Coach K's Two Band Workout - Everyday Fitness

Simple Everyday Fitness

Throughout my 35 years of athletics and fitness, I have sought simple, easy ways to achieve superior fitness levels.  My two go exercises are the jump rope and the resistance band.  For the total investment of $20, you can accomplish outstanding aerobic and anaerobic levels.  

Simply jumping rope or bouncing, as in jumping jacks,  everyday you will improve your heart and lung function, increase your blood flow and stamina, and enjoy talking nature walks again or strolling on the beach without experiencing shortness or breath or feeling tired. 

A few easy exercises with the resistance band will help build and maintain lean muscle mass, which will strengthen your body and help burn calories more efficiently.  You can take a break from the computer or sitting at your desk and in 5 minutes do arm curls, chest pulls, tricep extensions, shoulder shrugs, and even squats. 

Whatever time you can spare 5, 10, or 20 minutes begin today to improve your health.  Simply jumping rope, walking, or running in combination with easy band movements, will restore your health quickly, help eliminate the need for medications, and achieve the fitness your desire. 

You just have to start. Now! One, two, three, four....

With Love,

Tom Kaufmann

Coach K

The Whole World's Ablaze Your Passion

Set The World on Fire

"If you are what you should be, you will set the whole world on fire.  Let the truth be your delight, proclaim it, but with a certain congeniality".  What I like about this quote from St. Catherine of Siena is the gentle strength of the proclamation.  She reminds of us all of our hidden talents, our undiscovered power, our vast potential that when tapped has the power to change the world.

By simply acknowledging that each of us is special, and that when we utilize and share our unique talents we tap into that potential that ignites a passion in us. We have that inner and outer glow that people can see in our eyes.  She tells us that we can express and share our talents with a gentleness and kindness that opens a pathway to understanding.   Let the beauty of your work, your talent, and skill be the expression of achievement and excellence. 

We can express ourselves with grace, dignity, and congeniality like Jesus, Gandhi, Martin Luther King, Abraham Lincoln, Mother Theresa, and countless others.  They all set the world on fire without firing a weapon or dropping a bomb.  You know what special talent you have that is aching come out and be shared for all of our benefit.  Bring it forth.  

St. Catherine reminds us to, Do the thing, and it will give you power!

With Love,

Tom Kaufmann

Coach K

Coach Frank Z. 50 years at the Fellowship House

Coach Frank

1971 was my first year living in Conshohocken,  we just moved from Roxborough and I was starting first grade at St. Matt's.  We moved into a house on East 5th avenue right down the street from Marywood park and the Fellowship House, known as the Fel.  Little did I know at the time, but the Fel would become my little slice of heaven.  We played basketball, met our friends, and basically lived there as children.  I remembered the people that worked there were really nice Jimmy, Maureen, Dennis, Esther, and Frank. 

As the years passed, Frank would become my basketball coach at St. Matt's,  I would later work with him and the gang at the Fel, and eventually become a Board Member to help give a little back to the place that gave me so much.  The wonderful experiences, fun memories, and friendships were some of the best times of my life.  Having the Fel was like being able to go to an amusement park every day after school.  We looked forward to spending our time there all just one block from our house. The Fel became part of my life, part of my family, and part of me. 

From the first grade,  Frank would go on to coach me, mentor me, he was like the big brother that was always looking out for you.  Coach is celebrating 50 years at the Fel this December, a remarkable accomplishment in today's age of layoffs, downsizing, and job hopping.  Frank has served the youth of Conshohocken during those 50 years, coaching thousand of kids in basketball and baseball.  He has become part of the fabric and very foundation of the Fel that has been so vital to the community all these years.

Coach has taught us all the meaning of service, selflessness, and generosity. He has always put others before himself, and though he never had children of his own, the thousands of children's lives he had a positive influence on will be his everlasting legacy as we share the values he taught us with our own children.

