Tag Archives: wellness

January 5, 2013 · 10:08 AM

OUT

We all sometimes need a healthy dose of “OUT”. To whatever you do, to whatever you are good at, add some “OUT” to it. Supercharge it, push it, take the leap off the high dive.

OUT work
OUT prepare
OUT plan
OUT perform
OUT hustle
OUT play
OUT coach
OUT run
OUT lift
OUT compete
OUT love
OUT study
OUT design
OUT write
OUT lead
OUT love
OUT participate
OUT read
OUT discover
OUT learn
OUT laugh
OUT recover
OUT forgive
OUT carry
OUT follow

WAY-OUT-RIGHT-SIGN-NOTICE-5212OUT-SIGN-NOTICE-PLAQUE-5193

GENERAL004

Now, go OUT and do whatever you do with joy, passion, and intensity.

Never give up.
Get better every day.
Hard work is the magic.
Be OUTstanding!

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October 5, 2011 · 6:16 PM

Football is NOT Life, A Reprise

I originally wrote this post last year for me, to help me get over myself being down in the dumps over another year not coaching football. I wrote is as a therapeutic reminder that, even though I miss coaching dearly, this great game of football is not, and should never be, the MOST IMPORTANT thing in life.

I am re-posting the blog piece, Football is NOT Life, for you.  You know, you folks out there who have let things slip out of focus in the Fall of 2011. The ones who are half crazed with the emotion and the frustration and the disappointment associated with sports, especially when things are heading south in a hurry.

Everybody wants to win, it is written in the marrow of our bones. However, not everybody can win and we need to remind ourselves there are worse things in life than losing a game of football, no matter how much it hurts.

Respect the kids and respect the coaches. Respect the work and effort everyone invests, no matter how disappointing the outcome is. Please read this post and think about it. If it helps, then pass it on to the next person before we adults take all the fun out of this great game.

Football is NOT Life! (originally posted on September 21, 2010)

I know this may sound highly irrational and maybe even a bit hypocritical coming from me, but contrary to what the t-shirts say, FOOTBALL IS NOT LIFE!.

Football is the greatest damn game ever invented, but it is not life.  Football is intensity, competitiveness, sportsmanship and violence, but it is not life.  Football requires immense strategy and teamwork, but it is not life.  Football provides education, drama, entertainment, and a solidarity which binds communities, campuses and fan bases throughout the nation, but it is not life.  Football is universal, it is played by presidents and paupers, genius and idiot, big and small, aggressive and passive, rich and poor, but it is not life.  Football should not be all consuming.  Football should not be the top priority.  I know this for a fact, I have tripped and fallen down that hole before (see my story).

Football can be like a package of Oreos, both need to be consumed in moderation.  You’ve been there, you open the package of Oreos and leave it out on the counter.  Sooner, rather than later, the whole package is gone and you don’t feel so good.  But if you open that package and only take a couple of Oreos and place the package in the cupboard for a later date, they not only taste spectacular, but last and satisfy for days upon days.  Football is not life.  It should be taken in moderation and/or with a tall glass of milk, (1% or skim preferably).

Football has it’s proper place, it has it’s proper perspective. Football is not the primary reason for the existence of high schools, colleges and universities.

Yes, football is important.  It is important to compete.  It is important to work hard to be the best coach or player you can be.  It is important to compete with purpose, pride and passion.  But I think Coach Paul Lane said it best with his prioritization of the sport, “Faith, Family, Football, in that order”.

Football is important to me.  But football is not life.  Let’s work to keep football in it’s proper perspective and place. I would hate for you to get a football belly-ache.

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October 6, 2010 · 8:48 PM

Do It. Did It. Done It!

Rest Day Read (SR-51)

Do It. Did It. Done It!

“Johnny did P90X”

“Mary did RKC”

“Andrew did CrossFit”

“Elizabeth did Maximum Effort Black Box (MEBB)”

“Frank did Bigger, Stronger, Faster(BSF).”

