June 14 2011

Lately I have been working out 4 days a week.  Monday thru Thursday.  After class I go straight to work for an hour and then I have a long lunch break where I am able to take my time and get my workout in.  Like most people I have good days and bad days.  On a bad day I only jog and don’t go in the weight room.  On a good day I will get a full body workout with cardio as well.  One of the main things that motivate me is one of my heroes, Fran Crippen.  Fran tragically drowned early this year while competing at an international open water competition.  The Fran Crippen elevation foundation was started in his honor and is now a national charity with the goal of helping under privileged athletes fulfills their swimming dreams.  One of his favorite quotes came from Steve Prefontaine.  “To give anything less than your best is to sacrifice the gift.”  I wear this quote on my wrist every day I work out.  And if I start feeling sluggish I just think of Fran.
What helps motivate you to give your best?

Below is a workout that I did yesterday June 14th.

10 minutes of stretching before I work out

30 minutes of jogging

3 sets of each: 10,8,&6

Biceps

Triceps

Benching

Lat pull down

Horizontal rows

Shoulder Shrugs

Total workout time was 1:15 minutes

GETTING SWOLL

extended workout playlist

Nelly- Heart of a Champion

Juelz Santana- The Second Coming

Ludascris- Move Bitch

Company of Thieves- Death of Communication

Chris Brown- Look at me now

weekly weigh in

So I’ve decided to do a weekly weigh in seeing how this is a fitness blog.  Here is what I thought I would do.  I would weigh myself at the same time everyday for the next couple of weeks.  I have no particular goals in mind but it would be nice to see some weight loss. 
Being fit doesn’t mean being skinny.  A lot of people like to use the quick and easy BMI (body mass index) testing.  This test takes your height weight and age and calculates your BMI.  Then there is a scale that says if you’re fit, overweight, and obese.  But is a 6'2", 275 lb football player obese? I think not.




Anyway, week 1 weigh-in is at 191.2 lbs.
Week 2: 190.7



Workout song of the day: AC/DC Back in Black

Music choices differ for myself daily.  If im having a bad workout ill take a few minutes to collect myself, change music playlists, and let the music pump me up again.  Its amazing how energized I feel after hearing a sick guitar rift, or a never ending drum solo.  If I'm going for a run I like songs that are longer.  This way even if I'm gassed or exhausted ill wait for the song to be over before I take a break. 

Work outs shouldnt be negative.  I have never gone home after a workout and been depressed.  Sometimes im not fully happy with how the workout went, but never am i truly upset with myself.  Thats one of the benifits to working out.  You mentally feel good while you physically feel sore.   NO PAIN, NO GAIN.

All about me



Before I start blogging about health and fitness I feel it appropriate to tell you a little about me first.  The reason I chose to blog about fitness is because being fit and active has shaped (pun intended) me into the man that I am today.

My name is Matt Golebiewski (goal a besk ee). I am a 24 year old swim coach. i have trained competitively for 18 years and I’ve been coaching for 5 years ever since I graduated high school. In high school I was a 12 time all American and was a top ranked recruit. I set a Pennsylvania state record in my senior season while winning two events and becoming swimmer of the year. After high school I swam in college.

My first coaching job was at the University of Maryland (UMD) in 2006 which was where i was attending school. I wish I could say I was a coach for the university but I only worked on Sundays for 3 hours with little kids.

The reason I had this job was because I was a student athlete for the school. I was a varsity letter winner my freshman year, and helped the school place 3rd in an Atlantic Coast Conference relay (ACC). I left the institution because a new coach was brought in and we had different training ideologies; me being laid back and him being a strict S.O.B.  After UMD I transferred to West Chester University (WCU) to continue competing. Coming from a division 1 school into a division 2 school was actually pretty smooth. Most colleges look down on athletes trying to leave their program and won’t allow them to compete for a year. In my case the S.O.B. cut me a break.

During my 3 years competing at WCU we won the championship each year. I also competed on the national level against the best in the nation and in my junior year my teammates and I actually won an event at nationals. By my senior season I was setting pool, school, and conference records in multiple events. After my eligibility was up I went back to coaching. i have coached all ages; from 3 year old aquatic clubs to 18 year old high schoolers.