From 1964 to the present day, 50 years passes quickly.  From all us Thank You Coach for teaching us the right way and for always being there.  We love you and wish all the best in the next 50 years.

With Love,

Tom Kaufmann
Coach K

Padre Pio

Padre Pio

The Padre Pio shrine located in Barto, Pa just outside of Boyertown is a 40 minute drive from us and a good hour from Philadelphia.  We stopped on our way to dropping our son off to college.  A local Norristown family's daughter was miraculously cured after visiting Padre Pio in Italy, and as a Thank You the family built and has maintained a beautiful shrine on 106 acres that replicates Padre Pio's San Giovanni, Italy residence.  All our welcome and there is no charge for admission. 

Padre Pio devoted his life to helping and healing others.  He suffered physically most of his life, but despite his poor health, continued to bless others with good health.  Padre Pio's famous quotes are to, "Pray, Hope, and don't Worry. Worry is useless. God is merciful and will hear you prayer." Also, "Prayer is oxygen for the soul". 

We have so much noise and distractions in our daily lives.  I often think we are just like the birds on the wire twitting back and forth. When we take time to pray, meditate, and just sit in peace and quiet, we let the silence wash over us and fill us with grace and solace.  The peace and tranquility of prayer or meditation enables to connect to the divine spirit within each us opening the channels to our limitless potential. 

In the words of the great Pio,  let us 

Pray, Hope, and don't worry. 

With Love, 

Tom Kaufmann

Coach K

ASK

ASK

"Ask and it shall be given unto you" is a great quote from the Bible.  And one of the most powerful and simple strategies for getting what we want or need.  A couple of recent experiences got me to thinking of this easy yet often overlooked method for solving our problems.  

My favorite watch with a strapless heart monitor has been sitting in a drawer for two years after the original battery wore out.  I tried replacing the battery but the watch did not work.  I would often pass by the watch battery store and never thought to bring the watch to them, the experts.  Well, the other day I brought the watch in, they changed the battery, made a simple adjustment, and fixed the watch.  Why did I wait two years and go without the watch when I simply could have brought to them and get the problem solved in 15 minutes.  Easy, simple but for some reason I never brought the watch to the store. 

Our new laptop suffered a liquid spill that rendered it useless.  I was able to get it working for a short time with some manual workarounds.  The computer then just stopped working, it pained me to look at the useless paper weight. I brought the computer to a local tech who after inspecting suggested I take it to the manufacturer, which would cost the same as a new computer.  I then researched a tech that specialized in liquid damage, discussed the situation, and they suggested I send it to them and if they can repair they will for a reasonable cost.  

The two examples reminded me that we need to keep asking until we get the answers we need.  We don't have to stop at the first no, it just may be a indication to go in a different direction.  We often let past experiences, or mistaken beliefs and limitations, keep us from asking for what we want or deserve in the first place.  We need to stop convincing ourselves that we are not worthy, or incapable, or full of limitations, and just begin to ask for what we want.  Stop, telling ourselves we can't have something.  I can't get an "A" because I'm not good at math,  I can't get fit because of my weight, I will never meet someone because I'm unlucky. 

Open your heart and mind, and simply begin asking for all that you want and need.  Be patient, be persistent, and persevere.  You'll be amazed at what you accomplish. 

With Love,

Tom Kaufmann

Coach K

Henry David Thoreau

Henry David Thoreau

The great writer and naturalist, author of Walden and Civil Disobedience, Henry David Thoreau, had many words of wisdom to share.  One of his famous quotes is, "If you advance confidently in the direction of your dreams, and endeavors to live the life you have imagined, you will experience a success unexpected in common hours." We have to dare to dream and then work to live out our dream.  Whatever that individual dream may be for each of us. 

Another excellent quote is,  "It's not what you look at that matters, it's what you see." How many of see the same thing and have total different experiences.  How many of us see the opportunity or benefit in every experience.  Look for the good, the benefit, the opportunity. 

