Monday, December 30, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 12/23-12/29
Check out this week's video montage! Christmas break didn't stop us or our clients.... they were still working hard and seeing results. Have a happy and safe New Year! Can't wait to see everyone in 2014
Don't make resolutions, make good
It's that time of year when people start to look back at what has happened the year before and what they want to happen in the year ahead. Most people make the mistake of putting forth a new years resolution that is unrealistic. Let's face it, if you haven't worked out in 10 years, the odds of you training 7 days/week in about the same as you winning the lottery. So don't make some crazy resolution like this, instead make a resolution that you are going to make one attainable "resolution" per week. Week One could be to join a gym. Week two could be to go to that gym 2x/wk. Week Three could be to clean up your awful diet a little bit. After 52 weeks of these little victories, you will be surprised at just how much you have been able to change your life.These little weekly victories not only help you feel like a success but they also lead you to your ultimate goal of a better looking and healthier you. People can handle small tasks that are defined in front of them, but a large task with no direction seems overwhelming and will most likely never happen. If you just focus on one small task per week then over the course of the next year you will make more changes than you have over the last 10 years of your grandiose resolutions that never quite happened. I know that something like going to the gym 2x/wk seems like it wouldn't make a huge difference but honestly for someone who isn't working out, just going for a walk 2x/wk can make a big change.
This year don't just make a resolution, make good by setting one small goal per week and attaining it. If you aren't sure where to begin when it comes to your fitness or your eating then come see one of the great personal trainers at The Spot and they will not only get you on the right path, but keep you there so you make long lasting changes.
Tuesday, December 24, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 12/16-12/22
From everyone at The Spot, have a safe and merry Christmas!
Monday, December 23, 2013
The fastest way to get fit & look great
This is a secret that many of the fitness magazines never tell you because they don't want you to know the truth. The fastest way to get fit and look good is to lift weights, do cardio and follow a diet free from processed foods on a long term consistent basis. Wait a minute you are saying, that doesn't sound easy or fast, and it isn't. There are no shortcuts to fitness or looking good. If there were then everyone would look great and be fit. These commercials for this new miracle product or that are really miracles, as in it's a miracle that people are stupid enough to actually buy it.
The fact is that consistency in your training and your eating will over a long time yield great results. I always look at loosing 1/2% of body fat per week as a good goal. This means that if you are 25% body fat then you will lose 10% body fat and be at a very respectable 15% in 20 weeks. Although this seems like a long time, think about it in terms of how much fat you have put on in the last 6 months. In this age of instant text messaging and instant everything else, the one thing that has no instant solution is your health.
I know what I am saying doesn't sound sexy and appealing and that is why you never hear anyone in popular media talk about it. They just show pictures of ripped people smiling and capture it with "look how easy it is". Fact is that it is not easy and those people in the magazine pictures only look like that for a few weeks out of the year for the photo shoot. What they don't show is the hours upon hours that they spend in the gym and the eating they do, the food prep and the years of dedication. They want you to believe that if you just take their product then you can look like the model in the picture. This is false advertising and you should be aware of it.
Although we don't promise instant results and the newest fitness craze, what we do promise is that you will get fit and looking great by following our tried and true means of getting you to your goals. We won't promise it will be easy or that you won't mess up on your diet but we will promise to motivate you the whole way and pick you up when you stumble. These are the things that we do that separate us and by being up front and explaining what it takes to get to your individual goals, you are at aware of what is to come. This approach has made some people not want to train with us because we tell them it is not going to be easy and what it really takes to reach their goals instead of the standard "it's so easy, just join our gym" crap that is peddled at other facilities. I guess this doesn't make us the best sales people but we pride ourselves on being the best trainers, not the best sales people. We just know that in the long run the people who are serious about reaching their goals will seek us out because they want the best trainers, not sales people who sell the "get fit quick" fantasy.
If you know someone who is serious about reaching their New Years resolutions then send them this blog and tell them to get ahold of us. They may not like the truth of what it takes, but they will love the results we get.
The fact is that consistency in your training and your eating will over a long time yield great results. I always look at loosing 1/2% of body fat per week as a good goal. This means that if you are 25% body fat then you will lose 10% body fat and be at a very respectable 15% in 20 weeks. Although this seems like a long time, think about it in terms of how much fat you have put on in the last 6 months. In this age of instant text messaging and instant everything else, the one thing that has no instant solution is your health.
I know what I am saying doesn't sound sexy and appealing and that is why you never hear anyone in popular media talk about it. They just show pictures of ripped people smiling and capture it with "look how easy it is". Fact is that it is not easy and those people in the magazine pictures only look like that for a few weeks out of the year for the photo shoot. What they don't show is the hours upon hours that they spend in the gym and the eating they do, the food prep and the years of dedication. They want you to believe that if you just take their product then you can look like the model in the picture. This is false advertising and you should be aware of it.
Although we don't promise instant results and the newest fitness craze, what we do promise is that you will get fit and looking great by following our tried and true means of getting you to your goals. We won't promise it will be easy or that you won't mess up on your diet but we will promise to motivate you the whole way and pick you up when you stumble. These are the things that we do that separate us and by being up front and explaining what it takes to get to your individual goals, you are at aware of what is to come. This approach has made some people not want to train with us because we tell them it is not going to be easy and what it really takes to reach their goals instead of the standard "it's so easy, just join our gym" crap that is peddled at other facilities. I guess this doesn't make us the best sales people but we pride ourselves on being the best trainers, not the best sales people. We just know that in the long run the people who are serious about reaching their goals will seek us out because they want the best trainers, not sales people who sell the "get fit quick" fantasy.
If you know someone who is serious about reaching their New Years resolutions then send them this blog and tell them to get ahold of us. They may not like the truth of what it takes, but they will love the results we get.
Friday, December 20, 2013
Friday Technique Video - The Front Squat
This week, JL and Zach go over the front squat, one of the best hip openers and exercises for athletic development.
Thursday, December 19, 2013
Lifting Heavy Is...Good? - An Intern's Blog
As some of you may know, I am from Houston, Texas, and as the holidays are approaching, I decided to head home for a couple of weeks to get some much needed family time. For some unexplainable reason, I thought it was a good idea to head up to my old gym after a 20 hour drive and running on minimal sleep. Now my tolerance for idiocy is already low as it is, but factoring in sleep deprivation, let's just say that this was not the ideal day to spout off broscience in my face. Sure enough, within 10 minutes of me being there, one of the guys that has been a regular at this gym for at least the last 4 years (yet you wouldn't know it) came up to me and told me that I was lifting too heavy to make any serious hypertrophy gains and that using light weight while utilizing "time-under-tension" is the best way to gain mass...WHAT?!?!
I thought I had heard it all until this. The most basic principle of any kind of weight lifting whether it be bodybuilding, powerlifting, cross fit, etc is to pick up HEAVY things! And now just because some people are lazy and don't want to load up a bar and crank out heavy sets, this fad of lifting light and "squeezing" is gaining momentum.
I'm in no way saying that "time-under-tension" methodologies should never be used in a program. I'll be the first person to admit that I've tried just about everything while trying to put muscle on including TUT, and it has it's merits as an intensity technique. It will get you sore the next day, it will give you a nice pump in the gym, and yes you can make some progress using it, but nothing, I repeat, NOTHING will ever replace good old heavy weight.
Building a physique forged by heavy deadlifts, squats, and bench press will always look more impressive than one built with lighter weight and contraction training. Some people will say heavy weight is a great way to get injured or they don't feel the muscles working properly. Well lift with proper form while taking necessary precautions and you won't get hurt. You can't feel the muscles working? I guarantee if you're squatting 500 pounds that your quads, hamstrings, and glutes are all working pretty darn hard.
There are tons and tons of techniques out there meant to be added to your programs in conjunction with heavy weight not as an alternative. If your goal is to be big and strong then throw some weight on the bar and get focused on moving it up and down rather than avoiding a little strain.
Bryce Calvin- Strength and Conditioning Intern
I thought I had heard it all until this. The most basic principle of any kind of weight lifting whether it be bodybuilding, powerlifting, cross fit, etc is to pick up HEAVY things! And now just because some people are lazy and don't want to load up a bar and crank out heavy sets, this fad of lifting light and "squeezing" is gaining momentum.
I'm in no way saying that "time-under-tension" methodologies should never be used in a program. I'll be the first person to admit that I've tried just about everything while trying to put muscle on including TUT, and it has it's merits as an intensity technique. It will get you sore the next day, it will give you a nice pump in the gym, and yes you can make some progress using it, but nothing, I repeat, NOTHING will ever replace good old heavy weight.
Building a physique forged by heavy deadlifts, squats, and bench press will always look more impressive than one built with lighter weight and contraction training. Some people will say heavy weight is a great way to get injured or they don't feel the muscles working properly. Well lift with proper form while taking necessary precautions and you won't get hurt. You can't feel the muscles working? I guarantee if you're squatting 500 pounds that your quads, hamstrings, and glutes are all working pretty darn hard.
There are tons and tons of techniques out there meant to be added to your programs in conjunction with heavy weight not as an alternative. If your goal is to be big and strong then throw some weight on the bar and get focused on moving it up and down rather than avoiding a little strain.
