The Weekly Word
Nov. 15th edition
News & Notes
Today I was able to breath a sigh of relief! About three hours ago (I am writing this on Saturday) our football season came to an end. Don't get me wrong, I enjoyed my return to coaching but this season was one that will never be forgotten. Every day I would look at my phone thinking that our season may get cancelled, our team or the opponent would be shutdown, or any other craziness that could have ensued over the course of the season. Other than one hiccup early in the year we were able to play seven games which, if you would have asked me this summer if I anticipated that I would have said no way!
These past few games we really started coming together as a team. We ended the year strong and I couldn't be more prouder of how we finished the year. It was a new coaching staff so not only did the kids have to learn a whole new playbook but it took us coaches a few weeks to gel. We didn't win a championship but we came damn close. In our final game we were able to beat a school from the big, bad East Penn Conference. (We play in the Colonial League which comprises of most of the small schools in the area. Sometimes these games have the David v. Goliath feel to them). All in all, I am happy to return to the sidelines and look forward to whatever the future might bring with this program!
Fitness Tip of the Week...
Every once in awhile, you need to crank it up a notch!
Starting this week, I am beginning a new challenge. This 8 week training program came straight from the book Fat Loss Happens of Mondays written by Dan John and Josh Hillis. This book recommends that once or twice a year, you should partake in a challenging program. You should push yourself to a new level and work towards accomplishing a goal.
Some of you may be asking, "what does Monday have to do with fat loss?" In their opinion, the answer to that question is everything! On Monday you create your meal plan for the week. You write out your entire plan, you go to the store and you buy what you need. You don't workout on Monday. Your workout is food planning and prepping. From there, the foundation for a week of healthy eating is set. Now for the workouts, they are a blend of strength and conditioning. Some days call for heavy weights, other days include kettlebell circuits, and on others the only directions you get are "Complete As Many Rounds As Possible". On those days you are required to go all and bring forth your best effort. These sessions take place three days per week with a day of rest in between each. If anyone is interested in following along with me, come by the gym or take a look at my social media as I will be outlining the workouts there!
What I've Been Thinking About...
This is a classic chicken or the egg scenario: Does inactivity cause depression or does depression cause inactivity? After listening to Spark by John Ratey, I think I know which way I am leaning...
As we are approaching a time here in the northeast that has colder temperatures and less daylight, it is crucial for us to keep our bodies moving. Seasonal depression is real. Vitamin D deficiency is real. Carrying more weight in the winter time is real. These are things that we need to understand and by doing so, we can create a plan to combat them. There is enough going on the world right now that could put us in funk but it is important for us to take control of our life on a personal level and make the best decisions possible each and every day. There will be slip-ups of course but we cannot let one bad day sabotage the next. This might mean putting down the phone, tablet, or television remote and taking a good look in the mirror and deciding which way you want your life to go.
What I've Been Watching...
Leah Remini's show Scientology and the Aftermath Season 3
We have reached a point in our lives as parents where our daughter goes to sleep at a fairly reasonable time and stays asleep for a reasonable period of time. This allows us to finally catch up on some shows or movies and relax a little bit in the evenings. Last week we stumbled upon this show and couldn't believe what we were seeing. I was aware of a few things (the tax exempt status, their litigious ways when people slander, and their real estate holdings) but what caught me off guard were a few things that nobody seems to bat an eye at. Things like children not being educated past an elementary school level, the leaders wife who is missing and hasn't been seen publicly since 2006, and their infiltration of the Nation of Islam to name a few. We are only a few episodes in so I imagine there will be more nonsense that this "church" will be exposed for doing. We live in an odd world!
Quote of the Week
"Justice is the first virtue of social institutions, as truth is of systems of thought" -- John Rawls
I hope you all have an awesome week!
Chris Fluck
Today I was able to breath a sigh of relief! About three hours ago (I am writing this on Saturday) our football season came to an end. Don't get me wrong, I enjoyed my return to coaching but this season was one that will never be forgotten. Every day I would look at my phone thinking that our season may get cancelled, our team or the opponent would be shutdown, or any other craziness that could have ensued over the course of the season. Other than one hiccup early in the year we were able to play seven games which, if you would have asked me this summer if I anticipated that I would have said no way!
These past few games we really started coming together as a team. We ended the year strong and I couldn't be more prouder of how we finished the year. It was a new coaching staff so not only did the kids have to learn a whole new playbook but it took us coaches a few weeks to gel. We didn't win a championship but we came damn close. In our final game we were able to beat a school from the big, bad East Penn Conference. (We play in the Colonial League which comprises of most of the small schools in the area. Sometimes these games have the David v. Goliath feel to them). All in all, I am happy to return to the sidelines and look forward to whatever the future might bring with this program!
