Archive for May, 2008
Ken Glidewell my brother…
Posted by: | CommentsI’ve been putting this off for several days because I never realized how hard it would be to write something that would actually befit a man that words couldn’t even come close to describing. I questioned my eloquence, my intellect and my worthiness of having the opportunity to call Ken “Mr. K” Glidewell my friend.
Everyone will go on about what a wonderful disc jockey he was on 102.7 FM -WEBN or how the music he made with bands like “Big in Iowa” created a huge fan base for local music. That he was probably the godfather or favorite “uncle” to Cincinnati’s local music scene and the unauthorized “Mayor” of Hamilton, OH that touched so many people that it would be an insult to try and name them all.
This was all true and yet Ken was so much more… Ken Glidewell was the most wonderful man anyone could ever aspire to be and one that I decided to model my chaotic life after. Although he wasn’t the wealthiest man in the world, he was “Rich” with desire to change the world by reaching out and helping a fellow human being. “Rich” with love for his family and friends. “Rich” beyond your wildest dreams with a sense of humor and a laugh that was so contagious that you laughed just because he was laughing…you didn’t even have to know what he was laughing about and you would be rolling in the aisles. He wasn’t a religious man but you always seemed to think that he was right with God because he went through life with the “Grace” and “Tolerance” of a Saint or at the very least the compassion of one who knows God.
I had the fateful chance of meeting Ken in my early days at 700WLW while getting my ass kicked on the radio by Gary Burbank on a regular basis. (The WEBN Studio was in the same building) We would occasionally talk about the local music scene and what shitty food the sponsors of the show would bring up. No matter where I was, if he heard my voice you knew what was going to resonate from his mouth…”COME ON ROCCO” filled the hallways and it always made me laugh even if I didn’t feel like laughing that day. Those words will always fill my heart as they did the hallways.
On a drizzling Saturday afternoon following a tailgate party that “Big in Iowa” was playing and I was doing promotional massages, (don’t ask…or even go there) I had the fortunate experience of walking with Ken (in the rain) to our cars. He told me that “Big in Iowa” was going to be playing out that night and that I should come out and see the band. In my mind, that really wasn’t the fortunate experience… while it was raining on us; Ken never said anything about the rain, not even “hey it’s raining” or “I wish I had an umbrella”. I know you think I’m wacky or something for mentioning this but it illustrates how unaffected he was by the things he couldn’t control, he dealt with it humorously and moved forward and was genuinely interested with what I had going on, when I knew for certain he had much better things to think about, that was Ken’s magic…he always made you feel like you were the only person in the world.
I couldn’t imagine how much pain he must have been in when the EMS people were airlifting him to the hospital but again without missing a beat he had the fortitude to joke with them answering a question about how he felt with “I’m 50 years old, I’m fat…and a motorcycle fell on me…how do you think I feel?” That’s Ken. Always comedy in front of tragedy.
One day I get a call from Ken and with that great voice he bellows, “Rock, I’m too fat. Can you help me out?” I almost pissed my pants with laughter. I told him, “I couldn’t wait to kick his ass” The very next day, he got his ass kicked and every other day after that for about 3 years. It got to the point that I would get pissed at him if he couldn’t train; not for health reasons but for my own selfish reasons…I just missed him and his perspective. He always had a way of showing you the better side of yourself and making it worth your while to be in his presence. Just by standing next to him you could become a better person.
It’s very rare you come across someone who you can say without reservation, “I Love You”, without hesitation, call a friend, a brother and a mentor in life. I thank God everyday that I was allowed to call Ken Glidewell my friend. I know his influence will live in me and the people I touch. Abby (Crab), Casey (Crab, jr.) and Jason my heart, love and affection will always be with you.

ROCCO on the Sandee & Clint Show, WKRS 1220 AM, Chicago, May 23, 2008
Posted by: | Comments
I was late (a week) getting this posted due to several unfortunate circumstances but it is now posted. You will also hear what sounds like my segment is being done from a wind tunnel and then in the middle of a crowded New York City street…that’s because… it is.
I have to remember that NYC streets will never be quiet and New York City store owners won’t let you find a quiet little corner for fear you may take up too much space in their store. Without further ado here it is: http://askroccobootcamp.com/Press/Sandee_Clint_52308.mp3

Dan Riley: A Strength Coaching Icon…
Posted by: | CommentsDan Riley is probably one of the biggest influences in
the way that I train people. He is now the Strength
Coach for the Houston Texans after a great career
with the Washington Redskins and Penn State. I’ve
been a huge fan ever since I first picked up his 1972
book “Maximum Muscular Fitness”. I still have a copy.
Thank you Dan for being a great mentor. Watch this
video and you too will become a fan.

After four kids…sex isn’t that great…
Posted by: | CommentsQ: Rocco, I just turned 32 and after having my fourth child last year I have noticed that my vagina is really loose and both my husband and I do not enjoy sex as much as we used to.
Are there any exercises that I can do to tighten my vagina. All I do now is attend a spinning classes 3-4 times a week and chase down four kids.
A: It’s obvious that you aren’t doing any exercise whatsoever to tighten the area you are asking about.
For any part of the body to get back in condition (or tightened, as you so eloquently put it) you would need to contract and release the muscle throughout its range of motion in a specific repetition range. What has happened to you is something similar to that of saltwater taffy.
Although salt water taffy is pliable (can bend and twist), once it is stretched it has a hard time coming back to its original shape, unless forced back though human hands.
The muscles of the vaginal canal don’t have a wide range of motion — it’s actually several centimeters.
The most efficient way to “train” your vaginal muscles is by doing an exercise called “Kegals” (pronounced “ka-gills” named for Dr. Kegal). These exercises are done by concentrating on clenching and unclenching your pubococcygeal muscles (aka your PC muscles), otherwise known as your “pelvic floor.”
It takes some hard concentration to get it right, especially after four kids.
I don’t know if I should write this, but I’m going to anyway: ask your husband to help out by inserting his fingers into your vagina and having you try to apply pressure or squeeze them. After several weeks of this training the pressure should be significant and then you will know that you’re properly tightened.
A side effect of performing “Kegals” in rhythmic movements is longer and more controlled orgasms.
I want to thank you for tuning in to the Dr. Ruth portion of askROCCO.
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Rocco Castellano is the co-founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at askROCCO.com. He is certified by the National Academy of Sports Medicine and has written “askROCCO Uncensored v1” available at bookstores. Ask your personal
fitness questions at askROCCO.com.

I hear it all the time…
Posted by: | CommentsI hear it all the time. “Rocco, I don’t have the time to workout…my job, my kids, my spouse”…MY ASS! I want you to stop making excuses for yourself and get into the body of your dreams.
Now I have made it impossible for you to make any more excuses because I’m giving you my
That’s correct 12 minutes every day and you will watch your fitness and energy skyrocket. Go to http://askroccobootcamp.com/5_Exercises.pdf and download it right now.
If you would love to learn more of how you can change your life and get the body of your dreams go to http://askroccobootcamp.com/teleseminars.php or get a fitness consultation from me personally.
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