Category Archives: everything thats important

Wrestling & Holidays R Here

The holiday season is here and what can be a joyous time of year for many

Americans can also be a tough time for the wrestler in the family. Just when they

may be hitting their stride on the mat they must now deal with the temptation of an

overabundance of food at family gatherings and disruption in their training routine.

It doesn’t mean wrestlers can’t enjoy this time of year, they just need to be smart

about it, says Nick Spatola, a former wrestler at Indiana University who now runs

Spatola Wrestling at a Fort Thomas, KY gym that provides individual and group

training, wrestling camps, and clinics in the Cincinnati metro area.

“I always held a chip on my shoulder and felt special at holiday gatherings,” recalls

Spatola. “While everyone else was indulging, I was still in training mode which

meant eating healthy and still working out. My whole family knew what was going

on and I could feel the respect. This gave me mental confidence and made me feel

like I was a warrior in training.”

This is the time of the year for coaches to discuss with the team the goals set forth

at the start of the year, says Ian Assael, director of the Bison Legend Wrestling Club

and Bison System Wrestling Camps in Lewisburg, PA. It’s also a time of year for

parents to provide support for the wrestler and for wrestling teammates to come

together to keep one another motivated.

One way to do that is to write out a holiday meal plan and to schedule added

workouts outside regularly scheduled practices. “Stay in a training routine,” says

Assael. “Scheduling some sort of activity for first thing in the morning will make you

wake up and get your day going. This could be wrestling, lifting, or running/cardio. If

there are clubs in your area where you can get some extra workouts in, that is also


Mike DeRoehn, head coach at Lakeland College in Sheboygan, WI, and the head

wrestling coach of World Class Wrestling School in Fond du Lac, WI, says the best

athletes he’s coached buy into the concept that wrestling is about more than just

participating in a sport and that mindset can help guide wrestlers through this time

of year.

“Is your daily lifestyle — training, nutrition, hydration, sleep habits, friends you hang

out with — more conducive to success than your opponents? Remember, there are

two pains in life. The pain of discipline and the pain of regret,” says DeRoehn.

Sometimes getting out of the wrestling room for a day or two while training over a

holiday break can also be mentally refreshing, he adds: “Coaches, your athletes will

thank you for breaking it up.”

Brandon Paulson, a 1996 Greco-Roman Olympic Silver Medalist and co-director of

PINnacle Wrestling in Shoreview, MN, agrees. If a break from the sport is needed,

try incorporating other activities into your routine. “This is a great time of year to get

a little cross-training in. An hour-long soccer, football, or even dodge ball game will

keep you active and rest your mind as well,” explains Paulson.

Mike Krause, Director of the NXT LVL Wrestling Academy and the Team Shamrock

School of Wrestling in Hartland, MI, says this a great time of year for wrestlers to

continue to challenge themselves. Want to eat a little more? Run three extra miles in

the morning. Want to take the day off? Put in a two-a-day workout the next day.

“Do the extra things and eat sensibly,” says Krause, a former wrestler at Michigan

State University. “If your break is long and you have no practices scheduled, make

one up yourself.”

That’s what Spatola did over holiday breaks when he was competing, going for runs

outside and focusing on the physical and mental aspect of the sport. “I used to

visualize my opponents and see myself getting my hand raised in the big match,”

says Spatola.

Spatola’s gym features a quote on the wall that says “it’s the hard days that really

count.” And this time of year, when it seems like everyone around you is taking it

easy, definitely fall into that category.”If you can manage to drag yourself to practice

and make it through it, you just got better,” he says. “Everyone can train when they

feel good, it’s training on those hard days that create results.”

No matter how dedicated one is to the sport, Spatola says this is still a time of year

to remember who and what is important. Train hard, remain focused, but rest the

mind and body when you can and enjoy family time at every opportunity.

“No matter how hard you are training, you can always make time for these special

people during the holiday season,” explains Spatola. “Although you are a warrior in

training, it’s important for your mind and body to relax and just spend time with the

people you care most about.”

Holiday Training Tips:

Coaches and parents, provide knowledge: Don’t assume all kids know how getting

out of their routine can affect them on and off the mat. Don’t be overbearing, but if

you see them slip, gently nudge them in the right direction or try to get them to


Moderation is key: If one does indulge some holiday cookies or a larger than usual

meal, schedule an extra workout, practice a little longer or add an extra running/

cardio or weightlifting session.

