Soccer & 10 min Core – Lauren Sesselmann

Soccer, Fitness, model, core, video, entrepreneur

Today we have Lauren Sesselmann, a Professional Soccer player and entrepreneur. We talk about fitness routines for those traveling or just those who are busy. We talk soccer skills and being an entrepreneur. Lauren was a great guest. Check it out!

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Today’s show is brought to you by HEALTH IQ Life Insurance for Fit People like you!:


Wikipedia for Lauren Sesselmann
Lauren is an American-born Canadian-international professional soccer player and model.
Lauren has been a professional soccer player for the last 5 years, playing with the
Canadian National Team and in the Women’s Professional Soccer Leagues in the USA. She has had the opportunity to play all around the world at the highest level of performance and competitiveness.
Fitness is her life, and after being awarded at the London Summer Olympics, she felt incredibly inspired to share her very own training techniques to help others achieve their fitness goals!
Lauren has had an amazing career, besides her phenomenal performance at The London Summer Olympics, she’s a Gold Medal winner at the Pan American Games in Guadalajara , Mexico in 2011.

First check out Lauren dribbling like a boss on instagram ! ( link here

Fit as a pro DVD’s 
* We are actually really big fans of 10 minutes of core in morning, Peter uses with clients so want to start with DVD’s as we can likely do good job promoting and his clients are always looking for options/ideas


Why 10 minutes ?
10-min high intensity workouts for any fitness level that you can do anywhere.
“Fitness has always been my lifestyle, I’m always on the road, and people tell me that they don’t have time to work out.”
Finding things you can use in hotel rooms, or anywhere, that can give you a good workout when weights/gym aren’t accessible (“It’s amazing what you get get done with a hotel room towel!”)
“Seeing people able to make changes in such short time periods is really inspiring”
Newest week-long program mixes cardio, plyometrics, core, yoga, foam rolling


Did your soccer training influence the training (e.g. bounce jumps? Cross jumps?)
Absolutely—especially based on how she trains in the off-season, without much strength training
Has some YouTube workouts using a soccer ball!
“It’s surprising how much of these are used in pro sports.”
Soccer camp:
for young kids, some advanced, some just getting in—help mold them into good players, and help mold them into being good athletes / pro athletes
Tell us about professional soccer – where is it at in North America? 
going really well for women overall—growing a lot, adding new teams… still not equal to men’s but moving in the right direction.
Serious athletes wanting to go pro
Find a team, even if it means a lot more travel, that’s trying to compete at a high level
Talk to athletes—it’s easier to get feedback than you think!
Look at colleges/high schools with strong teams
Ask a lot of questions: it’s easy to get lost in the shuffle
Don’t worry about failure—be ready to fail and OK with it
“I’ve been told no and cut so many times, but look where I am now.”


What equipment to play ? ( e.g. could I just get a ball and a friend? what would we do ?) 
shin guards
shoes are most important (kangaroo leather is nicest, but cheap options available)
cleats: she likes Nike cleats
What’s the key to a kicking the ball well ? (e.g. common mistake of using your toe) 
people kick with their toe, but that will make the ball go all over
kick with instep, right by your big toe
keep head down, body over the ball: leaning back makes ball go high in the air
keep core tight


Common problems people run into in first sessions?
kicking with toes
How can I practice without playing? (  some simple drills or small games ? ) 
Practice kicking against a wall: will help with control and having ball close to your feet
The more touches you have with the ball at your feet, the more comfortable you’ll be
Pass it around with a friend
Put cones in a goal or set up a smaller than normal goal post and practice kicking into that
What would a normal training week look like for pro soccer?
   -> type of strength? hours? cross-training ?


What’s the one cool move I can do to make it look like I know what I’m doing with a soccer ball? 
Basic pull-back move: charging at someone, take ball of your foot, put it on top of ball and roll it backwards and go in the opposite direction.
Where can we watch you play ?
Canada has a game coming up in February
League is normally on Fox Sports (working on getting a better
Games are all on NWSL’s YouTube channel (
Social Links 

Adapting to Challenges and NFL Football – Blake Bell

NFL, Football, San Francisco, Combine, Power, Speed, Agility,

In this week’s episode we talk to Blake Bell, an NFL Football player.  Blake is a Tight End for the San Francisco 49ers. Blake has a unique background since he was a quarterback in college, but converted to Tight End his senior year of college and continued that in the NFL.

We learn how Blake adapted his skills to a new position to continue his progression in football, which provides great lessons for everyone on adapting to the situations we are presented with to thrive.

Combine fitness, off-season training, basics of football and many other practical take-a-ways this week whether you are looking for some conversation fodder over the holidays or just continual improvement on your consummate athlete game!




Blake Bell (NFL) is a Tight End for the San Francisco 49ers. Blake has a unique background since he was a quarterback in college, but converted to Tight End his senior year of college and continued that in the NFL.

Practicing/living/training in Santa Clara, CA

Tell us you ?

How did you find football?

played growing up-dad and uncle both played professionally

uncle played 10 years for Chiefs, dad played 7 years for Colts and Seahawkswent to college in Oklahoma as a QB

You played quarterback in college but switched to tight-end, which is typically a pretty versatile player performing some blocking but also able to be used for receiving the ball. Why did you pick that spot? 

