Training Well Done

On this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way.

Coach Khyla is here to lead you out of the dark!

11:26 How coaching mindset became important

26:44 Authentik Fit’s 4 Keys of Mindfulness

36:36 Stories of mindset in action!

Follow Coach Khyla @authentikfittraining

Also, on Saturday July 10th she is hosting our "Power Your Mind Camp" where we will be working with athletes on growing their mindset in a personal intensive. We are only taking 12 athletes to keep this as personal and valuable as possible.

Use this link to sign up!

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Our summer Trackside program has begun! Made for building speed and endurance! Reach out to get details.

https://www.ghperformance.com

Sign Up for Our Newsletter for Weekly Tips!

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Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

I recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles?

My arms!

Being able to focus on the right things while running can really help you with running at your best. Here are 2 big things to focus on to have better arms.

6:18 - Setting the Rhythm and Pace

14:41 - Big Arm Angle = More Force in the Ground = More Stride Length

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

Check out GHP's website

www.ghperformance.com

Part 2 of my returning to play series for Ultimate.

4:38 - The main risk of jumping: landing

9:08 - How to Train for Landing Jumps

17:58 - How to Improve Your Jumping Ability

Exercises for improving jumping ability and improving your stamina to jump a lot!

Plyometric Playlist

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

Part 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training.

This is a simple episode for those who are literally just getting into shape to play. I play AUDL ultimate for the Pittsburgh Thunderbirds and these are the things I worked on to get myself ready to even play pick up before AUDL ramped up.

2:45 - Stopping

4:45 - Get stronger quads

5:45 - Stepping through cuts

Beginner Change of Direction Drills - via my YouTube page

A List of Lower Body Exercises - While your quads specifically need to be stronger, here are some exercises for your entire leg

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training.  I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.  

Which is best?  

It’s a worthy question to ask when you are evaluating your workload

0:44 Seeking a Marketing Intern

5:35 How Much Time Should You Spend Training?

14:59 Athletes Don't Train Less Than 5 Hours a Week

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

Learn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training.

On this interview we discuss how he prepares on his own for the seasons!

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for track & field training? Check us out!

https://www.ghperformance.com/programs/youth-speed-performance

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

Part 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode.

1:15 a story about a kid nearly passing out the other day due to lack of hydration and food

4:55 Hydration

11:13 Supplements

15:19 You need Fiber!

17:17 When to Eat: Before, During, and After Training/Competition

28:05 Recap & Q&A from live attendees

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for track & field training? Check us out!

https://www.ghperformance.com/programs/youth-speed-performance

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

This is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition.

It's not too sciencey and full of actionable steps!

You'll need a calculator to calculate your nutritional eating needs!

Macros - 3:01

Micronutrients - 32:50

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:

www.ghperformance.com

4x4x48 JY Originals Fundraiser

https://www.gofundme.com/f/jy-originals-scholarship-for-creatives

On this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people!

On this episode we discuss his training for an ultramarathon and his mindset towards being able to take on what is a near super human feat.

0:00 4x4x48! See the fundraiser below

9:30 Running basically gives you Stockholm syndrome. You forget the pain!

19:00 Being average in the best possible groups

31:00 Mileage and physical training for an ultra

Use the link below to support my 4x4x48 fundraiser for Janel Young!

gf.me/u/zkchba

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for strength & performance training? Check us out!

https://www.ghperformance.com

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

For this episode, I brought on Farooq Al Said, a training partner of mine who has helped me with rethinking some of how I handle my own training. Having a martial arts background and a very playful approach to training, working out with Farooq is a great change of pace for me.  

In younger days, Farooq had opportunities to be a pro fighter and play AAA pro baseball. But life had other plans for him. Through all he’s been through, the love of training has always lasted with him. We discuss on this episode a lot of stories related to training your ability to move well when it comes to sports & life longevity. 

4:45 - Farooq does martial science, the rest of us just throw temper tantrums when we get in fights

16:10 - Muscle Don’t Mean Shit if it Don’t Move. We discuss having robust movement and how that influences longevity & performance

30:27 - the importance of play when it comes to training

45:01 - how training well when you’re young can help make your later adulthood years feel amazing & youthful

Learn more about Farooq’s work with 1 Hood Media

www.1hood.org

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for track & field training? Check us out!

https://www.ghperformance.com/programs/youth-speed-performance

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_