Joel YounkinsPhysical Preparation Coach For some reason when people think of conditioning, they like to refer to it as "cardio" and the main focus of this cardio exercise always seems to be surrounded by its benefits/discussion to fat loss. Conditioning/aerobic training/"cardio" can be a way to burn body fat, especially if you have a lot to lose or you possess low levels of fitness. But, once you've established a baseline level of fitness, its main benefit actually isn't fat loss at all. When it comes to conditioning, your body adapts to it pretty fast (which means you can lose the progress fast too). When you adapt to it, it means you become more efficient at doing it. Which means you use less energy to do a specific amount of work. When you get efficient at it, you're body will burn less body fat. So you either have to do a lot more of it (equals more time), do it a faster pace (make it harder), or you have to switch how you perform your conditioning (example: cycling to running). So, if you're using your "cardio training" as a means for fat loss, it will be very short lived and then become not a very effective way to metabolically to burn fat. It becomes this game of more burned energy versus caloric intake, and that is a tough game to play and maintain long term unless you decide to transform into a competitive endurance athlete. Now that we got all that out of the way, lets get down to business and discuss what conditioning's main benefit to the body really is... Heart health/performance, blood flow circulation, and work capacity are the main benefits to conditioning work. These are the main purposes, to make the heart stronger to pump more blood more efficiently, increase your blood flow network in your body, and allow you to perform more work in less time. You develop higher/better levels of energy in your body! This is the true essence of conditioning. It's becoming a more efficient human being on how we produce our energy. To further the discussion of actual conditioning on a much larger global scale, person to person, goal to goal, sport to sport, we can really get into the weeds fast as many different elements make up proper conditioning. We can also break down the energy systems in your body that are responsible for creating energy at a cellular level. But I will spare you all that boring science stuff for now, but I encourage you to look into energy systems if you find this particularly interesting. So in this blog, I want to talk specifically about your aerobic system. As this is a system we can all benefit from, as a means for human survival and to improve human performance. The aerobic system is your energy system that relies on oxygen to create and produce energy. It's what is responsible for keeping you going right now while you read this and while exercising for hours on end. Everything that we do as humans, sleep, walk, talk, jog, play a sport, there's always an aerobic component to it. That's why I know, if you improve this system, it will make you perform better at whatever it is that you do! Lets talk about how we improve this thing called your aerobic system that exists inside of your body. The aerobic system actually has a couple different levels to it itself, like aerobic capacity (how much you can do), aerobic power (how strong your heart is at pumping blood), VO2 Max (the amount of oxygen you can bring into your body and use), to your anaerobic threshold (the heart rate at which you no longer use oxygen as its primary fuel source). But to keep things simple for the sake of this blog, we're going to focus on aerobic capacity, as it will serve a larger purpose for most people. Aerobic capacity is about building up efficiency in your heart to be able to pump more blood, more efficiently at a given work load. It will also be responsible for building up a blood flow network in your body so blood flows to your working muscles and back to your heart better. This in return, allows you to do more work and recovery faster when you have a higher level of aerobic capacity. If this is all sounds good, it's because it is good! The challenge to this, is planning it all accordingly. Because it does require time (see below) to get the most out of this training. So in order to do this, you have to allocate time, energy, and overall volume to fit into other fitness goals that you may have. For example, if you're a competitive powerlifter, you can't spend all of your time doing aerobic work building up work capacity. You have to spend more overall time preparing to Squat, Bench, and Deadlift even though you see benefits to having a good level of aerobic capacity. If you don't, you will not perform very well in your competitions. So you have to be able to do enough aerobic work to get benefits from it without taking away from the main goal which in this case is the sport of powerlifting. Again, we can keep going all day with this stuff, but to leave you with some good information, I'll list criteria below to take action steps to start improving your conditioning (specifically aerobic capacity and not "cardio"). Start building your aerobic capacity with these guidelines below.