Bryce Calvin- Strength and Conditioning Intern
Wednesday, December 18, 2013
Know Your Goal (and know how to train for it)
Between Facebook, Instagram, and every terrible/legitimate website dedicated to getting stronger, faster, jacked, yoked, shredded, explosive, aesthetic, hyooge, etc. there is a plethora of individuals and sources to follow on your path to greatness. The vast amount of resources and information at our fingertips is great but, at the same time, it’s easy to get caught up following people and programs that may not be right for your goals. For the seasoned iron pumper this is probably not an issue but for the pencil neck n00b (or the vast majority of people), this can be a real issue. Before you follow some random program because the dude who wrote it is really vascular or has a monster squat, it’s important to know your goal then figure out what you need to do to get there. I think a flow chart might be nice for this but given that my technology skills are on par with an ornery old person, I’ll stick with this.
Are you an athlete? Then don’t follow a bodybuilding program. Don’t follow a powerlifting program. Yes, powerlifting will make you strong but powerlifting is a sport. As a soccer, volleyball, football, lacrosse, etc player you need to be strong but your goal isn’t (and shouldn’t be) to have a bar bending bench. You shouldn’t even be hitting heavy singles on your lifts. Because that’s not the point of your weight room training. Likewise, you shouldn’t do crossfit. Crossfit is a sport. It’s not programmed to make you better at your sport.
Do you want to get strong? You probably shouldn't be following a cutting bodybuilding program. Doing volume based and isolation work will not be the most beneficial when it comes to improving your patterns and overall strength. Furthermore, for the most part, it’s good to be a little chubs for powerlifting. Good for your joints and good for bouncing your stomach off your thighs when you squat. Granted, there are a lot of great, super cut powerliters. But, the point of the sport is not to be vascular and have the biggest bicep peak. Some powerlifters do great with high volume training but don’t get caught up in trying to do too much with the wrong program or your strength will suffer.
Before I started powerlifting, I did random bodybuilding stuff that I found on the internet. I wanted to be strong but didn’t have a concrete goal or any concept of training for said goals. Needless to say, I didn’t make very good progress for a number of years until I dialed into my goal and figured out the training that was most effective to get there. Make sure you have a concrete goal and are following a program that’s in line with those goals or else you’ll be spinning your wheels wondering why you’re not making progress.
Coach Lily
Top 10 articles of the week for 12/18/2013
Motivation -- what it is and how you build it.
Exercise - the potent medicine.
The human body is capable of way more than most of us realize, and if planned and done properly, you can push yourself way further then you ever thought possible. See one method in this article.
You become what you think and what you choose. Only you limit your progress.
What are some of the best single leg exercises?
Good habits strengthen your foundation,
How old are you .... really? GREAT article on how it doesn't matter how old you are, it matters with what you do with how old you are. Spot clients... you are training at the right place.
How to change your life with simple mini habits - small decisions of resolve.
Get it done in the morning.
Finding the balance.
Tuesday, December 17, 2013
Club sports and the one sport athlete
I didn't know there were such things as club sports when I was younger and I graduated high school only ten years ago. Athletes when I was younger played 2-3 sports through out the year. You very rarely saw athletes committing to only one sport. Even when we were just young bucks we played soccer, t-ball, football, basketball and if we weren't at practice or games we were out running and jumping being kids. Even through high school I remember getting up early to lift, go to school, go to practice then after practice go do more physical activity. But today kids are committing to ONE sport in middle school. Working with hundreds of club volleyball players through out the week I always ask the girls what other sports do you play and they look at me and laugh then proceed to tell me that they don't have "time" to play other sports because they have to commit all their time to one sport. It breaks my heart. It really does. A lot of these girls are so talented but are stuck playing one sport because of politics and coaches with big egos. It's a flawed system based on ignorance.
Parents ask me all the time how can my kid become a better athlete and I tell them have them play more then one sport. Well little Jimmy Smith doesn't have time for that. Kid has pitching practice, then batting practice, then practice practice, then speed and agility then he needs to go home and study and make grades. Can't hang out with friends. Poor little tink tink. Then these kids come to us with over use injuries that are extremely predictable. We explain to the parents that the kid needs an offseason and guess what little Jimmy ain't got time for no offseason. Well then little Jimmy is going to just become another injury statistic. Long term this is deteremental to the kids growth both mentally and physically. Another reason is there are bad coaches who don't understand movement patterns and what proper jumping and running should actually look like. So they instill this poor motor patterns into your child and you as a parent have no idea. Then they have no idea how to physically prepare your child for their sport. No credentials to be a coach. Think about it you wouldn't trust a doctor who got a weekend certification but you'll trust a coach who got their certification at a weekend seminar? C'mon you're better then that.
Its funny the club girls we train leave our facility in the best shape they have ever been in and then when they return from their high school season they are back to the worst shape they have ever been in. Parents open your eyes. Don't let your kid be another statistic. Have them play more then one sport. Let them have an offseason. Let them be kids.
Coach B
Parents ask me all the time how can my kid become a better athlete and I tell them have them play more then one sport. Well little Jimmy Smith doesn't have time for that. Kid has pitching practice, then batting practice, then practice practice, then speed and agility then he needs to go home and study and make grades. Can't hang out with friends. Poor little tink tink. Then these kids come to us with over use injuries that are extremely predictable. We explain to the parents that the kid needs an offseason and guess what little Jimmy ain't got time for no offseason. Well then little Jimmy is going to just become another injury statistic. Long term this is deteremental to the kids growth both mentally and physically. Another reason is there are bad coaches who don't understand movement patterns and what proper jumping and running should actually look like. So they instill this poor motor patterns into your child and you as a parent have no idea. Then they have no idea how to physically prepare your child for their sport. No credentials to be a coach. Think about it you wouldn't trust a doctor who got a weekend certification but you'll trust a coach who got their certification at a weekend seminar? C'mon you're better then that.
Its funny the club girls we train leave our facility in the best shape they have ever been in and then when they return from their high school season they are back to the worst shape they have ever been in. Parents open your eyes. Don't let your kid be another statistic. Have them play more then one sport. Let them have an offseason. Let them be kids.
Coach B
Monday, December 16, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 12/9-12/15
The New Year is almost here, but our clients are already killing it! Athletes are training hard, and champions are being built! The holidays are no excuse!
Friday, December 13, 2013
JL's Friday technique video- shoulder integrity exercises
This week, JL goes over a few shoulder integrity exercises to help build joint stability. These are beneficial for everybody looking to improve their over all strength, fitness, and joint health.
Thursday, December 12, 2013
A Little Pep In Your Step- An Intern's Blog
When it comes to everything from your training to trying to control a large group of athletes, time management is crucial. Sometimes you only have a limited amount of time to complete whatever it is that you are trying to do, and being lackadaisical will not only impede on your time but also on your athletes'.
You have to move with a sense of urgency especially when training younger kids as they feed off the energy that you bring. If you show up and are visibly tired and bored, how are 12 year olds supposed to be exited to train with you? On the other hand, if you are encouraging and drive your athletes to push themselves then they will look forward to spending their time with you. If you can make training for an athlete fun (especially younger kids), then it won't feel like such a burden for them, more kids will show up every week, and you get more out of it knowing that you're doing your job.
So why am I preaching about the importance of moving quickly? Probably because I am one of the slowest people in the world.
And it is not because I am lazy; it's just how I am. I have just gotten into bad habits over the years of taking my time to walk places or making sure I get my mandatory 5 minute breather in between sets, and now it has become muscle memory which I am trying to reverse under the watchful eye of JL. If you're like me and like to take your time, try to condense what should be a 2+ hour workout into 60 minutes. You'll get an appreciation for time management real fast.
In general, to get to where you want to be today, you have to keep up with pace. Some people naturally move like their life depends on it, but for us other folk we have to "train" our urgency. The more we train it in the gym, with athletes, or in everyday life, the more it gets instilled in our brain as habit.
Bryce Calvin-Strength and Conditioning Intern
You have to move with a sense of urgency especially when training younger kids as they feed off the energy that you bring. If you show up and are visibly tired and bored, how are 12 year olds supposed to be exited to train with you? On the other hand, if you are encouraging and drive your athletes to push themselves then they will look forward to spending their time with you. If you can make training for an athlete fun (especially younger kids), then it won't feel like such a burden for them, more kids will show up every week, and you get more out of it knowing that you're doing your job.
So why am I preaching about the importance of moving quickly? Probably because I am one of the slowest people in the world.
And it is not because I am lazy; it's just how I am. I have just gotten into bad habits over the years of taking my time to walk places or making sure I get my mandatory 5 minute breather in between sets, and now it has become muscle memory which I am trying to reverse under the watchful eye of JL. If you're like me and like to take your time, try to condense what should be a 2+ hour workout into 60 minutes. You'll get an appreciation for time management real fast.
In general, to get to where you want to be today, you have to keep up with pace. Some people naturally move like their life depends on it, but for us other folk we have to "train" our urgency. The more we train it in the gym, with athletes, or in everyday life, the more it gets instilled in our brain as habit.
Bryce Calvin-Strength and Conditioning Intern
Wednesday, December 11, 2013
Tips for Interns
As we roll into our winter internships, I’d like to offer some tips for those who are looking for or starting their internships.
1) Always ask questions. Your internship is the best learning experience you’ll have. That being said, there’s pretty much no such thing as a stupid question. If you don’t know the answer to something, ask. Ask why things are programmed a certain way, about exercise selection, cueing, etc. Even if you think it’s a stupid question, it’s better to know the answer than to not gain the knowledge or have an athlete ask you why you do something and not know the answer.