I was sitting in the doctor’s office with one of the offspring today.  It was quite the extensive visit, so I had the chance to read a couple Men’s Health magazines from their selection of reading materials.  It had been several years since I have even opened a MH issue.  I subscribed for a year to their spinoff Men’s Fitness a while back, but that was about it.  I was amazed how many “workout” systems they present in ONE issue of their magazine.  It sent my mind reeling.  Do you realize how many “workout” systems there are out there?  I imagine it is somewhere into the thousands.  And in the rise of internet based information, that number probably is more into the tens of thousands.  With the incredible number of choices and information floating around out in the world, how are we supposed to know what we are supposed to be doing for fitness?  Which choice is the correct answer?

Do, Did, Done.

Set a goal and get to the “do”.

Make a plan and make it a “did”.

Then get after the goal and get it “done”.

There are many ways to exercise, find one you like and get moving.  Walk, run, air squats, weightlifting, dancing, sports, etc.  Like TV?  Well do something during commercial breaks.  Just hop off your keister and get busy.

Do, Did, Done.

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September 30, 2010 · 6:19 PM

The Arena of Compete: Tickets, Please.

The Arena of Compete: Tickets, Please.

a Coach Hays Rant

“May I see your ticket, please?”

“What ticket is that, fine sir?”

“Your ticket to the Arena of Compete, of course.”

Now that’s the ticket I am talking about!  The ticket to the Arena of Compete.  The ticket to the big show, the big stage, the place where you get to shine.

By this point of the season, everyone, regardless of sport, has probably played a few games.  You probably know whether you possess a ticket or not.  You also probably have a pretty good idea who is holding the tickets on your team or your opponent’s team.  You probably know who belongs in the Arena of Compete and who does not.

Wins alone are not the ultimate indicator of possessing a ticket.  Even a broken clock is right twice a day.  S0,  maybe a win can be squeezed out here or there, regardless of ability.  What really matters is the ability to compete when times get tough.  The ability to compete when it is all on the line.  The ability to compete when the opponent or situation becomes daunting and overwhelming.

How much to buy a ticket, you ask?  Sorry, you can’t buy one.  Cash is not good at the Arena of Compete.  You can’t buy your way in with money, association or appointment.  There are no gift memberships.  Nothing is given freely, all must be earned!  Earned by blood, sweat and tears. Earned through hours of toil and labor.  Forged through continual preparation and through the Fail Cycle (pushing, failing and conquering…pushing, failing and conquering…)

No ticket? No problem.  You can still enter through the back door, even without a ticket.  Intertwined into the Arena of Compete is the Field of Fraud.  Sure enough, don’t do the work, just show up at the Field of Fraud.  Wear the right uniform, say the right things, look the part and you can get in there.  But, realize,  that you and your weaknesses will be exposed in front of God and everyone.  There is no place to hide on the Field of Fraud.  It will be obvious you did not earn a ticket.  You will lack the confidence and the swagger of those who did.  You will be a fraud and everyone will know it.

The Arena of Compete can be a brutal, unforgiving place for the unprepared or it can be a place of honor and glory.  the choice is yours.  Do the work.  Earn your way.   Earn your very own ticket into the Arena of Compete.

Hard Work is the Currency.

Hard Work is the Magic.

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September 27, 2010 · 11:25 AM

Aesop’s Fables: Four to Live By

Rest Day Read (SR-49)

Aesop’s Fables: Four to Live By

(with Coach Hays translations)

The Hare and the Tortoise

The Hare was once boasting of his speed before the other animals. “I have never yet been beaten.” said he, “when I put forth my full speed.  I challenge any one here to race with me.”

The Tortoise said quietly, “I accept you challenge.”

“That is a good joke.” said the Hare. “I could dance around you all the way.”

“Keep your boasting till you’ve been beaten.” answered the Tortoise. “Shall we race?”

So the course was fixed and a start was made. The Hare darted almost out of sight at once, but soon stopped and, to show his contempt for the Tortoise, lay down to have a nap.  The Tortoise plodded on and plodded on, and when the Hare awoke from his nap, he saw the Tortoise just near the winning-post and could not run up in time to save the race.  Then said the Tortoise:

“Plodding wins the race.”

Show up & work hard every day.