When you're ready, there are 4 ways I can help you:
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Joel YounkinsPrepare For Success A lot of people have a lot of "strong" (you see what I did there) opinions when it comes to strength training. The opinions range from, one side that will say, "it's the best thing you can ever do for yourself and it's the only thing you ever need to do in order to get in shape." And you also have people who will say "that it's unhealthy and will cause long term physical harm." And what you'll find is that these opinions are strongly and heavily (I did it again) biased behind the person saying them. You'll hear people say things like, "you just need to worry about strength training and you don't need cardio." To people who say things on the flipside, "lifting weights will make you slow, stiff, and cause body pain when you're older." Both viewpoints are heavily inaccurate and dramatic to say the least, but that's what people say and sadly believe... The reality is, training means are a lot like water. Water is good for you, and so is strength training. But too much, too little, or drinking it from the wrong places can cause you serve harm... So, let's get to business on what strength training is, and how to properly apply it. Strength training is a process of causing mechanical damage/stress to the muscles and tendons on the body. It's a process that starts in the brain and spinal column, and it expresses itself into the muscle fibers to move your limbs/skeletal system on your body. There are many ways to train for strength, it's not just about pumping lots iron. You can train strength through body weight movements, suspension training, bands, machines, dumbbells, kettlebells, barbells, and even other unorthodox means. As long as you're causing mechanical stress to the muscles of that given movement pattern, then it's considered strength training. Now, when we speak of movement patterns, we're taking things to the next step. Strength training is also actually, coordination training. Remember how I said that strength starts in the brain? Well, the brain is an organ that learns and builds new skills, so we can not ignore the fact that by training strength within movement patterns, like a squat, hip hinge, push, pull, flexion, extension, rotation, and anti-rotation movement patterns, you're body is building efficiency in that movement as well. The process of training the muscles, also heavily improves coordination in your body. Because those same movement patterns that you do in the gym, are the same movement patterns you perform in life or in a sport for that matter. It builds timing coordination as a skill in those patterns, whereas most people look to strength training as a means to build visual muscles. Not all strength training is created equally, there are different levels to the game of strength. Strength also lies on a spectrum or continuum. Some strength exercises are very stressful on your CNS (brain and spinal column). While others are not very stressful on the CNS as those don't require high outputs of energy from your brain to perform them. Simple rule of thumb, the heavier the exercise is, or the more force you need to produce, the more CNS you will need to recruit the maximal amount of muscle fibers to lift the weights. Whereas the least amount of force needed will equate to less CNS muscle fiber recruitment. Let me show you some examples below as they go from most stressful to least stressful (top down) on your CNS.
This is important to know, because the more CNS you use, the longer you'll need to recover from it. It's why if you squat really heavy one day, the next couple days you wouldn't be able to do that again. Whereas if you did bicep curls or some crunches, you could probably easily do that 3 to 4 days in a row (not that I recommend that). The more you use your CNS for strength training and to develop it, the stronger you'll get. Think you train your nervous system versus your muscles. Now on the other end, think body building exercises. Higher reps 6-15 reps with strength training exercises. These tend to be less stressful on your CNS, but they are good to build muscle size do to time under tension with reps so these reps focus more on "tearing of the muscles themselves" versus needing high CNS recruitment activity. So, as you may be seeing here, people often say, "is it better to lift heavy or lighter with more reps." And the real answer is both, because they compliment each other but serve different purposes. The idea is to train them both in the right mixture for what your goals are.
At this point, you can see that strength training on the surface is quite simple. But as you peel back the layers to it, you will see you can uncover new truths and possibilities. There's obviously much more we can go into, but I think that's enough for this email, I'm sure you have things to get to. So I will leave you with some strength training rules to live by to take with you until the next email about "cardio." Strength Training Rules to live by:
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Joel YounkinsPhysical Preparation Coach In the last blog post, Why Most Training Programs Fail, I may have left you a little more confused than providing you with answers. Be patient and be in it for long haul, not all great things come at once ;) So here's the thing with stress and training. Training is just stress to the body, just like rushing to work, riding a roller coaster, going through a bad break up, or getting in a car crash. It's all just stress (sound familiar?). Your body just sees stress and it wants to protect itself from it. It doesn't know that you're riding a roller coaster, stuck in traffic, or that you're trying to bench press a new personal record. It's trying to do one thing and one thing only, at all times...And that is to survive! When it comes to physical training, you have to remove your emotions for a minute and think how your body thinks. Get on the bodies' level, and then you can get back into your mind and emotions. When you bench press, you think "I really want to lift this weight, this will be so cool, don't give up!" You're body sees it as an external threat to survival. "It thinks, there's something that's trying to break me, or even worse, kill me." So here is what happens... You lifted heavy enough weight to cause enough stress for your body to see it as a threat to its survival. You're body then adapts to that stress by making it stronger, so that the next time it sees that event again, it will be prepared for that same stress. This is how you get stronger and build some muscles. Now, say you don't bench for a long time after