Mental edge: This is the time of year one can work on honing the mental aspect of

the sport. By keeping motivated while others may be taking time off, you can gain an

important psychological edge knowing you did the right things and made the right


Get the whole family on board: Inform all family members so they understand

what the wrestler is going through. If no practices are available, schedule a fun

activity that keeps kids active, like sledding, ice skating, or a family walk. It will

create memories and help maintain the wrestler’s fitness level.

Rest: Eating right is important, but so is rest and sleep. This is also a time to heal up

and get focused for the home stretch of the season. Don’t feel bad if you

occasionally miss a workout or overindulge a little.

Holiday Cross-Training Exercises:

Lakeland College wrestling coach Mike DeRoehn recommends incorporating these

winter cross-training opportunities into your holiday routine:

Run outside in deep snow where you need to really get those knees up and high step while lifting your boots. Grab a teammate and push/pull each other in a sled to work on your leg drive Find a hill to sled down and then get a workout in going back up, doing these exercises in intervals of three:

Sled down/bear crawl up Sled down/bear crawl up Sled down/bear crawl backwards up Sled down/carry a partner up


Mean Girl’s

This is what every girl fears. Having a group of girls pick at her and at everything she wears! A girl that is a critic on everything you think looks nice on you. You cry you lose self-esteem your really not you anymore. You get deppressed and self concious about what you wear and honestly your wonderful with who you are. Be your own critic if you think it looks nice then be happy that you like it and dont worry about what other people think.

Stick to the statues quo

That was my personal qoute i lived by it during highschool years 4 year tht went by quick. Now college should go by thee same way if i stick to my qoute.

Gym VS. Natural WorkOuts

Many people argue that goung to the gym has more affects then naturally working out. Well in my opinion if your minds set on working out you dont need to waste money on a memebership. All you need is a bottle of water exercising videos if its cold and if its spring a sweater and off you go to run. The fresh air is what makes you want to work out more. The beauty of nature. I have tried to work out in a gym and naturally, and for the past 3 years i a nature workout people. Not sayong indoors wont help you because at the end you get same affects both ways.
Now which way do you want to workout?


Yes the tittle says it all a living hell, people say that hell only happens after you die has your punishment from God. I saw differ i know for a fact that people live  in a living hell. Abuse, homeless people, drugs, acohol, stravation. What theres many things that make a living hell, something that makes you suffer everyday that you wake up and your like wtf this cant be happening. Just think your like cant be peachy perfect something has to be going on


You may think that the tittles alittle harsh that i need to reapect the person that carried me for 8 months etc. Well guess what my mother is my great grandmother who gave up everything for me not the women that just gave birth to me. She abandon me and the worse decission was to leave to love of my grandmother for the disrespect and humiliation my mother gives me everyday i wake up. I really wonder why i put up with her humiliation and her disreapect. I came from the hood and i was thought:

To receive respect you have to give respect

And if she doesnt respect, i shouldnt have to respect her. I respect the fact that she gave me life but the fact she does what she doesnt does not flow with me. She has beat me, kicked me out, got me arrested, almost in jail because i defended myself from her unnessasery beatings! She is a mother that i cant stand and neither would you!
Nobody would stand the abuse and humiliation that i go threw on a daily basis no privacy, or anything. I am sick of all the abuse that i go threw and you would too!


You wake up all you see is wrapping paper all over the floor and kids all happy. You worry about if you got enough presents, if they are going to like what you bought. Christmas is every little kids dream day its a day about many presents. For a grown up it is a worse nightmare! Money budget, getting everything for your children, and family memebers. For a grown up everything has to be perfect! I never is either someone doesnt show up or something went completly wrong.
This is what christmas chaos really is about the down sides of christmas!


Kids wake up every night trying to find what they call santa claus. Parents play it off and buy presents and say its not them just so they dont crush their childrens spirits. I used to be one of those kids that wrote letters and left cookies out. Until i grew up, i realized that there was a old saint nicoles but it was in thee early 1800 a guy who brought toys to the young kids in his town and towns near by. Old Saint Nick in my part is what makes all little kids happy and gives them christmas spirit!