2) Always be available. Even if things are not on your schedule, stick around. Shadow during sessions, go to conferences. Not only will you get the most out of your time there but it will also show that you want to be there and get better at your job.
3) Know that you will have to pay your dues. Yes you will clean the gym and stock things but everyone’s been there so don’t get all uppity about doing grunt work.
4) Treat your internship as an interview. Show that you are willing to put in the effort. Many internships end in a job or a reference so don’t treat it as something that you just want to get out of the way.
5) Know what’s expected of you. Different places have different roles for their interns. If you are unsure about your role, ask. If you’re shadowing a coach, ask what their expectations are for you. They may want you to do some coaching or just observe and ask questions. Find that out so you don’t overstep your bounds or underperform.
6) Know that you don’t know everything. You’re the bottom man on the totem pole for a reason. Don’t get defensive when you’re critiqued. Those around you are trying to help you and make you better and if you’re never corrected, that won’t happen.
Coach Lily
1) Always ask questions. Your internship is the best learning experience you’ll have. That being said, there’s pretty much no such thing as a stupid question. If you don’t know the answer to something, ask. Ask why things are programmed a certain way, about exercise selection, cueing, etc. Even if you think it’s a stupid question, it’s better to know the answer than to not gain the knowledge or have an athlete ask you why you do something and not know the answer.
2) Always be available. Even if things are not on your schedule, stick around. Shadow during sessions, go to conferences. Not only will you get the most out of your time there but it will also show that you want to be there and get better at your job.
3) Know that you will have to pay your dues. Yes you will clean the gym and stock things but everyone’s been there so don’t get all uppity about doing grunt work.
4) Treat your internship as an interview. Show that you are willing to put in the effort. Many internships end in a job or a reference so don’t treat it as something that you just want to get out of the way.
5) Know what’s expected of you. Different places have different roles for their interns. If you are unsure about your role, ask. If you’re shadowing a coach, ask what their expectations are for you. They may want you to do some coaching or just observe and ask questions. Find that out so you don’t overstep your bounds or underperform.
6) Know that you don’t know everything. You’re the bottom man on the totem pole for a reason. Don’t get defensive when you’re critiqued. Those around you are trying to help you and make you better and if you’re never corrected, that won’t happen.
Coach Lily
Top articles of the week for 12/11/2013
Some of the best back exercises.
You don't need to be sore to have had a good training session.
How to face a fear instead of hiding from it.
Ladies - part 2 How to deal with stress and its effect on your body.
Great tips for staying on track with your diet during the holiday season.
Get up off the couch folks,
4 steps to staying active during this holiday season.
Is your thyroid why you gained weight? Some great information on thyroid damage and how to overcome....learning to avoid unhealthy habits to "get lean".
Yes, more about the thyroid for women.
How to get out of debt.
Tuesday, December 10, 2013
ACL injury prevention
Everybody wants to jump higher and run faster. I understand that because most game changing plays are determined by fractions of a second but ACL injuries continue to rise every year. ACL injuries can be one of the most devastating knee injuries yet they are so common. Even with advances in medicine about 25% of those that have ACL reconstruction will have a second ACL injury. That’s a 1 in 4 chance of reinjuring the same ACL.
Females have a 3 times greater risk than males in regards to ACL injuries. There is a lot that goes into why but that’s not the point of this blog. But the main reason is when the knees collapse or as we in the industry call valgus collapse or abducted position of the knee. This position is usually achieved during landing and cutting (deceleration phase of the cut). Now this knee collapse can be fixed by a coach who knows what they are doing. The poor neuromuscular control involved in landing and cutting can be modified through proper training.
This isn’t achieved with more jumping and sprinting but by coaching the landing and deceleration phase of running. Think of a club volleyball player who plays volleyball everyday of the year. Jumping, running, landing and cutting. Now if their movement patterns are wrong they end up practicing this improper pattern hundreds if not thousands of times a year. Your strength and conditioning coach needs to focus on sound running, jumping, deceleration and body mechanics and then strengthen these good patterns with properly progressed weight training.
Teaching the mechanics is crucial but without strengthening their body your child won't have the strength to maintain them under higher work loads. Most facilities think that simply making a kid run around and get tired is good enough but we know that teaching these proper patterns is the key to preventing injury and increasing sporting performance. If your coach doesn’t work on any of this then I hate to break it to you but your child is just an ACL injury waiting to happen. Please understand that your child is at a critical time in their sporting career and from what I’ve heard from our Spot family parents is that other programs are not preparing children for their sport. Most of them just run kids through cones and ladders failing to address the important issues that really help children prevent injuries.
Don't wait get your child the coaching they deserve.
Coach B
Females have a 3 times greater risk than males in regards to ACL injuries. There is a lot that goes into why but that’s not the point of this blog. But the main reason is when the knees collapse or as we in the industry call valgus collapse or abducted position of the knee. This position is usually achieved during landing and cutting (deceleration phase of the cut). Now this knee collapse can be fixed by a coach who knows what they are doing. The poor neuromuscular control involved in landing and cutting can be modified through proper training.
This isn’t achieved with more jumping and sprinting but by coaching the landing and deceleration phase of running. Think of a club volleyball player who plays volleyball everyday of the year. Jumping, running, landing and cutting. Now if their movement patterns are wrong they end up practicing this improper pattern hundreds if not thousands of times a year. Your strength and conditioning coach needs to focus on sound running, jumping, deceleration and body mechanics and then strengthen these good patterns with properly progressed weight training.
Teaching the mechanics is crucial but without strengthening their body your child won't have the strength to maintain them under higher work loads. Most facilities think that simply making a kid run around and get tired is good enough but we know that teaching these proper patterns is the key to preventing injury and increasing sporting performance. If your coach doesn’t work on any of this then I hate to break it to you but your child is just an ACL injury waiting to happen. Please understand that your child is at a critical time in their sporting career and from what I’ve heard from our Spot family parents is that other programs are not preparing children for their sport. Most of them just run kids through cones and ladders failing to address the important issues that really help children prevent injuries.
Don't wait get your child the coaching they deserve.
Coach B
Monday, December 9, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 12/1-12/8
Check out this week's video training compilation! Great things are happening at The Spot! Come on in and check it out!
Wednesday, December 4, 2013
Simple ways to reach your goals pt. 1
There are a few basic rules you need to follow if you want to be successful in the gym. No matter your goals, the same basic rules apply. If you follow them, you will be successful. If you don’t, you won’t. Simple as that.
1) Be consistent! If you have a killer routine but do it a few times a month, you won’t get anywhere. If you have a solid routine and do it 3+ times a week, you will get results. Period. Getting stronger, faster, leaner, and more badass means that you’re giving your body a stimulus to respond to and it adapts to that stimulus. If you don’t consistently give your body that stimulus, you won’t get any better. On another note, stop doing random stuff all the time. It might be exciting to do whatever workout you read in every new Muscle & Fitness but if you keep doing random things, don’t be surprised if you never get stronger or more jacked. Be consistent not only means hitting the gym consistently but sticking with something for enough time to see it yield results.
2) Keep it simple! Especially if you’re new to training, it can be easy to follow a routine that looks cool in a magazine or website only to find it hard to stick to and not have it yield results. There’s a reason why people have been squatting, deadlifting, and pushing weights around for a long time. It works. If you get better at deadlifting and squatting you will definitely see better results than making sure you isolate your triceps every time on the triple overhead extension assault of death exercise that I can guarantee some asshole made up to fill up space in magazine. If you can consistently progress on the most basic exercises, you will see results. It’s as simple as that.
3) Make it a priority. One of the hardest parts of starting to workout is making it a habit in your life. Just like everything else you do on a regular basis, working out needs to be one of them too. In order to make it a priority, have a goal (see #5). Find a way to make what you want in the long run (your goals) more important than what you want right now (beer and nachos and netflix). Setting goals, having a trainer, and training buddies will ensure that you stay accountable.
4) Recovery. This is an important one. Don’t let your training go to waste. Proper nutrition, sleep, mobility, and soft tissue work will make sure you get the optimal results and keep you healthy and injury free. Don’t overlook the things that happen outside of lifting as it could completely derail your efforts.
5) Have a goal. It doesn’t matter whether you want to lose weight, get strong like a bull, compete, or just workout on a consistent basis. Find your goal and use it to motivate you. In the end, no one can motivate you except yourself. No amount of inspirational pictures on Facebook or quotes you wrote on a post-it can get you to do what you need to do.
-Coach Lily
1) Be consistent! If you have a killer routine but do it a few times a month, you won’t get anywhere. If you have a solid routine and do it 3+ times a week, you will get results. Period. Getting stronger, faster, leaner, and more badass means that you’re giving your body a stimulus to respond to and it adapts to that stimulus. If you don’t consistently give your body that stimulus, you won’t get any better. On another note, stop doing random stuff all the time. It might be exciting to do whatever workout you read in every new Muscle & Fitness but if you keep doing random things, don’t be surprised if you never get stronger or more jacked. Be consistent not only means hitting the gym consistently but sticking with something for enough time to see it yield results.
2) Keep it simple! Especially if you’re new to training, it can be easy to follow a routine that looks cool in a magazine or website only to find it hard to stick to and not have it yield results. There’s a reason why people have been squatting, deadlifting, and pushing weights around for a long time. It works. If you get better at deadlifting and squatting you will definitely see better results than making sure you isolate your triceps every time on the triple overhead extension assault of death exercise that I can guarantee some asshole made up to fill up space in magazine. If you can consistently progress on the most basic exercises, you will see results. It’s as simple as that.