that, because maybe you were so pumped you hit your goal, that you said, "Okay my work is done here." And then, 6 months later you missed training so you tried to bench press again and you noticed you were significantly weaker this time. I thought my body would be prepared for this event called the bench press again?! Well, what happens is that it was prepared, but because it didn't see that stress again, of lets just say 21 days, it started to forget about that event and started focusing on other things to survive from. Therefore, your bench press performance began to decay :'( This is fundamentally how training works. You strategically stress it as a means to create a future outcome of adaption. If you don't use it, you lose it. Yes, that's a very real concept! For all fitness abilities, this is how it works. Each ability has different ways it needs stressed. This is why not just knowing training is enough, you actually need to really know the human body and how it responds to stress. Forget exercises, programs, and rep ranges, that is not training, that's just a small part of it. The key to getting great results is knowing how the body responds to stress. And then the next level is knowing how the stress of training all gets put together, how your other life stress impacts your training stress, and how to train certain fitness abilities together. It really is a lot to digest and it's also the same reason why most Bachelor Degree students feel extremely lost when they start learning about training in their internships. But, here is what I can share with you right now today, that will help you with optimizing stress and your training!
When you're ready, there are 4 ways I can help you:
Joel YounkinsPhysical Preparation Coach A lot of people start a workout routine, a training program, or join a fitness class. I love the action taking steps to get started, but what I love even more, is people getting real results, being pumped on them, and actually learning to love training! But so many that start a program, end up switching or quit altogether. Why is it that so many people fail or get frustrated at their training programs? 99.9% of people don't know the first thing about training, they see it for what the workout looks like.
Majority of people, and even what many trainers don't realize, is that these are just tools for training. It's not actually what makes up the training process to actually improve. Training is actually just imposing stress on the body to create a specific adaption that you're looking for. It's just STRESS! It's controlled stress that predicts a process that allows you to improve from it and get better. When you don't have a true understanding for stress and how it actually impacts the body, you will never truly be able to maximize your training... You will just only see fatigue and minimal short term results. And if that's all that is happening (this happens often, even elite athletes) you will never see the real results you want! The good news is however, when you go from couch potato to motivated action taker, no matter what you do, it will produce some results. That's why you hear stories of people losing 50lbs by just walking every day or on the flipside doing hard Crossfit classes. For the first 8-12 weeks, if you just do something, it will work. And then when it stops working and the "beginner gains" wear off, you'll need to start properly manipulating stress to get the right fitness adaptations that you need. This is also why in my coaching that we start people off slow. They'll get results if they go slow or fast, but by starting slow, this will set them up for success later down the road for what's to come! This is where people lose it, when they need to manipulate their training to get the specific outcomes. They do too much, too little, or they are using the wrong tools for the job they're after. And so many other reasons/variables... If you're feeling a little confused, frustrated, or feel like you were lied to, I'm sorry, I didn't write the rulebook to this stuff. I just know how to follow it! There's a lot to unpack here, but in the next blog post I will cover more about how stress works in regards to training! When you're ready, there are 4 ways I can help you:
Joel YounkinsPhysical Preparation Coach I got to thinking the other day, at JYT we have a culture built that is organic and reflective of not just myself, but have been adopted and developed by Team JYT over the years! We have all built it together, and I'm naming it, The JYT Mentality! After giving it some genuine thought, I broke it down into 5 different topics of what makes up The JYT Mentality. 1.) Prepare for success. Success doesn't just happen by chance. To find true success, you need to plan for it, work for it, and prepare for it. Winging it and hoping for the best is what people who don't find success do. 2.) Act like you've been there before. When things go to plan, carry yourself as if you expected them to happen. Showing happiness, satisfaction, and being proud of yourself is one thing, but you do not act surprised or even worse, arrogant to others. You hold yourself to a higher standard and always take the high road when things go according to plan, because that's what was supposed to happen from the start. 3.) Celebrate other's wins. You know what it's like to work hard, make sacrifices, and not to take any shortcuts. So when you see your people around you win, celebrate for them like you wish they would celebrate for you. 4.) Develop confidence through taking action. The body builds the mind and the mind builds the body. Success breeds success...The small daily wins of doing what you need to be doing, add up to big wins in the long run. These small wins along the way through taking action, reaffirms to your belief that you are on the right track! 5.) What you put in, is what you get out. It shouldn't be a shock that the more energy you put into something, the more energy you'll receive from it. The game of preparation is a formula based on this reality. You set your life up so that you can prepare for it, you work for it, you believe in it, and in the end, you get what you want. You can love the journey AND the outcome! If I had to break down the mentality and what we expect of our clients and team at JYT, this would be its core principles. A lot of people don't always have all 5 of these attributes on day one, but over time, I see them become a staple in how they live their life. Success doesn't happen over night as the saying goes...But success is a way of life! When you're ready, there are 4 ways I can help you:
Joel YounkinsPhysical Preparation Coach I find the world of marketing to be comical.
