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Moving Freely, South Milwaukee, WI (2026)

07/24/2024

Late post about Spring Track & Field Season!

These ladies did an amazing job this season, and I had a great time coaching & watching them compete!

As a team we improved on our in season results from last season, and considering our team is still on the smaller side that's pretty great for them!

A lot of our team is early in their track careers at our highschool, so it was exciting to watch them grow and find their way with different events as they learned and improved throughout the season.

Shout-out to my fellow Coaching Staff, they brought great vibes and kept things real. The dynamic between our coaches and athletes this season made meets and practices a blast, as we challenged each other in a way that was fun and brought out our A game.

I'm excited to see what we can do moving forward!

I mainly coach the 3 jumps (long\high\triple)
Thanks to & .oneill for the photos 🤗

04/04/2021

Season of Rebirth
Who We Were, Who We Are, and Who We Will Be won't necessarily be the same people.
Learn, Live, Grow

03/31/2021

Static Passive Stretching Continued
It's not the only form of flexibility training, but it is a very underrated tool.

It's simple, uncomfortable, and requires being still (seems some people like things that are catchy, avoid discomfort and don't like being patient)

It's simple enough you can learn to do it on your own, and being able to do it on your own is a good thing.
Autonomy for static passive stretching can allow you to really get in tune with your body and look inward to connect with yourself.

There's a lot of good stuff one can gain here, like dealing with that discomfort and learning to be still, relieving tension and increasing soft tissue extensibility, improving circulation, and it may even help some with managing inflammation or pain.

Don't knock it till you've done the work, it may not be everyone's favorite but that doesn't mean it doesn't have benefits.

Side note: cuz there is something I've learned can be complicated about static stretching… It's the Coaching piece, a coaches challenge is that the only one experiencing anything from the stretch is the person doing it, so a coach has to know their stuff and be able to put themselves in your shoes somehow and really be able to listen well. Another challenge is a stretch may look different from one person to the next, so just hitting the right pose may not be enough.
So if you're looking to find a good coach make sure to ask plenty of ?s and communicate well.

03/31/2021

What's wrong w/ static passive stretching?
People don't like it or don't understand it?

People not liking it is typically just an opinion or misunderstanding.
Ex. rumors & concerns about static passive stretching possibly decreasing performance, stealing gains, or leaving one susceptible to injury...
That is simply not the case if you know how to implement & incorporate it appropriately, so please do not accept any of these types of statements as fact…

Your joints and limbs need the proper range of motion to perform whatever tasks you need to accomplish, and improving flexibility can make that easier.
Static passive stretching is really quite a good tool to have and use in many cases, and one could make a strong argument that it can improve performance long term, and set you up for future gains.
Adaptations gained from static passive stretching can also result in more benefits than just improving range of motion.
So I think it could even be rather underrated, and all it takes to work is doing enough of it.

If you're struggling to get results in something you need better flexibility for, odds are you would benefit from a coach who thoroughly understands all aspects of it and can guide you in the process (kinda like anything else).

Static Passive Stretching is not the only way to train/improve Flexibility but it seems to be the most misunderstood or disliked.

03/31/2021

Static Passive Stretching
Not the only form of flexibility training, but it is a very underrated tool.

It's simple, uncomfortable, and requires being still (seems some people like things that are catchy, avoid discomfort and don't like being patient)

It's simple enough you can learn to do it on your own, and being able to do it on your own is a good thing.
Autonomy for static passive stretching can allow you to really get in tune with your body and look inward to connect with yourself.

There's a lot of good stuff one can gain here, like dealing with that discomfort and learning to be still, relieving tension and increasing soft tissue extensibility, improving circulation, and it may even help some with managing inflammation or pain.

Don't knock it till you've done the work, it may not be everyone's favorite but that doesn't mean it doesn't have benefits.

Side note: cuz there is something I've learned can be complicated about static stretching… It's the Coaching piece, a coaches challenge is that the only one experiencing anything from the stretch is the person doing it, so a coach has to know their stuff and be able to put themselves in your shoes somehow and really be able to listen well. Another challenge is a stretch may look different from one person to the next, so just hitting the right pose may not be enough.
So if you're looking to find a good coach make sure to ask plenty of ?s and communicate well.

02/16/2021

Slow Progress
Most things don’t happen overnight.
But you already know that as much as you know hard work and consistency will get you the progress you seak.
Although I have been diligently working on it, I haven’t been checking my progress for flexibility as frequently lately.
With anything if you check it every day it will be hard to see the progress if any, as it takes time to adapt and we have good/bad days. Which can get a bit discouraging.
Within that, constant testing can be stressful along with struggling to see any new developments.
I find looking back along longer timelines for progress can help keep things in perspective if you need to be re-encouraged.

