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Archive for October, 2008

How to Stay Injury Free

Monday, October 27th, 2008

Want a secret or two on how to stay injury free?

That way you can stay on your feet and not sidelined.
If you are like most, losing your mobility
with your career and family life would spell doom.

Well, check this out. Back in 1992 I was
a sophomore LB…  playing against the OSU Buckeyes
who I have affectionately called the Cluck-eyes.

Yeah, yeah, we lost that game.
The next week we went up to Wisconsin
to play the Badgers.  Our team
was so pumped for the Clucks that we had
nothing left to give the next week.

‘Cept me.

We threw a new wrinkle at them and
lined me up at NOSE guard. And
the first three plays I made every tackle.

Then it happened. Their offense ran
a toss sweep to my right and as I pursued the
ball carrier -  a five foot nothing
little wide receiver appeared outta no where
and dove for my knee cap.


Luckily, I didnt hear anything snap. But it
hurt like hell.  I sucked it up and continued to

But a pop warner player would have been
better in my spot that game.
Since I couldnt plant on my one “wheel”
big ‘ole # 75 had his way with me.

I did manage to snag an interception. It was thrown
right into my breadbasket.  After that, I hobbled off the field and
sat with a ice pack taped to my knee for the remainder
of the game.

To make a long story longer…

That next week we faced East Carolina and I made
it my mission to do everything in my power to
be ready for it… when the average joe would have

Two things I did:
1) I never missed an ice treatment with the training staff.

2) I performed specific exercises my strength coach
and doctors agreed upon – to strengthen the
medial collateral ligament and muscles
surrounding it.

Notice how their advice was NOT to rest it.
Interesting, huh.

The other day I thumbed through Dr. Bill’s “How
to Avoid Knee Surgery” manual – the same
one you can get here … End Knee Pain.

… I recalled performing many of his exercises
to rehabilitate my strained knee.  I mean, if you
were to go one by one – a nod here – a nod there,
those exercises were apart of my knee rehab program.

As it turns out these same exercises keep people from
going under the knife.  Pretty fascinating.

Well, to wrap up my story …

That next week I was about 75% but I told the coaches
I was 95%.  They gave me the green light and I filled in
on run plays and goal line where I could.

Though you may not play football – you live life
and injuries happen all the time; people slip on ice, make a
wrong turn mowing the grass … and so on and so on.

Don’t let knee injuries and joint pain keep you
down.  Do somehting about it. Get the right exercises
and instruction to keep you on your feet, pain free.

And even if you dont have knee pain right now,
get this book to have on the shelf for family members
or future injuries… so you dont have to bother
digging up this email.

Do it now, my friend.

That link again is …


Vince Palko

My Birthday Celeberation

Monday, October 27th, 2008

Yesterday I had a wonderful birthday
celebration that the little ones put on for me.

Yesterday, my oldest was upset cause I wasnt
as geeked as she was for it.

There is some kind of message there
but dont feel like deciphering it right now.

She made the day really special and decked
the halls with family pictures
and 3″ x 8″ cut outs that read… “Go Dad!”

I BE one lucky man.

I              I
=:) – - – - <
I              I

I wrapped up the night with my famous
night run walks.  Been awhile since I’ve done
one but got a feeling more and more
are coming as the cold weather sets in.
Somethign about the cold invigorates
and energizes moi.

Perhaps I was a polar bear in a different life.

If you want other natural remedies
to energize and invigorate
your whole body – check out:

Now let’s move.


Vince Palko

P.S. For those interested in adding LB drills
to spice your boring exercise routine, check out

Who Actually Won The Final Debate

Thursday, October 16th, 2008

Political Debate Cartoon

Well, the presidential candidates put Toledo on the map last night.

Wahhoo! Score one for the Glass City!

And if you missed the debate – no worries-
not much more was said from the last two.

So a bit of comic relief …
check out who the Godfather of Cartoons
drew up as his winner of the last debate.


Vince “The Plugger” – Toledo, OH

(not to be mistaken with Joe “The Plumber” from Toledo, Oh)

P.S. And if you know someone who resembles this
Johnny Six Pack character (the candidates spotlighted up until last night) and can stand to lose a couple extra LBs, then forward these links to him or her:

The Cure for Childhood Obesity

Tuesday, October 7th, 2008

As parents, we want our kids to grow up
healthy, strong, and smart…

… not fat, out of shape, and lazy.

Now I dont think every kid who is large
is in trouble of becoming a statistic.
I was considered fat as a kid growing up…
yet I was always active.

Luckily, I grew up with a Dad who dropped everything
if I asked him to throw the football with me in the back yard.

Sometimes on Sundays he had work to
do to get ready for the week.

Even so, we (his kids) had an uncanny knack of convincing him
to forgo his work for some fun.

Since I loved spending time with him and
loved the sport of football – my passion for the sport grew exponentially.

Stay with me as I tie this back into fitness and health.

If you have checked the stats lately…
our young kids are growin fatter by the second.

And its up to us to lead by example and give
them opportunities to enjoy exercise.

The other night, my three amigoettes (girls) and I hit
the high school field wherein I walked them through
the Super Body Blitz.

We did Lombardis.

We ran the bags.

We hit the blocking sled.

We did five yard sprinters mixed
with “Hit Its.”

We did the linebacker.  (Picture all three in perfect stair step heights)

Then come forty minutes later -
everyone was still engaged and smiling.
And taking coaching.  They ate it up.

Wow. Aint a better site to see.

I’ve been proud of things I’ve done in
the past but to see your kids associate
exercise with a fun and big grins … man,
it doesnt get any better, baby.

This shows you that if kids – short attention span
and all- can enthusiastically perform the drills …

… Imagine what the Super Body Blitz could do for you.

Its fun,

its fast,

its hot,

its effective.

Even Vivian, my 2 year old, rallied from
a knock down by her older sister… and finished strong
by running fast through the line on the last 5 yard sprint.

There is something about the fall air, the
smell of dirt and grass mixed with sweat -
that I’ll always appreciate.

Thanks Dad.

Now its time to pass it on to our kids.
And I slot myself in there as well.

We can take a bite outta childhood obesity one kid at a time.


Vince Palko

The Grocery Store Ghoul

Tuesday, October 7th, 2008

The girls love to go to the grocery store
with me these days.

Especially since the store has a 6 foot
tall ghoul that stands guarding the
concentrate fruit juice freezer.

When you walk past him. His eyes
follow you and he groans some unsettling
noises too.

My girls have a love/hate relationship
with him.  They get scared when we get close
to him.  However, at the same time
they cant get enough of him.

For example, the last time we
were there his left hand fell off and was laying
on the ground.  My two year old asked about 27 times,
“Hey Dad, why did his hand fall off.”

And on top of that, every time we get into the car
they want a return visit to the store to check him out.

So they love him.

But when my oldest and I wanted to get all three
in front of the plastic bald ghoul for a picture the
two younger ones cried.

So they hate him too.

This illustrates the love – hate dynamic that exist
in this here universe.

Another area where you see a love hate
relationship is fitness.

Most people have it. Let me explain.
When they muster up the engine to move, they love fitness.

Its the mustering that most people hate.

The key is to find the motivating factors
that actually DO get you moving…

Tune into those and use them as mental
trump cards when you do NOT feel like moving your body.

These mini motivators will become your success system.

All for now.

Oh wait, and if you want a “quick hitter,” thats football talk
for a quick run play up the middle – then grab my Linebacker exercise

Do so now.


Vince Palko

Vince Palko Enterprises LLC
7051 Ramblehurst Dr.
Sylvania, OH 43560
Office Line: 419-841-3030

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