Because my coaching business is an actual business, I do spend a decent amount of time learning business so that I can stay in business...If business goes well, then I can keep doing this and keep helping people...It's a win-win situation for everyone involved! But what's funny is that, once you learn something, it's hard to unlearn it... Learning marketing/advertising stuff, realizes how much I don't use any of it. So much of it is manipulating people to spend money. Majority of products that are ever made, aren't made to help you, they're created to sell you. And it's really just a game of...
When you break it down, it's really just simple childlike mind games. And to be honest, I'm not even mad about it LOL. But, I also can't really use any of it either if I'm being honest... Because once I make a sell to start coaching you, I have to see you. I sell you the car and have to drive around in the car that I sold you on and hope you like it LOL. If I were to sell people who aren't really invested in themselves to train, then the training (the product and brand) will suffer. So I don't sell, I just put out good vibes from JYT, share what's going on, and hopefully attract the right people is what "my secret" is... But, what's funny as I hear everyone's ads, everyone has the secret to what you've been missing. And let me tell you, there must be a lot of secrets that are being kept if so many people have them. When you hear an ad that someone's has a secret ingredient in a supplement, or they have the secret meal plan that only the celebrities know, or they have a secret workout routine that models use to get in shape for a magazine cover, a red flag should be raised and turn and run away as fast as possible! This is someone who is using a tactic who wants you to buy their product, they take your money, and it's up to you to decide later if the money was well spent or not. If you learn anything from this blog, just know that there's really not all these secrets out there. There's just professionals who know their stuff and are in the trenches on a daily basis honing in on their craft working with people who are willing to make a change and do the work... Boom that's the big secret!!! Shhhh! Joel YounkinsPhysical Preparation Coach My father, Gary Younkins just retired from his family owned business at the end of 2023. He was a decorated dirt bike racer back in the 70's and a lot of people know and remember him for racing for Team Penton and being a gold medal winner in the 6 Days ISDE. But through all that and after that, my dad was a worker...A hard worker!
Him and my grandfather, Ted Younkins and along with my grandmother Laverne Younkins owned a family fireplace business called Four Seasons Fireplaces. And after 50 years my dad decided to hang up the boots and enjoy his retirement playing with his toys, going on hikes, and doing what he does best, being Papa to his 5 grandchildren! My early memories in my youth of my dad was someone who worked hard. Most days started with my sister and I heading off to school and my dad leaving for work around the same time. After school, he'd often be there to catch the end of football practice or whatever we were up to after school. He'd take us home, we'd eat dinner, and then after dinner he'd go upstairs in his loft office and do paperwork getting the next job ready. Being his son, I did work a lot for the business. I worked mostly part-time from the time I was in junior high all the way through my mid to later 20's while building my coaching business. I got learn a lot about fireplaces obviously, but also about the construction world, and what it means to work with your hands. Early on, I thought maybe I'd work for the family business and maybe take it over one day. Obviously I went on to do something else, and a lot of people asked me why didn't I stay in the family business. And I think there's two reasons, because it certainly wasn't because it was cool or didn't want to work with my dad. One, I remember my dad telling me to focus on going to college and to basically don't do what he was doing as it "wasn't the same as back in the day" kind of talk. And secondly and probably the more realistic reason: I think subconsciously I knew following in my dads footsteps would've been an extremely tall task, not just for me, but for anyone looking to fill his shoes...If you read the book The 48 Laws of Power, Law 41 states, "Avoid Stepping into a Great Man's Shoes." It basically means don't get lost in their shadow by always having to compare yourself to them, instead make your own trail and become your own person. I believe by my dad being so good at what he did his whole life, ultimately led me to find my own thing and allowed me to try and blaze my own trail. But in getting to work with my dad and learning from him, I did get to capture a lot of awesome lessons as any son would from a guy like my dad. So I feel it's only right to share some of these things with the world. It's not just my duty to learn from these lessons passed down, but to share them with you so that maybe they will have a positive impact on you as well in some capacity. Lesson 1: Every Day is the Super Bowl One thing about working for my dad, you had to bring your A-Game every day you showed up for work. It didn't matter how you felt or what you had going on in your life, when you showed up to work, you were expected to do a