Everyone gets better every day.

Do your job every day.

Every man, every play.

The Fox and the Grapes

One hot summer’s day a Fox was strolling through an orchard till he came to a bunch of Grapes just ripening on a vine which had been trained over a lofty branch. “Just the thing to quench my thirst.” quoth he.  Drawing back a few paces, he took a run and a jump, and just missed the bunch.  Turning round again with a One, Two, Three, he jumped up, but with no greater success.  Again and again he tried after the tempting morsel, but at last had to give it up, and walked away with his nose in the air, saying: “I am sure they are sour.”

It is easy to despise what you cannot get.

Shoot FOR the moon, not AT the moon.

Learn from failure, don’t accept failure.

Improve from failure, don’t spread blame for failure.

The Dog and the Shadow

It happened that a Dog had got a piece of meat and was carrying it home in his mouth to eat it in peace.  Now on his way home he had to cross a plank lying across a running brook.  As he crossed, he looked down and saw his own shadow reflected in the water beneath.  Thinking it was another dog with another piece of meat, he made up his mind to have that also.  So he made a snap at the shadow in the water, but as he opened his mouth the piece of meat fell out, dropped into the water and was never seen more.

Beware lest you lose the substance by grasping at the shadow.

Appreciate what you have and what you are.

Take what you are blessed with and make it better.

Protect what is yours.

The Lion and the Mouse

Once when a Lion was asleep a little Mouse began running up and down upon him: this soon wakened the Lion, who placed his huge paw upon him, and opened his jaws to swallow him.  “Pardon, O King.” cried the little Mouse: “forgive me this time, I shall never forget it: who knows but what I may be able to do you a turn some of these days?”  The Lion was so tickled at the idea of the Mouse being able to help him, that he lifted up his paw and let him go.  Some time after, the Lion was caught in a trap, and the hunters who desired to carry him alive to the King, tied him to a tree while they went in search of a wagon to carry him on.  Just then the little Mouse happened to pass by, and seeing the sad plight in which the Lion was, went up to him and soon gnawed away the ropes that bound the King of Beasts. “Was I not right?” said the little Mouse.

Little friends may prove great friends.

Everyone has something to offer.

Everyone is important.

Everyone contributes.

Be the best YOU that you can be.

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September 21, 2010 · 2:51 PM

Football is NOT Life.

Football is NOT Life! a Coach Hays rant

I know this may sound highly irrational and maybe even a bit hypocritical coming from me, but contrary to what the t-shirts say, FOOTBALL IS NOT LIFE!.

Football is the greatest damn game ever invented, but it is not life.  Football is intensity, competitiveness, sportsmanship and violence, but it is not life.  Football requires immense strategy and teamwork, but it is not life.  Football provides education, drama, entertainment, and a solidarity which binds communities, campuses and fan bases throughout the nation, but it is not life.  Football is universal, it is played by presidents and paupers, genius and idiot, big and small, aggressive and passive, rich and poor, but it is not life.  Football should not be all consuming.  Football should not be the top priority.  I know this for a fact, I have tripped and fallen down that hole before (see my story).

Football can be like a package of Oreos, both need to be consumed in moderation.  You’ve been there, you open the package of Oreos and leave it out on the counter.  Sooner, rather than later, the whole package is gone and you don’t feel so good.  But if you open that package and only take a couple of Oreos and place the package in the cupboard for a later date, they not only taste spectacular, but last and satisfy for days upon days.  Football is not life.  It should be taken in moderation and/or with a tall glass of milk, (1% or skim preferably).

Football has it’s proper place, it has it’s proper perspective. Football is not the primary reason for the existence of high schools, colleges and universities.

Yes, football is important.  It is important to compete.  It is important to work hard to be the best coach or player you can be.  It is important to compete with purpose, pride and passion.  But I think Coach Paul Lane said it best with his prioritization of the sport, “Faith, Family, Football, in that order”.

Football is important to me.  But football is not life.  Let’s work to keep football in it’s proper perspective and place. I would hate for you to get a football belly-ache.

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August 24, 2010 · 7:57 PM

A Coach Hays Rant: Compartment Syndrome, Supplements, Etc.