Fitness Tip of the Week...
Every once in awhile, you need to crank it up a notch!
Starting this week, I am beginning a new challenge. This 8 week training program came straight from the book Fat Loss Happens of Mondays written by Dan John and Josh Hillis. This book recommends that once or twice a year, you should partake in a challenging program. You should push yourself to a new level and work towards accomplishing a goal.
Some of you may be asking, "what does Monday have to do with fat loss?" In their opinion, the answer to that question is everything! On Monday you create your meal plan for the week. You write out your entire plan, you go to the store and you buy what you need. You don't workout on Monday. Your workout is food planning and prepping. From there, the foundation for a week of healthy eating is set. Now for the workouts, they are a blend of strength and conditioning. Some days call for heavy weights, other days include kettlebell circuits, and on others the only directions you get are "Complete As Many Rounds As Possible". On those days you are required to go all and bring forth your best effort. These sessions take place three days per week with a day of rest in between each. If anyone is interested in following along with me, come by the gym or take a look at my social media as I will be outlining the workouts there!
What I've Been Thinking About...
This is a classic chicken or the egg scenario: Does inactivity cause depression or does depression cause inactivity? After listening to Spark by John Ratey, I think I know which way I am leaning...
As we are approaching a time here in the northeast that has colder temperatures and less daylight, it is crucial for us to keep our bodies moving. Seasonal depression is real. Vitamin D deficiency is real. Carrying more weight in the winter time is real. These are things that we need to understand and by doing so, we can create a plan to combat them. There is enough going on the world right now that could put us in funk but it is important for us to take control of our life on a personal level and make the best decisions possible each and every day. There will be slip-ups of course but we cannot let one bad day sabotage the next. This might mean putting down the phone, tablet, or television remote and taking a good look in the mirror and deciding which way you want your life to go.
What I've Been Watching...
Leah Remini's show Scientology and the Aftermath Season 3
We have reached a point in our lives as parents where our daughter goes to sleep at a fairly reasonable time and stays asleep for a reasonable period of time. This allows us to finally catch up on some shows or movies and relax a little bit in the evenings. Last week we stumbled upon this show and couldn't believe what we were seeing. I was aware of a few things (the tax exempt status, their litigious ways when people slander, and their real estate holdings) but what caught me off guard were a few things that nobody seems to bat an eye at. Things like children not being educated past an elementary school level, the leaders wife who is missing and hasn't been seen publicly since 2006, and their infiltration of the Nation of Islam to name a few. We are only a few episodes in so I imagine there will be more nonsense that this "church" will be exposed for doing. We live in an odd world!
Quote of the Week
"Justice is the first virtue of social institutions, as truth is of systems of thought" -- John Rawls
I hope you all have an awesome week!
Chris Fluck
An Introduction to Chris Fluck
Chris Fluck has spent his entire life in the world of athletics and strength training. Upon graduating college, Chris embarked on a coaching journey that continues to this very day!
For over a decade he patrolled the sidelines as a high school football coach, strength & conditioning coach, and wrestling coach. The experience he had coaching athletics played an integral role in his approach to training and coaching. He began to take a look at the bigger picture and realize that for most of these kids, college athletics was not in there future. What are these kids going to do to take care of themselves both physically and mentally when athletics were removed from the equation? Answering this question has become his life's work.
During his time coaching athletics, he owned and operated a training center working with a wide range of members. Anything from Division I athletes to senior citizens, Chris has had the opportunity to work with them all!
For him, the goal has always been quite simple: To create a positive training environment that will last a lifetime!
Chris currently resides on a beautiful horse farm in Williams Township, Pennsylvania with his girlfriend and daughter.
Chris Fluck has spent his entire life in the world of athletics and strength training. Upon graduating college, Chris embarked on a coaching journey that continues to this very day!
For over a decade he patrolled the sidelines as a high school football coach, strength & conditioning coach, and wrestling coach. The experience he had coaching athletics played an integral role in his approach to training and coaching. He began to take a look at the bigger picture and realize that for most of these kids, college athletics was not in there future. What are these kids going to do to take care of themselves both physically and mentally when athletics were removed from the equation? Answering this question has become his life's work.
During his time coaching athletics, he owned and operated a training center working with a wide range of members. Anything from Division I athletes to senior citizens, Chris has had the opportunity to work with them all!
For him, the goal has always been quite simple: To create a positive training environment that will last a lifetime!
Chris currently resides on a beautiful horse farm in Williams Township, Pennsylvania with his girlfriend and daughter.