3) Make it a priority. One of the hardest parts of starting to workout is making it a habit in your life. Just like everything else you do on a regular basis, working out needs to be one of them too. In order to make it a priority, have a goal (see #5). Find a way to make what you want in the long run (your goals) more important than what you want right now (beer and nachos and netflix). Setting goals, having a trainer, and training buddies will ensure that you stay accountable.
4) Recovery. This is an important one. Don’t let your training go to waste. Proper nutrition, sleep, mobility, and soft tissue work will make sure you get the optimal results and keep you healthy and injury free. Don’t overlook the things that happen outside of lifting as it could completely derail your efforts.
5) Have a goal. It doesn’t matter whether you want to lose weight, get strong like a bull, compete, or just workout on a consistent basis. Find your goal and use it to motivate you. In the end, no one can motivate you except yourself. No amount of inspirational pictures on Facebook or quotes you wrote on a post-it can get you to do what you need to do.
-Coach Lily
Top 10 articles of the week for 12/4/2013
Mastering the squat. Yes...it is important.
Why you should or should not switch up your training program.
Think smart about your food choices.
Making each day a little better.
Healthy travel tips for the holidays.
Ladies - how to deal with stress and gain an understanding of what it does to your body.
Even if you are not a competitive fighter, these tips will serve you to get through the holidays with some great information that can be applied to all.
How to develop your ability to focus.
An "eating healthy" script for the holidays and dealing with families who "don't" eat healthy.
http://www.nerdfitness.com/
Dealing with difficult people over the holidays.
Tuesday, December 3, 2013
Sleep Is Overrated
There are 168 hours in a week. Lets say you train 4 times a week at 1.5 hours a session. That equates into 6 hours of training. Of those 6 hours you really don't even train 90 minutes. You warm up, you talk, you roll around on a foam roller, you check your phone and you occasionally lift some weights. So subtract 6 from 168 we get 162 hours left in your week. While training hard and being consistent is important in your quest to reaching your potential you need to optimize how you use the rest of your time outside the gym. That needs to be with what you eat and one over looked factor is sleep.
Many think that they can get away with 4-5 hours of sleep or that there is to much to do during the day that they can sacrifice sleeping. Well new science is showing that Improving your sleep is an extremely important aspect that can have powerful implications in your performance as an athlete. Life is stressful with training, work, school, relationships and everything else that falls in-between these, they all place stress on the nervous system. The body is designed to experience stress but if there is no time in-between where the body gets some relief from this stress the body begins to breakdown and we see adverse reactions to stress. Therefore you need to have strategies in place to help promote recovery and maintaining a balance within the body.
Sleep often falls to the side as a recovery tool. We all do mobility and eat right but sleep gets a back seat. Well sleep is your most essential component to recovery. It's even more important if you are injured, traveling or in the competition phases of your training. If you are depriving yourself of sleep you will be unable to perform in the gym, on the field/court or even with normal everyday tasks. Poor sleep during max effort training, where you are continuously beating your body down will lead to under recovery and early signs of overtraining.
Tips to help you sleep
You need 7-9 hours of sleep per day
Stop consuming caffeine in the afternoon.
De-stress for 20 minutes. Just relax and unwind. No phones, computers or outside distractions.
Turn all electronics off an hour before bed
Have bedroom temperature 67-70 degrees F
Take naps daily around 30 minutes in length but avoid them in the late afternoon/evening
Plan tomorrow before dinner. So make your to-do list so you don't lay in bed thinking about all the things you have to do tomorrow as they will be on your list waiting for you when you get up.
If you can't sleep within 15 min try reading. The book super training will put you right to sleep.
When you lay down close your eyes and concentrate on your breathing. Focus on letting go of all muscular tension. Begin at the top and work your way down.
Improve your sleep. Improve your performance. It's science.
Coach B
Many think that they can get away with 4-5 hours of sleep or that there is to much to do during the day that they can sacrifice sleeping. Well new science is showing that Improving your sleep is an extremely important aspect that can have powerful implications in your performance as an athlete. Life is stressful with training, work, school, relationships and everything else that falls in-between these, they all place stress on the nervous system. The body is designed to experience stress but if there is no time in-between where the body gets some relief from this stress the body begins to breakdown and we see adverse reactions to stress. Therefore you need to have strategies in place to help promote recovery and maintaining a balance within the body.
Sleep often falls to the side as a recovery tool. We all do mobility and eat right but sleep gets a back seat. Well sleep is your most essential component to recovery. It's even more important if you are injured, traveling or in the competition phases of your training. If you are depriving yourself of sleep you will be unable to perform in the gym, on the field/court or even with normal everyday tasks. Poor sleep during max effort training, where you are continuously beating your body down will lead to under recovery and early signs of overtraining.
Tips to help you sleep
You need 7-9 hours of sleep per day
Stop consuming caffeine in the afternoon.
De-stress for 20 minutes. Just relax and unwind. No phones, computers or outside distractions.
Turn all electronics off an hour before bed
Have bedroom temperature 67-70 degrees F
Take naps daily around 30 minutes in length but avoid them in the late afternoon/evening
Plan tomorrow before dinner. So make your to-do list so you don't lay in bed thinking about all the things you have to do tomorrow as they will be on your list waiting for you when you get up.
If you can't sleep within 15 min try reading. The book super training will put you right to sleep.
When you lay down close your eyes and concentrate on your breathing. Focus on letting go of all muscular tension. Begin at the top and work your way down.
Improve your sleep. Improve your performance. It's science.
Coach B
Monday, December 2, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 11/25-12/1
Check out this week's video training montage! Lots of things going on at The Spot Athletics. Our athletes are in full swing, and our clients are getting ready for the new year! Start your goals now, don't wait for January!
What it takes to be an athlete
Do you know what makes a good athlete?
A lot of people seem to recognize when they see an amazing play in sports that the person performing the play is an amazing athlete. But what does it take to get that person to be able to do those things that amaze and captivate us. Simply put, the person must possess enough of the requisite motor pattens to be able to solve the spacial problem with their body and be able to do so quickly that it looks natural. Yes, when a defender avoids a blocker and makes a great tackle, they are just solving a spacial problem with their body. Being able to do this and do this quickly is what refer to as a great athlete.
So how do you make one of these athletes. It first starts with the acquisition of a diverse set of motor patterns. One of the biggest problems in sport today is that youths are specializing in sport so young that they aren't exposed to a wide array of motor patterns and thus have a limited set of patterns to solve these spacial problems or another way to say it "they are limited athletically". Sure they look good if they are playing against the same level of the sport they are used too, but what happens when they go to the next level. The speed changes and the play changes which requires them to solve different spacial problems, and they can't do it, so they aren't good at their sport any more. To acquire a diverse set of motor patterns an athlete must participate in a wide array of activities and/or be in a structured program that understands and helps develop these crucial patterns.
Here at the Spot Athletics we expose our young athletes to as many motor patterns as we can in hopes that we can help engrain a diverse set of patterns in which they can dominate their chosen sport as they age. On top of developing this diverse set of motor patterns we also strengthen the muscles they need to perform them. Most importantly we also strengthen the nervous systems which controls how these patterns are used. Through various plyometric and neural patterning drills we are able to get our young athletes to think and react to a diverse set of spacial problems much quicker. What this all means is that our young athletes look much better in their sports and in general movement (athleticism) as well. This is just another example of how The Spot Athletics uses it's vast knowledge of how athletes are built to make our young athletes into future champions.Wednesday, November 27, 2013
Top 10 articles of the week for 11/27
Your mental attitude...the one thing you CAN control in the moment.
http://articles.elitefts.com/
20 ways to burn 500 calories.
http://breakingmuscle.com/
Passion trumps everything.
http://articles.elitefts.com/
How to become gluten-free and stay that way.
http://breakingmuscle.com/
How to get a great night's sleep.
http://www.marksdailyapple.
This article relays how self-talk can affect training performance.
http://well.blogs.nytimes.com/
The need for water before you need it.
http://articles.elitefts.com/
For the parents - how fit is your child?
http://www.npr.org/blogs/
What are the natural anti-inflammatories?
http://breakingmuscle.com/
How to substract or remove things from your life.
http://zenhabits.net/minus/
http://articles.elitefts.com/
20 ways to burn 500 calories.
http://breakingmuscle.com/
Passion trumps everything.
http://articles.elitefts.com/
How to become gluten-free and stay that way.
http://breakingmuscle.com/
How to get a great night's sleep.
http://www.marksdailyapple.