Rest Day Read(SR-43)
Mystery Illness Strikes 12 High School Football Players
by Dean Shabner, ABC News
Compartment Syndrome, Rhabdomyolysis, Affect McMinnville Players
by Amy Judd
Compartment Syndrome Hits High School Football Team
by Dr. Michael Smith, MD @ WebMD
Creatine a Culprit in Oregon Compartment Syndrome Cases?
by Kim Carollo, ABC News Medical Unit

When I first heard and read of this “outbreak” of Compartment Syndrome/Rhabdomyolysis in Oregon, I can honestly say the warning bells started going off in my head. Why did this happen? What can we do to prevent this from happening in the future? How much is too much for high school athletes?
I tried to find articles to present all sides of the story. I don’t know if you can blame creatine supplements.  I don’t know if you can blame the adults for pushing the kids too far, too early in too much heat. I do know that wherever the blame lies, the behavioral factors must be prevented in the future.
I am a firm believer in The Performance Triangle (Hydration, Nutrition and Rest) for high school athletes in training. In fact, I published an article on The Performance Triangle several years ago in a football magazine called Gridiron Strategies. The article covered what I preached to the kids I coached and trained over the nine years I was allowed to work with athletes. I am not a believer in supplements, except in very, very rare situations. Whenever a kid asks me about creatine or other supplements, I first ask them to tell me what exactly the supplement does. They rarely know (Creatine phosphate, for example, helps restore muscle energy stores after extremely long intense work). They just heard by word of mouth that Product X really works and usually are doubling or tripling the recommended dose! I would explain how the supplement works then have the athlete log in a notebook their food, fluid and sleep habits over a week period. After looking at the weekly log, we can find a hydration/nutrition/rest solution to help them out 99.99% of the time. I only advised one kid in nine years to try creatine phosphate. He worked his butt off daily, ate well, drank well and slept 8+ a night and was able to benefit from the supplement taken at recommended dosage.
I believe HARD WORK IS THE MAGIC. I believe kids develop a body confidence and positive self-image through their hard work. I believe kids develop a trust and belief in themselves through their hard work that cannot be equaled. I think supplements rob this from athletes. The confidence is developed in the supplement, not in themselves. There is no magic pill, there is no easy way, HARD WORK IS THE MAGIC.

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June 29, 2010 · 6:44 AM

Dr. Lon Kilgore’s Genetic Potential

Rest Day Read (SR-34)
Genetic Potential by Dr. Lon Kilgore
“Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)”
“What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete’s complete set of performance-related genes and produces a comprehensive fitness adaptation.”
Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore’s words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn’t hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later…

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June 14, 2010 · 8:10 PM

Blame it on Mr. Rogers?

Rest Day Read (SR-31)
Blame It on Mr. Rogers: Why Young Adults Feel So Entitled
by Jeffrey Zaslow, The Wall Street Journal
“Fred Rogers, the late TV icon, told several generations of children that they were “special” just for being whoever they were. He meant well, and he was a sterling role model in many ways. But what often got lost in his self-esteem-building patter was the idea that being special comes form working hard and having high expectations for yourself….”
…The world owes you nothing. You have to work and compete. If you want to be special, you’ll have to prove it.”
I don’t know if you have to blame it ALL on Mr. Rogers, maybe just a little bit. But you have to blame this entitlement attitude on the ” ‘special’ just for being whoever they were” approach our society seems to have adopted. If you work with youngsters, especially young athletes, you have seen an explosion in the prevalence of this attitude. It is a struggle and a fight to convince kids they will reap greater enjoyment, confidence and self-esteem by working hard toward obtaining the goals they set for themselves. Mom and Dad cannot do the work for you. They can complain and moan and groan on your behalf to make things easier for you, but it doesn’t do you a dang bit of good in the long run. There is no way around it, hard work is the magic.

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April 1, 2010 · 1:21 PM

Happy Fitness New Year!

Fitness New Year
Back on January 1, 2010, I designated April Fool’s Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn’t a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas “breeze”. I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first “real” bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can…

Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)

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