job. Now that way sound a little insensitive to some, but you were either all in for the day or go home. The job wasn't about you, it was about business, it was about the person who hired you for the job, it was about the people who were going to move in the house and enjoy their fireplace. Lesson 2: Chase the Work, and the Money will Follow A lot of the way business is taught and thought of is that you make money decisions first, and then make the work fit into that. I'm not sure, maybe that's why a lot of businesses fail? But my dad and Four Seasons made a great living working their asses off, doing great work, building a great reputation for a long time. All the way to the point people started getting upset when they found out my dad was retiring and they needed him. My dad told me early on when I created my business, to just focus on hustling and getting work and doing good work, if you do that, the money will come. Lesson 3: Don't Live in the Past I remember when I was playing football in high school, my dad told me that a lot of people will say high school is the best years of your life. But for him, he felt like life in that moment was the best part of his life. Meaning, life keeps getting better if you let it. Like I stated earlier, my dad was a big time dirt bike racer and he could have easily hung his hat on that reality and sat around and talked about the good ol' days. And sure, he likes to reflect and talk about the past here and there, but he doesn't live in the past by any means. My dad has always been focused on the present and planning for the future. He's probably at home right now in his office planning out his next hiking trip he's going to take. And he was the same way with work. When we were on a job, the only job that mattered was the one we were currently on. Once that one ended, the focus became about the next one. Things that happened in the past were cool and fun to talk about, but that's over. The world keeps spinning and it's not spinning time backwards by any means. Today is happening and tomorrow is coming, what does that look like for you? There were many other lessons I could share, like be sure to step back and look at your work once you're finished, the story of the worm learning its lesson from being shocked, and never live west of where you go to work but I leave you with these 3 lessons that my dad shared that he probably either didn't realize he was sharing or that I wasn't even listening haha! But all in all, congrats dad! You did it, you didn't just put fireplaces in and put stone up around it, you served people and made their home a better place to live! You earned everything you got, you made an honest living, and I hope one day when the show is over for me, I can say the same thing! Joel YounkinsPhysical Preparation Coach Motocross Racers like have a sense of completing a Monday-Friday checklist to feel confident on race day.
Usually they word it as “I like to know I did enough during the week so that I know I’m ready to race on the weekend.” At first this seems like reasonable logic and I always applaud the willingness to give effort and to put in the work. But training/preparation is way more comprehensive than completing a checklist. If your checklist doesn’t make sense, it's too much volume/intensity, or you don’t recover from it during the week, you can easily impact your race day performance in a negatively way. Day to day, your body fluctuates its levels of “how ready are you to go” based on overall stress loads from the previous day(s) of training, recovery, and general life events. The goal is to land on race day feeling at least 90% or more ready to go. Why 90%? Well like in school, 90% is an A. So we want you to bring your A-Game to the race! And it unrealistic to expect to be your true 100% for the course of a full season of racing, but 90% or better will be good enough to put forth your best effort that day. There have been countless times where I had to tell my racers to take one or more days off or even limit their normal weekly workload. At first they think I’m crazy because of the “checklist mindset” thought process. But once they go out and race and actually feel rested and energized on race day, they change their tune real quick! Working hard, checking off checklists, and out working your competition is cool and all! But what’s really cool is planning it all appropriately so that you show up on race day with your A-Game! So what are a couple things that will give the best chance to show up with your A-Game on race day? 1.) Give yourself at least a 48 hour window to recover for your race. This doesn’t mean you do nothing, but all hard training should be completed for the week within 48 hours of competing. 2.) Make sure you’re recovered from your previous race before training hard again. If you do ignore this advice, you will string your stress from the last race into your next race. 3.) Prioritize your sleep, hydration, nutrition, and supplementation on a daily basis. This will allow you to not a dig yourself into a deep recovery hole during the week that you’ll need to climb out of right before the race. Joel YounkinsPhysical Preparation Coach We know that racing motocross racing (and all its forms of racing) is dangerous. Anytime someone decides to swing a leg over a bike, the chances of getting hurt start to climb. The faster you go, the faster those chances increase!
