Conquer The Quarantine Podcast W/ Coach Fred: Recent Episodes
Roland Koepp
Every Monday until the quarantine ends join Coach Fred to talk about exercise, mental strength, and quarantine fun!
In this episode:
-More #HowISplat ideas
-The "Build-It" Model of mental performance
-Things to look forward
Welcome to Ep. 4!
-“Finals” week and how YOU can benefit
-#HowISplat:
- -Ultimate tag
- -Scavenger hunt (for kids)
- -Lawnmowing? (Shout out Cynthia, mention scythe)
- -Mountain biking
- -Free solo
- -wii-fit
- -DANCING (Shoutout Olivia, I dance while I cook)
- -One on one sports
- -Nerf War
-The importance of a routine
-Favorite things with family
-Jackbox
-Kahoot
-Cooking show (chopped home edition) or teach to cook)
-Storytime
-Tipsy Bartender (best cocktail wins)
-Make a new language
-Write (Spoken word)
-Rap battle
-Family Spotify playlist
-Tonight’s workout includes a mini band and something about bench height.
-Follow the podcast anywhere you get podcasts, next week we cover my MST program!
Show notes:
You can subscribe to the podcast anywhere you get podcasts.
Mug of the day
How I splat ideas:
- Lawn work
- Blackjack for exercise
- Laundry Bball
- Parkour lite
- Bring sally up push up challenge
- Cha Cha Slide plank challenge
- Drinking games
- Kahoot
- Jackbox Games
- OTF at home workouts, anything used for dumbbells!
Mental training: the importance of the Post-event reflection.
Game day/ Pre game favorite meals
This is all about setting a routine, which is NEXT week’s mental training topic!
Any questions?
Episode two comes to you from my new house!
- Keep updating us in this group! We love seeing the work you all are putting in!
- Don't forget the #HowISplat challenge. Be creative and use the hashtag. I want to see what creative minds we have here at OTF!
- Quality reps, quality sets. Both mentally and physically. If you have a question on form, the meaning behind a workout, or need a challenge or option for something, message one of the coaches!
We would love to work with you, heck, I'm even okay if you want to message me just to hangout on zoom!😂 4. There is a bonus in this episode about conquering anxiety and how just acknowledging it and saying, "I'm anxious" can start to help conquer it.
Thanks for your time today! Let me know how I can make this a bit better in weeks to come and don't forget to use that hashtag #HowISplat!
Show notes:
HowISplat Challenge:
In our Members Only group, we will encourage members to take a picture/video of the creative ways they are getting active outside of the studio (ex: Boxing Workout, a new hiking trail, soccer with their kids, etc.) and post using the hashtag #HowISplat. Each week, we will feature on the most creative posts on our studio FB pages. At the end of our closure, we might host a contest for the most creative #HowISplat post via FB poll.
Control the Controllables:
-Mental Performance refers to the psychological components of sport performance, performance arts, and engagement in health-conscious activities and exercise.
-In this time, it’s so easy to focus on the negatives.
-One thing I preach when working with athletes one on one in mental performance is controlling what you can control.
-Your work ethic, your effort, your attitude, your decision to work out properly, your goals.
-This #HowISplat challenge is a great way to refocus on what you can control and having fun.
-See 10 Do 10, How to do a push up correctly
-Belly button up toward the spine
-Arms at 45 degree angles to no put stress on the shoulder and get the MOST out of it
-Ways to “look cool”; Power push ups, push up to plank jack, push up to knee tuck, full burpees!
-I’m excited to see how you splat, remember to use the hashtag #HowISplat on the Facebook page and feel free to tag us on Instagram too!
-Questions?
Every Monday until the quarantine ends join Coach Fred to talk about exercise, mental strength, and quarantine fun!