This article relays how self-talk can affect training performance.
http://well.blogs.nytimes.com/
The need for water before you need it.
http://articles.elitefts.com/
For the parents - how fit is your child?
http://www.npr.org/blogs/
What are the natural anti-inflammatories?
http://breakingmuscle.com/
How to substract or remove things from your life.
http://zenhabits.net/minus/
Tuesday, November 26, 2013
Seven Tips to Survive Thanksgiving
It’s that time of year. It’s the holidays. Family, friends and awesome food. But most of you will freak out about the holiday weight gain. Just google Thanksgiving and weight gain and you’ll come up with a ton of articles on how to stay thin for the holidays. They say the average thanksgiving meal is 3,500 calories. Sounds like a solid bulking session if you ask me. But in all seriousness unless you are dieting down for a bodybuilding show enjoy Thanksgiving. Enjoy the food. Enjoy the company. You won’t gain any weight from one day of cheat meals. It’s not going to sabotage your gains bro, I promise. Stop worrying about cutting 100 calories if you don’t eat the crust with your pie. You’ve been training extremely hard all year, well most of us have and you should be able to enjoy the holidays with your friends and family instead of being miserable over thinking you can’t eat all the good food because you’ll instantly get fat. Sorry the body doesn’t get fat in one day nor in one meal. It’s science so that means it’s true. Now I’m not saying stuff your face till you are so uncomfortable that you can’t move, I mean thats what my training partners and I will do but I don’t suggest that to any of you. So here are
Seven Tips to Survive Thanksgiving
1: Portion control. Select your favorite foods that you can’t live without and select reasonable-sized protions. I suggest you don’t waste your calories on foods you can have all year though, eat the foods that only come out once a year. But here is a secret if you keep your portions small, you can enjoy whatever you like.
2: Workout Thanksgiving morning on an empty stomach. Have it be a serious weight session or just a walk. Get some exercise in and do it on an empty stomach. Your gains will be alright. I’m a big fan of training in a fasted state because it works.
3: Your best bets if you are concerned are white meat, plain veggies, sweet potatoes (not the sweet potato casserole with marshmallows, maple syurp and all that), mashed potatoes, defatted gravy and that delicious pumpkin pie. Those tend to be lower in fat and calories.
4: Don’t inhale your food. Eat slow. Enjoy the conversation at the table. Actually taste and enjoy the food.
5: Eat in the afternoon. Spread the fest out all day. After dinner go outside. Go for a walk. Play football. Enjoy the cool weather. After that come in and have dessert. Watch a movie. Don’t try and cram 4,000 calories into one sitting.
6: Relax on the sugary drinks and alcohol. A lot of calories in drinks and they add up quick.
7: Don’t focus on food. Don’t focus on weight gain (unless you are bulking) or weight loss. Enjoy your friends. Enjoy your family. Celebrate and be thankful for your friends and family. That’s what this holiday is all about.
Happy Thanksgiving
Coach B
Seven Tips to Survive Thanksgiving
1: Portion control. Select your favorite foods that you can’t live without and select reasonable-sized protions. I suggest you don’t waste your calories on foods you can have all year though, eat the foods that only come out once a year. But here is a secret if you keep your portions small, you can enjoy whatever you like.
2: Workout Thanksgiving morning on an empty stomach. Have it be a serious weight session or just a walk. Get some exercise in and do it on an empty stomach. Your gains will be alright. I’m a big fan of training in a fasted state because it works.
3: Your best bets if you are concerned are white meat, plain veggies, sweet potatoes (not the sweet potato casserole with marshmallows, maple syurp and all that), mashed potatoes, defatted gravy and that delicious pumpkin pie. Those tend to be lower in fat and calories.
4: Don’t inhale your food. Eat slow. Enjoy the conversation at the table. Actually taste and enjoy the food.
5: Eat in the afternoon. Spread the fest out all day. After dinner go outside. Go for a walk. Play football. Enjoy the cool weather. After that come in and have dessert. Watch a movie. Don’t try and cram 4,000 calories into one sitting.
6: Relax on the sugary drinks and alcohol. A lot of calories in drinks and they add up quick.
7: Don’t focus on food. Don’t focus on weight gain (unless you are bulking) or weight loss. Enjoy your friends. Enjoy your family. Celebrate and be thankful for your friends and family. That’s what this holiday is all about.
Happy Thanksgiving
Coach B
Monday, November 25, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 11/17-11/24
It's getting cold, but our clients are still sweating hard and seeing results! Check out all the hard work they're putting in. Make sure you share and go like us on Facebook! www.facebook.com/TheSpotAthletics
Sport Specific Training
Sport Specific Training
This is a term that I hear thrown around all the time. Most parents want to be ensured that the training their athletes are going to get will help them in their sport but most don't understand what they are asking for. The fact of the matter is that every athlete is better at their sport if they are faster, quicker, stronger, and more durable. There is no sport where being weaker and slower makes you better. So if all sports have the same requirements to make the athlete better then what is sport specific training?
This term comes from the ideas that each sport has it's own movement patterns and set of energy demands. Understanding of the sporting movements and needs of the sport must first be mastered to provide any kind of specific training for a sport. The fact is that 80% of training is the same for all sports because their is a finite amount of movement patterns and energy demands. One of the things that makes The Spot Athletics so good at building champions is how we manipulate the other 20% that needs to change from sport to sport.
With that being said you must understand that an athlete should have a mastery of their sport before they start any kind of specific training for that sport. An 8 year old athlete should not be doing specific training for a sport but rather focusing on building more efficient movement patterns and as many of them as possible. An 8 year old who is excelling in basketball may end up being short and wrestling in high school. So our philosophy with young athletes is to develop them to be the strongest and most complete athlete possible, no matter what sport they eventually choose to focus on. If you want sport specific training for your 10 year old athlete then you are limiting their overall athletic potential and possibly setting them up for injury as they go through their sporting career. Not only do I suggest against it, but we will not do it here at The Spot Athletics because we care about building champions and this is in direct contrast to that mission.
Now that my rant about young athletes being thrust into sport specific training is over let's focus on how we do it for older athletes. These older athletes have chosen a sport to focus on and since their motor patterns are mostly already formed we focus on refining these patterns so the athlete can get more out of their body. This is done through specific exercises that may not even look like they belong in the training for a certain sport. Yet the part of the body that we are strengthening will transfer over to better performance for a given sport. A great example of this is the crawling that we have our baseball and volleyball players do. Although these athletes will never crawl in their sport, they do need to have extremely durable shoulders and rotator cuffs and crawling is one of the best ways to develop this. Not only this, but it builds great spacial awareness which they will need when they are playing with their team mates next to them.
We manipulate the strengthening component for sport specific training and also the conditioning component to help the athlete excel at their sport. One of the dumbest things that coaches do is run explosive sports for long distances. I have seen football coaches test 1 or 2 mile runs to see if their players are in shape to play football. This is a total lack of understanding of the energy demands of their sport. In football a play lasts for 4-7 seconds and almost none of it is in a straight line. So how does it make sense to run an athlete for 5-15 minutes and in a straight line? It doesn't and understanding the energy systems of each sport allows us to develop conditioning that will directly translate into better performance for the given sport. We don't just condition every athlete the same way, we change the parameters based on the sport. In combat sports for example the athlete will never run, so we conduct our conditioning through other means that will more directly correlate to performance on the mat or in the ring.
Although the changes that I am talking about may only account for 20% of the overall training, that 20% is the difference between being a champion and wishing you were one. The fact that we don't just put every athlete through the same workout is just another reason why The Spot Athletics is one of the best strength & conditioning facilities in the world.
In Strength,
JL Holdsworth, The Spot Athletics
Friday, November 22, 2013
JL's weekly technique video- upright rows
This week, JL explains how to properly perform an upright row. Upright rows help develop the traps and upper back. Unfortunately, many fitness "professionals" shy away from upright rows because they think that they are bad for the shoulders. JL explains why they're wrong.
Thursday, November 21, 2013
Controlling the Crowd
When coaching groups, whether it be 10 year olds or adults in a MetCon class, the most important thing that a strength and conditioning coach has to realize is that YOU are in charge, not them.
Admittedly, this is one of my biggest faults as a coach, and I am working on improving myself by learning to project my voice, bring energy to the situation, and have the attitude that "I am here to make you better not to be your friend." It's the easiest thing in the world to tell a group of 20 young girls to squat, but what do you think the probability is that a) they will squat correctly or b) they were actually listening when you told them what to do? You MUST have a commanding presence when speaking and you MUST keep everything a simple as possible. Don't let the group run itself. You must run the group!
So far, during my time at The Spot, we have started training club volleyball teams consisting of groups of up to 12-15 per coach! For the older kids it isn't too much to handle most of the time, but sometimes the younger kids can be a bit more tricky. This is where I, as a coach, have to make my explanations easy to understand and force the athletes to pay attention. If I need benches moved, direct which kids I want to move them rather than just saying "these benches need moved" and having everyone stare aimlessly at me. If they have three stations to work at, make them rotate as groups rather than just wandering around and creating traffic jams at every exercise station.
It isn't hard to control large groups as long as they respect you as their coach and you don't allow them to run rampant and do whatever they want. Just remember that you're the coach. If they don't listen, make them do burpees. If they talk back, make them do burpees. If they are goofing around, make them do burpees. They may think you're mean and a dictator, but it is your job to make them better and you must take that job seriously.
Admittedly, this is one of my biggest faults as a coach, and I am working on improving myself by learning to project my voice, bring energy to the situation, and have the attitude that "I am here to make you better not to be your friend." It's the easiest thing in the world to tell a group of 20 young girls to squat, but what do you think the probability is that a) they will squat correctly or b) they were actually listening when you told them what to do? You MUST have a commanding presence when speaking and you MUST keep everything a simple as possible. Don't let the group run itself. You must run the group!
So far, during my time at The Spot, we have started training club volleyball teams consisting of groups of up to 12-15 per coach! For the older kids it isn't too much to handle most of the time, but sometimes the younger kids can be a bit more tricky. This is where I, as a coach, have to make my explanations easy to understand and force the athletes to pay attention. If I need benches moved, direct which kids I want to move them rather than just saying "these benches need moved" and having everyone stare aimlessly at me. If they have three stations to work at, make them rotate as groups rather than just wandering around and creating traffic jams at every exercise station.
