Sports/Triathlon – Now I am getting lazy, obviously, but I did say this wouldn’t be the best guide ever. Maybe one day in the future. Endurance sports take a certain crazy individual that can tolerate repetition. You NEED to get in a groove to run 26 miles, bike 112 miles, and swim 2.5 miles. (26.2 and 2.4 so no one goes crazy on me) That is the extreme distance obviously, there are far shorter races and some people don’t even want to race. They enjoy training and staying in shape. Most endurance athletes are light and lean. Remember to watch your body fat, don’t let it drop too low and be careful! Cycling on a highway is dangerous. Cycling on a highway, listening to music is more dangerous. And when you creep into a lane for cars because you want to ride next to your partner and talk, that’s just a risk not worth taking. Aim to compete in Kona World Championships because Karlyn Pipes told me it is beautiful there.

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Aquatics/Swimming– Obviously, I am very biased here. Teaching people how to swim is my specialty. It is challenging because you can’t just breathe whenever you want. In scuba, you can if your equipment works well. In aqua-aerobics, aqua zumba, deep water running, etc you can but here is the major benefit of aquatics. Little to NO impact. Save your knees, save your ankles, save your hips and get in a nice warm pool. You can get in the water when you’re 6 months old, pregnant, physically disabled (if supervised), elderly, etc. It can forge strong athletes with attractive bodies or help an elderly person exercise for a long time. Ask me about any specific aquatic questions.

“Sports”– In my opinion, if an athlete is equally skilled at everything I listed, they will usually choose sports as the most enjoyable means of exercise. By sports, I am referring to tennis, basketball, soccer, football, lacrosse, hockey, water polo, rugby, volleyball, baseball, etc. You get the point, track and field etc. that whole family that can be recreational or highly competitive. These sports are fun because of the nature of the competition, the social aspect and the unique features that make them all different from one another. Sports can and should, usually, be combined with other training methods to produce the best results, essentially, winning. Many football players lift weights to increase size and strength. Sports are a great way of creating a very natural body.

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On a personal note, I have a much larger and stronger lower body, compared to my upper. That is a result of the massive amounts of basketball, soccer, tennis, and similar sports I played growing up. That just happens and it makes you unique. Sports can be expensive, depending on the sport. Ultimate frisbee is not expensive but can burn some serious calories and get your heart rate very high. Golf will however provide nearly the exact opposite. Give every sport a try and either play them all or choose your favorite. Join a league and practice in order to not only stay in a great active state of being but also have fun!

And I will stop here with a final note. I don’t discriminate, much, in fitness. If a program gets people off the couch and into a facility, with or without a coach, and helps them better their health and wellness, and puts them in a good mood, I can’t complain much. I didn’t mention home workouts such as Insanity or P90X because they are what they are and I won’t stop anyone from doing them. Just remember, when you are alone, the risk of serious injury or doing an exercise incorrectly increases a lot. I also obviously have “something” against cookie-cutter programs BUT with that being said, these home workouts HAVE made more people workout and for that I am thankful. I didn’t mention martial arts, which I normally would have, because I would have too much to say about. Just know that I fully support martial arts as a means of achieving many health and fitness related goals. Also, please don’t judge someone because their method is different than yours. Respect bar athletes and calisthenics (see my post about Barstarzz for more info), respect cheerleaders (I say it’s a sport and they are athletes), and appreciate what good people are trying to do and make the general fitness community as supportive as the CF community. With that being said, please follow this link (this came out of nowhere, I feel like I should do this) and help him recover. You might think the $140,000 raised so far will cover the cost, but he doesn’t have insurance, and trust me… it will not even come close. Recognize, respect, and support one another.



If you read that whole post, wow. It was almost 3000 words. You are my new favorite people. Stay hungry and fit 😉

  • Question of the Day: What is your workout/exercise type of choice?


Sajah giving kisses

Sajah giving kisses

My Future Plans (Being Organized, Be Ambitious)

This might not be so inspiring for some people. This definitely won’t be so interesting for most. However, I want you to NOT take this as me talking about myself. I hope that readers get something more out of this post. It will be a quick one that lacks depth and details (about me) so don’t worry about it being painful to read. What I am trying to do is motivate others to keep going, keep pushing and continue to grow. No one is perfect and no one can be perfect. However, there is always an opportunity to increase your abilities and learn more. I could say I am the best swim teacher in the world. I can say that my body is an ancient Grecian sculpture. But that isn’t true and the most important thing (what a great word, right?) is that I know that. ME!

