Client Success: Michael Stolper
January 10, 2009
“I didn’t discover sculling until I was in my mid-thirties. I rowed in the Head of Charles over the next 15 years off and on mostly as an “also rowed,” never breaking into the top 3 finishers. Last year I finally came in 4th place but I was still a very distant 34 seconds out of first. I was introduced to Bob Kaehler in June of ’08. I was nursing a bad back and I had just 4 months to get myself ready for the Charles. Bob did a full assessment of my strength, cardio and flexibility. Then he worked up a detailed plan that included stretches to rehabilitate my back and an exercise regimen to strengthen certain rowing specific muscle groups. He also designed a day-by-day schedule of land and rowing workouts designed to maximize my race readiness for the Charles. During the summer and fall he made adjustments to the program based on my progress and even worked around my busy family, business and travel schedules. Throughout the process he never once seemed to doubt that he could help me overcome those 34 seconds. By race day he had completely transformed my approach to racing: he brought my stroke rating up over 15%; dramatically increased my flexibility at the catch; and, gave me the endurance to sprint the last quarter of the race.
I went to Boston the underdog behind a former Olympic Medalist, a former U.S. National team member and a Crash B hammer winner. All three of them had long and successful rowing careers with multiple head race wins including the Charles. In contrast, I had never won a major head race in a single. Nevertheless, I won the Charles by 5 seconds and was decisively faster than the entire field in the final quarter of the race. When I saw Bob after the race he didn’t betray even a hint of surprise. Besides getting married and having four girls, I can’t recall a more satisfying experience in my life than winning the Charles and I don’t believe I could have done without Bob’s help.”
Happy New Year!
January 8, 2009
Resolve to get fit, maximize your performance, and make up those crucial seconds at the finish line. Coach Kaehler is kicking off 2009 by getting ready for the upcoming, innovative Masters’ Training Camps being held in Seattle, Washington and Orlando, Florida. Preparations are also being made for an indoor camp located close to home here in beautiful Bucks County, Pennsylvania. Interested in hosting a dynamic, information packed camp for your club? Contact Coach Kaehler today for details!
Two-Day Indoor Masters Training Camp
January 6, 2009
TIME DAY 1 ( 5 Athletes Only)
6:30 – 7:45 am Structural Evaluation – Slot # 1
7:45 – 9:00 am Structural Evaluation – Slot # 2
9:00 – 10:15 am Structural Evaluation – Slot # 3
10:15 – 11:30 am Structural Evaluation – Slot # 4
11:30 – 12:45 pm Structural Evaluation – Slot # 5
12:45 – 1:45 BREAK
1:45 – 3:00 pm Group Srength Training Session
3:00 – 4:00 pm Power Point Lecture on Strength Training and Injury Prevention
4:15 – 5:45 pm Group Ergometer Rowing Session (connect strength training with rowing)
TIME DAY 2 ( 5 Athletes Only)
6:30 – 7:45 am Structural Evaluation – Slot # 1
7:45 – 9:00 am Structural Evaluation – Slot # 2
9:00 – 10:15 am Structural Evaluation – Slot # 3
10:15 – 11:30 am Structural Evaluation – Slot # 4
11:30 – 12:45 pm Structural Evaluation – Slot # 5
12:45 – 1:45 BREAK
1:45 – 3:00 pm Group Srength Training Session
3:00 – 4:00 pm Power Point Lecture on Strength Training and Injury Prevention
4:15 – 5:45 pm Group Ergometer Rowing Session (connect strength training with rowing)
Harmful Food Oils
January 6, 2009
Any ingredient that has the word “partially” or “partially hydrogenated” in it can basically be considered toxic for healthy bodies. Often marketed as “trans-fats”, these types of oils, including partially hydrogenated palm oil and partially hydrogenated soybean oil, are usually found in many “man-made” processed foods, such as cookies, crackers, margarine, and salad dressings. These oils are chemically altered to prevent them from going rancid, thus extending their shelf life, resulting in cheaper prices for consumers and increased profits for food manufacturers. Be aware that tropical oils such as palm oil, coconut oil, grapeseed oil, and cottonseed oil may also be hydrogenated as well, and therefore, unhealthy food choices.
According to the book, Conscious Health, by Ron Garner, the process of hydrogenation destroys the enzymes, nutrients, and vitamins present in natural oils. Hydrogenated oils have been strongly linked to cardiovascular disease, diabetes, and other serious health problems1 by lowering the body’s good cholesterol (HDL) and increasing its bad cholesterol (LDL).
For the conscientious athlete, it is much wiser and healthier to shop where natural, unprocessed foods are readily available, in places such as Whole Foods or Trader Joe’s, health food stores, and local farm markets. If you must shop at a conventional food store, pay close attention to the labels and look for organic or minimally processed foods without hydrogenated oils. Making healthier food choices today will benefit your healthy body tomorrow.
1 Erasmus, Udo. Choosing the Right Fats. 2001. pp.10,11. http://alive.com
Three Day Camp Schedule
January 5, 2009
TIME DAY ONE (1)
5:30 – 6:30 am Open
6:30 – 7:45 am Structural Evaluation – Slot # 1
7:45 – 9:00 am Structural Evaluation – Slot # 2
9:00 – 10:15 am Structural Evaluation – Slot # 3
10:15 – 11:30 am Structural Evaluation – Slot # 4
11:30 – 12:45 pm Structural Evaluation – Slot # 5
12:45 – 1:45 BREAK
1:45 – 3:00 pm Structural Evaluation – Slot # 6
3:00 – 4:15 pm Structural Evaluation – Slot # 7
4:15 – 5:30 pm Structural Evaluation – Slot # 8
5:30 – 6:30 pm BREAK
6:30 – 7:15 pm MEET/GREET/REFRESHMENTS
7:30 – 9:00 pm CAMP REVIEW/LECTURE
TIME DAY( 2)
6:00 – 7:00 am Corrective Exercise Review
7:00 – 8:30 am GROUP #1 (5 people) STRENGTH TRAINING
9:00 – 10:30 am GROUP # 2 (5 people) STRENGTH TRAINING
10:30 – 12:00 BREAK
12:00 – 1:15 pm Structural Evaluation – Slot # 9
1:15 – 2:30 pm Structural Evaluation – Slot # 10
3:00 – 4:30 pm GROUP # 1 (5 Rowers) erg water
4:30 – 6:00 pm GROUP # 2 (5 Rowers) erg/water
6:00 – 7:30 pm BREAK
7:30 – 8:45 pm Structural Evaluation – Slot # 11
8:45 – 10:00 pm Structural Evaluation – Slot # 12
TIME DAY (3)
5:15 – 6:30 am Structural Evaluation – Slot # 13
7:00 – 8:30 am GROUP # 2 (5 Rowers) erg/water
9:00 – 10:30 am GROUP # 1 (5 Rowers) erg/ water
11:00 – 12:30 GROUP # 2 STRENTH TRAINING
12:30 – 2:00 pm GROUP # 1 STRENTH TRAINING