It isn't hard to control large groups as long as they respect you as their coach and you don't allow them to run rampant and do whatever they want. Just remember that you're the coach. If they don't listen, make them do burpees. If they talk back, make them do burpees. If they are goofing around, make them do burpees. They may think you're mean and a dictator, but it is your job to make them better and you must take that job seriously.
Wednesday, November 20, 2013
How to Find the Right "Diet"
New diets seem to be popping up every day, that claim to be the most perfect diet to end all diets forever. How do you know which one is right for you? Let’s take a look at some fad (and no so fad) diets and see what they’re made of.
Clean eating- good old fashioned meat and vegetables. This one shouldn’t need a lot of explanation. The rationale is that if you eat well and avoid processed foods, your caloric intake won’t be ridiculously high, you won’t binge out on simple carbs, and your body will get all the nutrients and macronutrients it needs and it will run like a well oiled machine. Sounds pretty solid so no one needs to invent anymore diets, right? Wrong.
If It Fits Your Macros- aka “#IIFYM”. You probably see IIFYM-ers hashtagging pictures of their ice cream to death on instagram followed by an unnecessarily long caption about their life shattering journey from clean eating to IIFYM. IIFYM just means that you have a certain allotment of macronutrients you have to eat a day (no more, no less), and you can meet the criteria however you want. That means you can eat donuts and steak all day as long as your macro requirements are met.
Paleo- clean to the extreme. Hypothetically only eating what cavemen ate. Meat, vegetables, fish. No potatoes, sugar, grains, etc.There is some skepticism regarding the science this diet is based on.
Carb back loading- Very low carb the vast majority of the time and then consuming a larger quantity of carbs post-workout.
As you can see, all of these diets take vastly different approaches. However, here are two things every diet has in common- they regulate your caloric intake and macronutrient consumption.
So how do you know which is right for you? Here’s the answer (that is applicable to 1000% of things in life)- there is not ons solution for everyone. The keys to a good “diet” are twofold
The most important part of a diet is being able to stick with it. Heck, make your own diet or take bits and pieces of some until you find something you can tolerate for the long run. If you follow something for a few weeks, it works, then you binge uncontrollably, that’s not very sustainable.
2. Something that works for your body type
Everyone reacts differently to different foods, eating habits, and macronutrients. If you don’t tolerate sugar and dairy well, avoid them. If you do and they don’t negatively impact your body then go ahead.
As long as you regulate your calories and are not in a large caloric surplus, are regulating your macronutrients based on your individual needs, and can sustain your habits long term, then you will be successful in your “diet”.
-Coach Lily
Clean eating- good old fashioned meat and vegetables. This one shouldn’t need a lot of explanation. The rationale is that if you eat well and avoid processed foods, your caloric intake won’t be ridiculously high, you won’t binge out on simple carbs, and your body will get all the nutrients and macronutrients it needs and it will run like a well oiled machine. Sounds pretty solid so no one needs to invent anymore diets, right? Wrong.
If It Fits Your Macros- aka “#IIFYM”. You probably see IIFYM-ers hashtagging pictures of their ice cream to death on instagram followed by an unnecessarily long caption about their life shattering journey from clean eating to IIFYM. IIFYM just means that you have a certain allotment of macronutrients you have to eat a day (no more, no less), and you can meet the criteria however you want. That means you can eat donuts and steak all day as long as your macro requirements are met.
Paleo- clean to the extreme. Hypothetically only eating what cavemen ate. Meat, vegetables, fish. No potatoes, sugar, grains, etc.There is some skepticism regarding the science this diet is based on.
Carb back loading- Very low carb the vast majority of the time and then consuming a larger quantity of carbs post-workout.
As you can see, all of these diets take vastly different approaches. However, here are two things every diet has in common- they regulate your caloric intake and macronutrient consumption.
So how do you know which is right for you? Here’s the answer (that is applicable to 1000% of things in life)- there is not ons solution for everyone. The keys to a good “diet” are twofold
- Something you can commit to
The most important part of a diet is being able to stick with it. Heck, make your own diet or take bits and pieces of some until you find something you can tolerate for the long run. If you follow something for a few weeks, it works, then you binge uncontrollably, that’s not very sustainable.
2. Something that works for your body type
Everyone reacts differently to different foods, eating habits, and macronutrients. If you don’t tolerate sugar and dairy well, avoid them. If you do and they don’t negatively impact your body then go ahead.
As long as you regulate your calories and are not in a large caloric surplus, are regulating your macronutrients based on your individual needs, and can sustain your habits long term, then you will be successful in your “diet”.
-Coach Lily
Top 10 articles of the week for 11/20/2013
How to stay sharp and on point with your deadlifts.
http://articles.elitefts.com/training-articles/tips-to-help-five-common-deadlift-mistakes/
These 2 articles are together and direct specific change in your life.
http://the-strength.com/5-changes-to-make-this-week/
http://the-strength.com/5-changes-to-make-this-week-part-2/
Is it discipline or is it passion?
http://articles.elitefts.com/training-articles/just-sayin-who-defines-discipline/
How to get CLEAR on your intentions and what you want out of your life.
http://www.dailycupofyoga.com/2013/11/13/what-will-you-do-with-your-one-precious-life/
Health is not a given...stay thankful for what you have.
http://experiencelife.com/unedited/
How to be spontaneous.
http://www.nerdfitness.com/blog/2013/11/07/when-was-the-last-time-you-did-something-spontaneous/#more-20711
Some great items to put on your daily training "to do" list.
http://bretcontreras.com/5-things-you-should-do-everyday/
Which is better? Fresh or frozen food?
http://lifehacker.com/the-science-of-nutritional-differences-between-fresh-an-1460202541
How to get rid of jealousy. Poor emotional/mental habits keep you from being healthy mentally and physically.
http://zenhabits.net
http://articles.elitefts.com/training-articles/tips-to-help-five-common-deadlift-mistakes/
These 2 articles are together and direct specific change in your life.
http://the-strength.com/5-changes-to-make-this-week/
http://the-strength.com/5-changes-to-make-this-week-part-2/
Is it discipline or is it passion?
http://articles.elitefts.com/training-articles/just-sayin-who-defines-discipline/
How to get CLEAR on your intentions and what you want out of your life.
http://www.dailycupofyoga.com/2013/11/13/what-will-you-do-with-your-one-precious-life/
Health is not a given...stay thankful for what you have.
http://experiencelife.com/unedited/
How to be spontaneous.
http://www.nerdfitness.com/blog/2013/11/07/when-was-the-last-time-you-did-something-spontaneous/#more-20711
Some great items to put on your daily training "to do" list.
http://bretcontreras.com/5-things-you-should-do-everyday/
Which is better? Fresh or frozen food?
http://lifehacker.com/the-science-of-nutritional-differences-between-fresh-an-1460202541
How to get rid of jealousy. Poor emotional/mental habits keep you from being healthy mentally and physically.
http://zenhabits.net
Tuesday, November 19, 2013
Best Supplement For Young Athletes
All the time I get asked by parents, “What supplements should my kid take?” “What do you think of this supplement?” Or my favorite, “The skinny guy at GNC told me to take this what do you think?” And the parents and athlete can’t wait to hear my response. Thinking I am going to name the magic pill to get them to the next level. My response is always the same well what does their diet and training program look like? The problem is, is that supplements aren’t regulated by the FDA. Supplement companies can say that their product contains something but it doesn’t mean that it’s in there or the amount that it says is. It’s not worth the unknown risk. “In general, the risks of using supplements far outweigh the perceived benefits,” states Dr. Steven Cuff, a sports medicine physician at Nationwide Children’s Hospital. “Supplements are often expensive, are unregulated, and in many cases have side effects that can actually inhibit athletic performance.” I bet you that less than 5% of young athletes eat like they should but they spend a lot of money on that garbage supplement. There is nothing more anabolic then quality whole food! That right there is the best supplement. Quality proteins, carbs, fruits, veggies and fats. Combine that with a solid training program no supplement can top that. The number one thing standing between your athlete and their goals is their diet and being on a consistent program. But kids say all the time “I eat so much” or “I’m a picky eater.” Well you’re not eating enough and stop being picky. If you’re an athlete and aren’t getting enough quality calories you won’t get bigger, stronger or faster. Parents spend your money on good quality food and a strength coach who knows what they are doing. You’ll do your young athlete the biggest favor by doing so.
Coach B
http://www.nationwidechildrens.org/supplements-to-use-or-not-to-use
Coach B
http://www.nationwidechildrens.org/supplements-to-use-or-not-to-use
Monday, November 18, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 11/10-11/17
Check out this week's video training recap! Another great week at The Spot Athletics. Keep up the good work!
Friday, November 15, 2013
Friday technique video for 11/15/13
Setting up for the bench press incorrectly will create a less efficient movement and lower numbers. JL goes over how to properly set up for the bench press by working with your personal body levers and mechanics
Thursday, November 14, 2013
The Importance of Mobility
The basic movements that every gym goer learns within the first few weeks of training are the squat, deadlift, and bench press. Coincidentally, these movements also require the most mobility and flexibility to perform properly.