Rawr from H&F

Rawr from H&F

Once upon a time in the great land of fire, Uchiha Itachi told Yakushi Kabuto that “those who can’t acknowledge their real selves are bound to fail.” (My translation. And, yes, I am quoting the manga, Naruto. Uchiha Itachi is my hero! All rights to Kishimoto.) It is important that we know who we are, what we are capable of and that of which we are incapable. Once we can honestly assess this, it is our responsibility to decide whether we want to improve, regress or maintain ourselves. I personally have an obsession with continuing education. I am not a perfectionist, it is too lofty to be called ambitious, I believe. Nevertheless, I strive to improve. For example, I do not “do CrossFit” nor do I have much interest in doing CrossFit. However, as a professional and passionate member of the “fitness community” I want to become a Level 1 CrossFit Coach so I can give a better recommendation, or lack there of, of the program. That’s just an example.

Alana as Lara Croft from Tomb Raider for Halloween...always trying to improve for strength and agility!

Alana as Lara Croft from Tomb Raider for Halloween…always trying to improve for strength and agility!

With that being said, I am going to do myself a favor and outline my future plans. I will be focusing on remainder of 2013 and 2014, without releasing any confidential information. (There may be a lot of… secrets.) I hope that this will urge to do the same. Evaluate where you are and where you want to be. Highlight your strengths and weaknesses, then use those to make plans for yourself! This is an awesome way of staying honest, organized and motivated. So here we go… try to do something like this!

I want to focus on two areas… physical goals and educational goals. I have my college degree and plenty of certifications but I want to be capable of doing more and helping more people. I have a body that I am content with in many ways but I get bored if I don’t push myself. Those are my two categories and I will break those down. (I am very happy with my “family” and I have no desire to change it aside from the addition of another four-legged friend a few months into 2014.)

But ummm look how cute I am

But ummm look how cute I am

Physically, I want to push my body despite a significant labral tear in my left shoulder. I want to actually try counting macronutrients and prepping meals, even if it is only for a few weeks or months. I want to increase strength in my legs and back. I want to hold my human flags for longer and perform muscle ups without using any momentum. I want to exercise my core more and start to improve my cardiovascular system by swimming and biking more. I want to return to the rock gym and really improve my grip strength and relative strength. I also want to increase the size of my upper and lower arms, and my chest. Last but not least, I want to maintain stability and prevent injuries (further injuries) in my shoulders. I’ll experiment with different exercise splits and regiments to achieve these goals. I want to also become a more active ISAFIT coach for iSatori and help Hungry & Fit grow so that it reaches more people.

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For educational goals, I want to continue my education in scuba diving, swim instruction, and personal training. I hope to become a Level II ASCA Coach. I aim to become a Swim Schools International Teacher Trainer as soon as possible. I want to start diving more and eventually, maybe even in 2014, become a Scuba Schools International Dive Instructor. (I need more specialties and to… dive MORE!) I also am interested in becoming a CPR/First Aid/AED instructor! I love teaching. I know they say those who cannot do, teach. I disagree. And that’s the end of that. Those who can do and want others to do well also… teach. Finally I want to expand on my personal training skills and become a USA Weightlifting Coach, at the very least. I know it is a lot on my plate for 2013/2014 but if I focus and allocate my time and money properly, it is possible. I also want to get my motorcycle license; my permit is covered in dust. That might happen as early as next month.

Learning from a master triathlete swimmer!

Learning from a master triathlete swimmer!

In terms of work, I want to make the Swim School of Boulder the cornerstone of the greatest aquatic training center ever! I also want to help the Longmont YMCA grow into an even more necessary part of the community. Obviously, Hungry & Fit is a given. I want to create a Hungry & Fit team that can spread amazing knowledge and motivation to EVERYONE.

Like I said earlier, I will avoid major details and will not even think twice about what I forgot. I could just be content with what I do, but that’s not like me. Life is relatively short and everyone has their own path they want to follow but mine involves learning and spreading that knowledge… always. I will keep you updated on my goals and how I am doing in achieving them but I hope you do too! List some of your goals in the comment section. Let us know areas that you are good at but still want to improve. I respect that. No egos around here. Much love and stay hungry and fit!

Supplements/protein for us to get ready for beast mode

Supplements/protein for us to get ready for beast mode

Packing on the weight

Packing on the weight

Using Olympians as motivation for my own swimming

Using Olympians as motivation for my own swimming


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