"Never look back unless your going that way," is another wonderful quote that reminds us to keep focused on the present don't live in the past or even too far in the future, carpe diem. Seize the day, embrace the moment. 

And "There is no remedy for love, but to love more."  Thoreau was a great lover of nature, individuality, and freedom.  Let us all love more.

With Love,

Tom Kaufmann
Coach K

The Healing Power of Nature

Nature

Feeling stressed, sluggish, tired, run down, is your health not what you want it to be? Time to get outside.  Fresh air, sunlight, and nature can restore your health.  Simply walking in the woods among the trees can begin to heal and increase your energy levels. 

I've run, walked, and jump roped for 40 years and this past year instead of the treadmill or jumping rope on the patio, I've made an effort to do more trail walking and running and I've notice a big change in my energy levels.  Exercise naturally raises your endorphin levels, those body chemicals, that make you feel good, the "runner's high".  When you combine exercise with the great outdoors, you have a simple prescription to wellness.

When you have an opportunity choose to exercise outdoors and get the added benefits of nature's beauty. Nature is your prescription for whatever ails you. 

With Love,

Tom Kaufmann

Coach K

The Majestic Peregrine Falcon

The Falcon

I had the incredible experience of coming face to face with a peregrine falcon.  The bird was simply majestic.  Even though the human being has the largest brain and is "king" of all wildlife, I felt humble next to the falcon.  I understand why falconry is the sport of kings.

I was going for a run at our local state park, that I recently learned has a bird observation tower to watch the migrating hawks that move from north to south each fall.  The tower has regular volunteers that keep watch for the birds throughout the year.  Real bird lovers.  I was fortunate enough to meet one of these people, as he was bringing his falcon and hawk to share with everyone that day.  

I learned that the falcon flies up to 250 mph in the air, and has special nostrils, and eye membranes to protect will descending at these speeds.  The jet engine was designed based on the nostril function of the falcon. 

The grace and majesty of the falcon was a special chance meeting that I will always remember.  Keep an eye out for the everyday beauty that nature provides us it's simply inspiring. 

With Love,

Tom Kaufmann

Coach K

Love and Marriage

Marriage

We all know the statistic that 50% of marriages end in divorce.  Hey, it's hard living with someone for a long time, it's hard putting someone before yourself, it's hard having to share, it's hard having to comprise. It's also hard being alone. 

Welcome to the wonderful world of marriage.  Many relationships start out where the couple is compatible, wants the same things, and is completely in love.  But over time things can change,  he wants something different, she wants something different, the children arrive and everything changes.  

Anyone that's been married for along time, say over 10 years,  knows that it can be a challenge.  The idiosyncratic traits that used to be cute are now annoying.  The playful teasing is now nagging. She's not the same, he's not the same.  We're just sick of each other.  Just plain tired. 

Take heart.  I often say that it would be hard to live with Jesus for 10 years let alone a mere mortal.   We have to keep this in mind and communicate with each other.  We are going to make mistakes, get on each other's nerves, change, and even fall down.  What we must do is talk, communicate, express ourselves.  If there is a problem, men will just shut down and women will chat with their friends. 

Talk, talk, talk.  And wait.  What you think you wanted or needed last week often passes, the trouble your relationship may be having gets resolved.  You need to be a little patient, ok a lot patient, and keep at it. 

And trying begins with kindness.  Kindness means caring.  It's often funny that we're nicer to strangers that we are to our own spouse or children.  Simple acts of kindness begin to unblock the communication channels and open up space for love to bloom. 

The other big factor in a successful marriage is memory.  Forget mistakes quickly, we all make plenty of them.  And as Shakespeare said, "to err is human to forgive divine".  We have to learn to forgive each other.  Living together with the challenges of raising children, managing a household, and maintaining a relationship are tough. 

So FORGIVE each other, forgive yourself and move forward.   Learn to take it easy, let things slide, have a sense of humor. 

All the Best,

Tom Kaufmann

Coach K