Most people will get to the gym, do a quick warmup consisting of talking to friends and checking their phones, then expect to jump right into sets of heavy compound movements. Now it doesn't take a genius to figure out that this is a recipe to get hurt, but you'd be surprised to find out how many people do just that. Stretching and mobility work isn't sexy. Putting up big weights will get the heads in the gym to turn, but not doing a proper warmup puts you in a position to injure yourself and be set back months if not years.
We all know the guys that show off to their friends saying "my chest is so big I can't touch my elbows together!" or "my arms are to big to touch my shoulders with my fingertips!" Now I can admit, I have been that guy before. Everyone "oohs" and "ahhs" at your parlor trick, but unless you're 250+ pounds, you should not have these issues.
Having poor mobility WILL lead to injuries eventually. Just because you haven't have any serious problems yet doesn't mean it won't come back to bite you in the future. Over years of lifting it has become apparent to me that mobility problems lead to more muscle tears and strains than lifting with poor technique will. So take at least 15 minutes before every workout to foam roll muscles to break up scar tissue and then STRETCH! Don't mess around and BS it. Really make the stretch uncomfortable, and it will pay off in the long run.
Most people will get to the gym, do a quick warmup consisting of talking to friends and checking their phones, then expect to jump right into sets of heavy compound movements. Now it doesn't take a genius to figure out that this is a recipe to get hurt, but you'd be surprised to find out how many people do just that. Stretching and mobility work isn't sexy. Putting up big weights will get the heads in the gym to turn, but not doing a proper warmup puts you in a position to injure yourself and be set back months if not years.
We all know the guys that show off to their friends saying "my chest is so big I can't touch my elbows together!" or "my arms are to big to touch my shoulders with my fingertips!" Now I can admit, I have been that guy before. Everyone "oohs" and "ahhs" at your parlor trick, but unless you're 250+ pounds, you should not have these issues.
Having poor mobility WILL lead to injuries eventually. Just because you haven't have any serious problems yet doesn't mean it won't come back to bite you in the future. Over years of lifting it has become apparent to me that mobility problems lead to more muscle tears and strains than lifting with poor technique will. So take at least 15 minutes before every workout to foam roll muscles to break up scar tissue and then STRETCH! Don't mess around and BS it. Really make the stretch uncomfortable, and it will pay off in the long run.
Wednesday, November 13, 2013
Why Your Kid Needs Strength Training
Parents seem hesitant to allow their kids to participate in a structured strength training program. They want their kids to run around, play sports, and be active but think that strength training is dangerous and/or unnecessary. Not only is strength training safe and beneficial for kids of every age but it’s benefits extend beyond just making your kid a better athlete- it’s integral to preventing injuries and creating good patterns in kids for life
Children/young adults have incredibly malleable nervous systems. That means that whatever motor patterns they learn at that age will stick with them or life. The kids that don’t learn how to properly use their bodies and muscles at a young age are the ones who will develop problems as adults and hurt themselves not just with poor form in the weight room but from every day activities such as picking up a box from the ground.
Aside from the obvious benefits of making your kid a better athlete, strength training actually prevents injury. Stronger muscles, bones, joints and tendons all help the body withstand the toll that sports takes on it. Kids spend most of the day sitting around at school or home being sedentary and don’t build up the necessary strength in their daily activities which puts them in a position to get injured once they participate in sports and other physical activity. Even if your kid doesn’t play contact sports, the body needs to withstand the major compressive forces of running, jumping, stopping, and turning- which everyone does. The children that know how to use the right muscles in their bodies and who have the right patterns are the ones who will not only excel at sports, but will also avoid injury.
Your kid will only be as good at their sport as their body allows them to be. If they aren’t strong and can’t utilize their bodies properly, not only will they fail to reach their potential but they will also be at a much higher risk for minor to season-ending injuries. So build up their strength- and their confidence- and get them in the weight room.
-Coach Lily
Children/young adults have incredibly malleable nervous systems. That means that whatever motor patterns they learn at that age will stick with them or life. The kids that don’t learn how to properly use their bodies and muscles at a young age are the ones who will develop problems as adults and hurt themselves not just with poor form in the weight room but from every day activities such as picking up a box from the ground.
Aside from the obvious benefits of making your kid a better athlete, strength training actually prevents injury. Stronger muscles, bones, joints and tendons all help the body withstand the toll that sports takes on it. Kids spend most of the day sitting around at school or home being sedentary and don’t build up the necessary strength in their daily activities which puts them in a position to get injured once they participate in sports and other physical activity. Even if your kid doesn’t play contact sports, the body needs to withstand the major compressive forces of running, jumping, stopping, and turning- which everyone does. The children that know how to use the right muscles in their bodies and who have the right patterns are the ones who will not only excel at sports, but will also avoid injury.
Your kid will only be as good at their sport as their body allows them to be. If they aren’t strong and can’t utilize their bodies properly, not only will they fail to reach their potential but they will also be at a much higher risk for minor to season-ending injuries. So build up their strength- and their confidence- and get them in the weight room.
-Coach Lily
Top 10 articles of the week for 11/13/13
Ten tips for training success.
http://articles.elitefts.com/
How to avoid getting ill while still pushing the body's systems during training.
http://articles.elitefts.com/
Seal tactical training? People are always looking for something different. Maybe it's better to have a base first.
http://breakingmuscle.com/
What do you do after you reach your goal?
http://breakingmuscle.com/
On your way to being healthy…news regarding the health benefits of meditation.
http://www.mindbodygreen.com/
A great article for moms who train OR in some ways applicable to dads as well.
http://articles.elitefts.com/
Ladies who diet…listen up.
http://articles.elitefts.com/
Just how good are goblet squat for you?
http://bretcontreras.com/a-
An article on having resentment and how to change it to love.
http://zenhabits.net/serve/
For the parents: Facts re the best and worst fast food kid’s meals.
http://www.fastfoodmarketing.
http://articles.elitefts.com/
How to avoid getting ill while still pushing the body's systems during training.
http://articles.elitefts.com/
Seal tactical training? People are always looking for something different. Maybe it's better to have a base first.
http://breakingmuscle.com/
What do you do after you reach your goal?
http://breakingmuscle.com/
On your way to being healthy…news regarding the health benefits of meditation.
http://www.mindbodygreen.com/
A great article for moms who train OR in some ways applicable to dads as well.
http://articles.elitefts.com/
Ladies who diet…listen up.
http://articles.elitefts.com/
Just how good are goblet squat for you?
http://bretcontreras.com/a-
An article on having resentment and how to change it to love.
http://zenhabits.net/serve/
For the parents: Facts re the best and worst fast food kid’s meals.
http://www.fastfoodmarketing.
Tuesday, November 12, 2013
20 Ways To Get Big and Strong Part 2
Last week we gave you the first part of this list. If you missed it, you can find it here. Here is the rest of the list in your quest in becoming awesome
11. Incorparte bodyweight exercises like push-ups, pull-ups, L-Sits, crawling, hand stand work.
12. Drink lots of water
13. Get at least 8 hours of sleep a night
14. Eat fruits and veggies. Don't give me that well fruit has sugar. Show me somebody who got fat eating fruit.
15. Eat! Eat quality calories and eat enough quality calories! Don't ever go on a low calorie diet if your goal is to be big, awesome and strong.
16. Get your quality calories from oats, fish, sweet potatoes, red meat, chicken, eggs, nuts and a quality whey protein.
17. Don't do what everyone else at your gym is doing.
18. Surround yourself with stronger and smarter lifters.
19. Don't let your ego get in the way
20. Train at The Spot Athletics
11. Incorparte bodyweight exercises like push-ups, pull-ups, L-Sits, crawling, hand stand work.
12. Drink lots of water
13. Get at least 8 hours of sleep a night
14. Eat fruits and veggies. Don't give me that well fruit has sugar. Show me somebody who got fat eating fruit.
15. Eat! Eat quality calories and eat enough quality calories! Don't ever go on a low calorie diet if your goal is to be big, awesome and strong.
16. Get your quality calories from oats, fish, sweet potatoes, red meat, chicken, eggs, nuts and a quality whey protein.
17. Don't do what everyone else at your gym is doing.
18. Surround yourself with stronger and smarter lifters.
19. Don't let your ego get in the way
20. Train at The Spot Athletics
Monday, November 11, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 11/4-11/10
Check out this week's video montage! Lots of stuff going on around the gym. Thanksgripping is coming up on Nov. 16th, which will help raise money for the Wounded Warrior Project! Also, all the volleyball clubs are about to be in full swing. We are getting busy building champions! Enjoy the video and share!
Consistency in training for athletes
Are you consistent?
You trained so hard over the summer, didn't miss a workout and yet, when season comes you just stop? Studies show that training effects start to fade after two weeks of the cessation of training; so, how long do you want to go without training? Hopefully not any longer than two weeks or your performance will start to suffer. It is not by accident that in college, athletes are required to train year round... yes, even during in-season. This is required because it is what is needed to get the most out of the athletes. I realize that in high school and middle school there are a lot of other demands besides training, but that is true of college and life in general. The bottom line is that you have time for what you make time for. We train several athletes that not only play 3 sports but train with us year round. It is by no accident that the athletes we see year round will all be going to play for college teams eventually. They have made training a priority and no matter the season, they get their training in. The training during season will not be as hard as off-season to adjust for the increased demand of competition, but the intensity of the workouts are still high. Most of our off-season programs are 3-4 days and the in-season programs are usually 2 days per week. This change in programming allows for the athletes to perform at their best all season long because they are maintaining their strength the entire season. Without this training, we have seen girls that have lost 5 inches off their approach touch height by not training for 4 months during their high school season.