Now, I'd love to sit here and tell you that by training properly you will eliminate a large % of those injuries. But because of the nature of the variables at play, we'll never truly know how much we're actually eliminating. But it's certainly worth the effort I believe as a coach looking to help an athlete! A huge component of my motocross training programs revolves around the goal of building a safer athlete. One that can withstand injuries. I believe Chase Sexton was a perfect example of someone who most criticized how often he threw himself on the ground, however he was the last man standing holding the number 1 plate at the end of the SX season. While many others had one significant crash and bang, seasons done... A lot of factors are at play obviously, and it takes some luck and things to swing your way. I also don't like to speak on injuries too much, especially when an athlete is healthy. I prefer to not speak that stuff into existence if I don't have to...But it's something we must be well aware of. But also simply just saying "injuries are part of the sport" and blowing off the reality isn't good enough in my opinion. My client Jeremy Hand competed in the 250 East Coast Supercross Series, the 450 Outdoor Series, and the 450 SuperMotocross Series. He didn't make it out unscathed, but he was able to compete in all of the races. Which got him to finish in the top 22 in the 450 SuperMotocross standings as a true privateer. While other racers were hurt or sat out, he was there to take advantage of the moment! So we know injuries happen, they're going to happen, but lets put our heads together and figure out how to better approach this racing stuff so that maybe they can happen a little less... Let me share my philosophy and try to be of some help... Here are my 3 Main Rules to helping injury prevention in Motocross Racing. 1.) Train like an athlete: Build your physical stature to help strengthen your skeletal system and allow a couple extra pounds of muscle mass to act as padding to your frame. This will at least give you a better chance to withstand a hard crash. Stretching alone WILL NOT help decrease your chances of injuries regardless of popular belief. 2.) Ride fast when fully recovered: I believe a lot of crashes happen due to fatigue states on the bike. We all know that the margins of error on racing at high levels are very small. And just like when mistakes get made at the end of races due to fatigue, I believe this happens during the week practicing and also not coming into races fully recovered would be a very easy to slam the ground and hurting yourself. 3.) You don't always have to pin it: Part of training hard is to put in the work, do your moto's and sprint work, but also take time on your other days to drill technique work. Also, in the gym it's important to go hard, but it's also important to know when to dial things back. Know when to push and know when to dial things back, everything has a time and place... Your body's readiness fluctuates on a daily basis. Sometimes it's low and sometimes it's high, you want to time it up right so that when you're sending it on your bike, it's 90% or above in those times. You don't want to be at 80% asking your body to push at 95-100% of your pace...This is where things will go wrong FAST. Hopefully this helps or at least you can consider some of my philosophy to help yours! Joel YounkinsPhysical Preparation Coach I have a little confession to make...
I train my adults (High Performance Clients) very similarly to how I train my athletes. While it's obvious that athletes need to train to play, so do adults! So much of the health and fitness advice is related to vanity purposes for adults. Look good in your swimsuit... Look better in photos... Increase arm size and decrease waist size... That stuff is all awesome, and even my adult clients love when that happens to them too! But it sells on short term pain points, not worrying about your long term longevity. Training for vanity reasons alone isn't good enough, as an adult, you deserve more! Here's another little confession, better yet, a hard reality... If you just train hard and follow a sound meal plan, those things above will happen for you. So while you train, you might as well gear it to feeling and performing better too. And when I mean feeling and performing, I'm talking about outside of the gym. I want my clients to have a life outside of the facility. Whether they have children, grandchildren, or hobbies, I want them to truly enjoy those moments for as long as humanly possible and not losing the aspect of PLAY in their life! How do we train our adults to play here at JYT? Just like with our high level athletes and racers, we follow many of the same principles with our adult clientele...
These things above are the same things you'd say to a high level athlete...IF you're an adult, these same principles apply to you if you want to feel good and move good! I mean, play good ;) I understand you want to feel confident in your own skin as an adult. But I ask of you that if you're going to put the time in to look better in some photos, that you consider also spending that time feeling and performing better too! |