NFL vs Collegiatebattling with another guy and ended up just switching to tight end for the Sugar Bowl“position I was meant to play.”

QB: hardest position in sports—you have to know positions, where you’re going, read the defense, see everything on the field—very mental

Tight end: more physical, getting down and dealing with linebackers, etc.

coach was very big on video training/assessment

playing QB helped learn to see defense, which aided in tight end position

tight end very versatile and what the job is “depends on the team”

how did you make that switch successfully, it is not overly common to switch positions is it ? 

QB at Oklahoma let him get used to the more physical elements necessary for tight end

Your Dad played and your uncle, did this help make the path to the NFL easier? 

They were able to offer guidance dad helped coach until high school don’t always talk about football together!parents were open to whatever he wanted to play

ever play other sports?

played basketball and baseball had to decide between baseball and football b/c of throwing motion (pitching vs throwing football)played basketball throughout high school

switching from QB, was this hard? Did you feel disappointed or have trouble choosing? “it was completely my decision, I’d already been thinking about transferring.”dad played tight end as well had dreams about playing tight end as well too“When i made the decision I knew I was going full-throttle”

school/football balance

“it was tough”

you just had to make sure you were prepared. if you knew one day was a hard training day, you wouldn’t do as much work, but you’d do more on a rest day

you might struggle with it, but you have to do what you have to do to pass classes so you can stay on the field

Tell us about the combine experience – how much training did you have to put in prior to the Combine? (testing day for drafting)

Ryan Flaherty—trainer in Carlsbad—helped prep for weight lifting / running /etc.

“It’s one of the biggest interviews of your life and you only get one shot at it.”

train-use ocean as cold tub-repeat

“it was a grind and it was a tough time but it was the best time.”

40m time: 4.72 (“I wanted to break 4.6 but I was happy with what I was. I’m about 260lbs so that was good.”)—time is relative based on position, tight ends sort of depend on team/skill sets

Training camp had chef! (Trying to lean up to help with speed)

What are Combine exercises? 

40 yard dash time ?

weight / strength training

agility and ‘routes’—running simulated plays / workouts to see how you run and how you move

What is a typical training week for the off-season ?
when season is done, take a couple weeks off to get body back from season, deal with any injuries, vacation etc.get into training again; get more sleep!run, run routes in the AM and then relax for the rest of the day
When get Back to fitness building for season?
month or two beforehand, gradually introduce and build back up
ex: 10x100s, then 15×100 next session
start higher rep, lower weight; then add weight and decrease reps: standard lifts like squats, benches, power cleans
What about mobility?
cold tubs, hot tubs
lots of stretching
lots of people do pilates/yoga to stay stretched
any time you can keep moving!
How does this compare to in season?
 lift 2x per week in the beginning of week,
staying the same and not adding weight
trying to stay healthy,
nursing small injuries (i.e sprained ankle) to get ready for the game
pre-game workout? 
if you have a night game, maybe a team stretch, but at that point, you do what you gotta do to get ready to play“I just go out and stretch, maybe run a bit, do some routes, to get prepared. Going out not stretched is a good way to get injured.”Don’t want to do too much, the game is going to be taxing too
mental pre-game component?
Sports psychs are around
most mental is working with team, watching videos, prepping and working together
^similar to visualization!
“winning is everything”everyone is preparing the same and trying to figure out ways to win
Amazing Video Quality and Camera Angles in Football
you don’t think about the cameras, you think about the game when you’re on the field
Are there still skill sessions you work on each week? (not just tactical / plays ) ? 
During practice, you have time for offense, defense, specific periods.
You’re catching hundreds of balls, working on route concepts,
working on styles of catching balls (high, left, at the knees, etc.)
Machines that shoot the ball at you so you can simulate and catch 50 balls
“You might be at practice and run a simple route and you’re open and you just drop it” (and then you can see it on film)
“Look the ball in” — make sure you catch it and then run
“I’ve always thought that it’s the minor details that add up to be the big thing. It’s every day, working on those little things.”
“It’s the little details that make the biggest difference.”
“The game, you can snap your fingers and it’s done.”
Do players that don’t handle the ball still throw the ball around in practice?
 Defense guys might intercept or pick up a fumble, so they handle the ball occasionally, but not as much
They work on blocking drills, not catching drills
Everyone sticks to their positions
What is the best way to learn to throw/catch a foot ball ? Tips/drills?
 sometimes works at high school camps
best done in person
all comes down to the basics: gripping the ball right, elbow position, release, STEPPING AT TARGET
Gripping the ball: grip on the threads on the football
everyone has different techniques
 Catching the ball?
most of it’s just concentration
hands in a diamond—classic cue
make sure you catch the front point of the football—focus on that
so frequent that people take the eye off and that’s when you miss it=eye on the ball!
What do you do for crosstraining?
bit of everything—running a lot of routes
so need to be in shapesprint work
short runs for cardio
spin classes to give legs a good workout
steady state is hard, but good for him—makes him work and work parts of the body he doesn’t normally work
What is the best book (or movie) on football or for athletes (something influenced you)?
I always really liked Remember the Titans—it’s a classic and pretty accurate to real life.