Anyways, here are current snapshots of my splits journey paired with one’s from when i first started.
Still practicing patience.

02/06/2021

Understand, it is Important to Take Care of Your Body to Perform Your Best
I was taught this quite a bit growing up as an athlete, by many coaches, and stretching was a big part of that.
I came to understand being more flexible made it easier to move and get into positions for my sports and activities.
I have used all the different forms of stretching as taught to me by many coaches and teachers.

An example though is a coach in HS that showed our soccer team the Pigeon Stretch and suggested we do, most of us really had a hard time doing this but our coach could just fold right down. After that we started putting it in the routine more.
He was and experienced good player and was playing at the levels after HS and College and would often play with us in training, so we soaked up up much of his knowledge and advice.
He did things like implementing additional dynamic stretching into skills work for warm ups (so efficient, we really liked it as it allowed us more touches and time for more play specific work).
Sometimes Days Before big games we focused on recovery and would do light aerobic, skills, tactics, partner stretching. We found this really effective, we felt amazingly refreshed and limber after these sessions and were able to push extremely hard in the following games.
Needles to that taking care our bodies and feeling that ease of movement was important for performing well, and I think well implemented flexibility management was a big part of that, because we would train and play very Passionately.

Additionally Static Passive Stretching is a simple and effective way anyone can start to manage their flexibility training on their own, and it can help you start building good habits.
Find a position that targets the area you want to address, push it until it's a bit uncomfortable and try to relax and get more comfortable there.
Vary the intensity by some days pushing that zone of comfort further and other days not as much.
If you are consistent, over time your body will begin to adapt and you will have access to more positions and movements.

12/18/2020

Learning To Fail
The Hardest Lesson to learn is how to deal with making mistakes.

This is clip from my first time ever doing a true 1RM test for Squats, and it sums up my mood from this morning.
I couldn’t complete the main course of today’s session the way I know I should have been able to. To still do the session I had to back off on what was prescribed quite a bit, which irked be but needed to happen to still get the work in. Though I did have some things in the workout go well afterward, it was still very frustrating.

I’m a big proponent of being consistent in training and performing to achieve what you want, so it’s hard to accept days when of falling short of what I know myself to be capable of, but we’re human and sometimes we have to dig through a struggle to learn.

Trying to take away a positive, I still got a session in and I didn’t just shut down and quite, although I will admit finding motivation to keep putting quality effort and focus in was tough, I still did it well.

10/13/2020

Thinking Nutrition

- The goals are to thrive, feel good, and be healthy.

- Nutrition is an extremely important component of health and wellness that we should all pay a bit more attention too.

- Prioritize your well being; physique/aesthetics shouldn't be the focus, but will likely be a long term product as a result.

- Follow Any Nutritional Plan/Advice you choose but here are some general notes that may be helpful on your journey.

1) Know what you're putting in your body
2) Look into things for yourself (start by what's in your food, and reading ingredient lists, you can even find where it comes from)
3) Dig deeper, what is your body actually receiving from your diet. (Think nutrient density and bioavailability)
4) Your Body is Intelligent, pay attention to it. A more simplistic diet can help you find what makes you feel the best by eliminating a lot of variables, and when slowly adding other things back in you may find the things that don't serve you well.
5) We don't all have the same needs and resources, so everyone has their own approach to nutrition and meal planning (you do what's best for you)
6) Intense relationships with food are unhealthy. Have what supports your body and the way it functions, drop the other stuff.
7) Your body is adaptable so think long term; you'll probably have to try something for more than 1 meal, 1 day, or even 1 week; think 1 month minimum (possibly longer). If it's right and you feel good it will be easier to transition to a lifestyle change.
8) Move at your own pace, creating new habits and learning new things takes time and patience.
9) Your body is resilient, falling off track a little on your journey is not the end of the world. Don't plan "cheat" days, but if you slip up don't beat yourself up about it.
10) Special situations can call for special approaches (ie. diseases, illnesses, deficiencies...), and in these cases it may be best to get guidance from a professional on specific protocols.

- I'm not an expert. But I have my own experiences and findings that I am willing to share.

Moving Freely

07/24/2024

04/04/2021

03/31/2021

03/31/2021

03/31/2021

02/16/2021

02/06/2021

12/18/2020

10/13/2020

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