The issue of consistency is very close to home for me, because when I was in high school I never trained in-season. This was one of the biggest mistakes I ever made in training and wish I could go back and change it. When I look back I remember being really strong going into football season, but then I wouldn't train during football or wrestling season and I would come out of wrestling season much weaker than when I entered football season. Then, I would start to train hard again for the next 6 months and start the cycle all over again. Please don't make the same mistake that I made. I was a good DII football player but I believe that if I had only trained year round then I could have been a good DI player. I am proud of my playing experience at Ferris State & Wayne State but I still think that if I had only trained in-season I might have been able to play at one of the big schools. Don't make the same mistake I did and you won't have to speculate on how good you could have been "if you only". Yes, it can sometimes be difficult to find the time, but the rewards far outweigh the time and commitment you have to put in to be at your best.
Friday, November 8, 2013
Movement of the week: bench press grip
This week, JL goes over how to properly and effectively grip the bar for a better bench press
Thursday, November 7, 2013
Push Yourself Harder
When you get to the gym, are you thinking about your training or is your mind elsewhere?
For most people, your jobs are something other than lifting weights, so there is always going to be a level of stress that follows your wherever you go, even to the gym. It takes time and practice to really allow the weights to take you to a peaceful place where stress doesn't exist. However, there will still be days where energy levels are low, motivation just isn't there, and you could really use a 24 hour nap. The thing with excuses though is...nobody wants to hear them! You know the guy that is always training quietly, keeping to himself while pushing the heaviest weight in the gym? Well he's probably got excuses to why he can't train hard too, but the difference is he sucks it up and keeps on pushing.
Progress is not a straight and smooth road. To get to your goals, you have to suffer some. You will hurt and you will be sore. There will be days where you will want to give up. It's always easier to say no than yes, and trust me, the gym is no place for the mentally weak. It's easier to do a comfortable set and convince yourself that your working hard, but who are you fooling? Absolutely nobody and your only holding yourself back. Load up the bar and strain! Training shouldn't be easy and you shouldn't be able to walk out of the gym with energy left in the tank.
Progress isn't easy and anyone who says it is is just blowing smoke. Remember, this is a marathon not a sprint. Things take time to culminate themselves into where you want to be. All those heavy sets of squats may have you feeling beat up and sore now and questioning why you're doing this to yourself, but stay focused. The best driving force and motivation is to actually experiencing and seeing improvements. Push yourself every time you're in the gym and good things will come.
For most people, your jobs are something other than lifting weights, so there is always going to be a level of stress that follows your wherever you go, even to the gym. It takes time and practice to really allow the weights to take you to a peaceful place where stress doesn't exist. However, there will still be days where energy levels are low, motivation just isn't there, and you could really use a 24 hour nap. The thing with excuses though is...nobody wants to hear them! You know the guy that is always training quietly, keeping to himself while pushing the heaviest weight in the gym? Well he's probably got excuses to why he can't train hard too, but the difference is he sucks it up and keeps on pushing.
Progress is not a straight and smooth road. To get to your goals, you have to suffer some. You will hurt and you will be sore. There will be days where you will want to give up. It's always easier to say no than yes, and trust me, the gym is no place for the mentally weak. It's easier to do a comfortable set and convince yourself that your working hard, but who are you fooling? Absolutely nobody and your only holding yourself back. Load up the bar and strain! Training shouldn't be easy and you shouldn't be able to walk out of the gym with energy left in the tank.
Progress isn't easy and anyone who says it is is just blowing smoke. Remember, this is a marathon not a sprint. Things take time to culminate themselves into where you want to be. All those heavy sets of squats may have you feeling beat up and sore now and questioning why you're doing this to yourself, but stay focused. The best driving force and motivation is to actually experiencing and seeing improvements. Push yourself every time you're in the gym and good things will come.
Wednesday, November 6, 2013
Great trainers vs. Mediocre trainers
As someone who has spent years at different gyms interacting with different trainers, it’s easy for me to spot a talented, educated trainer from a run-of-the-mill bro science... bro. Or just a less educated trainer. But what about for those of you who are just starting on your fitness journey? Well here are some tips to help you differentiate between the mediocre and those who you can trust to get you results.
Has your trainer put you through a thorough assessment?
If the answer is “no” or “kind of”, run away. The point of personal training is to tailor something to your specific goals, needs, and problems. Hence the word ‘personal’. You may have poor hip mobility, trouble activating your glutes, and a weak core. If the trainer fails to identify your problem areas, how are they going to build a program specific to you? We put our clients through a very thorough assessment to gauge their abilities and find any mobility, strength, patterning, and conditioning issues in order to put together the best program for each individual.
Do they take a one size fits all approach?
To piggyback on the previous paragraph, how individualized are your trainer’s programs? Is everyone doing close to the same program? Do athletes of different sports have different programs? Are programs tailored to each person’s strengths and weaknesses? Does your program change as your body and goals change? Be cautious of trainers who say that one specific way is the right way to do something. In reality, the best coaches know that different techniques, exercises, and programs work for different people.
Has your trainer ever competed in anything in their lives?
Does your trainer walk the walk or just talk the talk? Have they just read everything in a textbook or have they applied it to their own lives? I’m not saying they have to be a world class athlete (not all great athletes make great coaches) but a good part of their knowledge should come from practical experience. Whether they’re an athlete, powerlifter, or marathon runner, they should be able to apply their own knowledge of executing lifts and programming workouts. At The Spot, all of our coaches train to compete in a number of different areas. Not only do we walk the walk, but we do so with jacked quads and hamstrings.
Continuing education?
What is your coach or trainer doing to get better at their job? Have they not opened a textbook since college? Or are they constantly reading, going to seminars, and exchanging ideas with their peers? New information and research is constantly being done in this field and it’s imperative that trainers who want to stay at the top of their game stay on top of new developments and ideas. Our trainers are always reading, attending seminars, and discussing new ideas in order to provide our clients with the most knowledgeable service we can provide.
-Coach Lily
Has your trainer put you through a thorough assessment?
If the answer is “no” or “kind of”, run away. The point of personal training is to tailor something to your specific goals, needs, and problems. Hence the word ‘personal’. You may have poor hip mobility, trouble activating your glutes, and a weak core. If the trainer fails to identify your problem areas, how are they going to build a program specific to you? We put our clients through a very thorough assessment to gauge their abilities and find any mobility, strength, patterning, and conditioning issues in order to put together the best program for each individual.
Do they take a one size fits all approach?
To piggyback on the previous paragraph, how individualized are your trainer’s programs? Is everyone doing close to the same program? Do athletes of different sports have different programs? Are programs tailored to each person’s strengths and weaknesses? Does your program change as your body and goals change? Be cautious of trainers who say that one specific way is the right way to do something. In reality, the best coaches know that different techniques, exercises, and programs work for different people.
Has your trainer ever competed in anything in their lives?
Does your trainer walk the walk or just talk the talk? Have they just read everything in a textbook or have they applied it to their own lives? I’m not saying they have to be a world class athlete (not all great athletes make great coaches) but a good part of their knowledge should come from practical experience. Whether they’re an athlete, powerlifter, or marathon runner, they should be able to apply their own knowledge of executing lifts and programming workouts. At The Spot, all of our coaches train to compete in a number of different areas. Not only do we walk the walk, but we do so with jacked quads and hamstrings.
Continuing education?
What is your coach or trainer doing to get better at their job? Have they not opened a textbook since college? Or are they constantly reading, going to seminars, and exchanging ideas with their peers? New information and research is constantly being done in this field and it’s imperative that trainers who want to stay at the top of their game stay on top of new developments and ideas. Our trainers are always reading, attending seminars, and discussing new ideas in order to provide our clients with the most knowledgeable service we can provide.
-Coach Lily
Top 10 articles of the week for 11/6/13
A "must read" for our 'over 40' clients so you train smart.
http://articles.elitefts.com/
A great article on training and one's desire and motivation for doing it. So why do you train? Is it a ritual or a habit?
http://articles.elitefts.com/
Why cardio may be sabotaging your strength gains.
http://www.stack.com/2013/11/
3 obvious fat loss tips you are ignoring.
http://www.
What is the big deal with dead bugs?
http://www.tonygentilcore.com/
Interesting article on music and training.
http://well.blogs.nytimes.com/
How to find an extra hour of the day.
http://www.gretchenrubin.com/
So when is the best time to train?
http://breakingmuscle.com/
How to manage your priorities and your efficiency.
http://mashable.com/2013/10/
Solutions to 3 common training mistakes.
http://www.stack.com/2013/11/
http://articles.elitefts.com/
A great article on training and one's desire and motivation for doing it. So why do you train? Is it a ritual or a habit?
http://articles.elitefts.com/
Why cardio may be sabotaging your strength gains.
http://www.stack.com/2013/11/
3 obvious fat loss tips you are ignoring.
http://www.
What is the big deal with dead bugs?
http://www.tonygentilcore.com/
Interesting article on music and training.
http://well.blogs.nytimes.com/
How to find an extra hour of the day.
http://www.gretchenrubin.com/
So when is the best time to train?
http://breakingmuscle.com/
How to manage your priorities and your efficiency.
http://mashable.com/2013/10/
Solutions to 3 common training mistakes.
http://www.stack.com/2013/11/
Tuesday, November 5, 2013
20 Ways To Get Big and Strong Part 1.
Sick of being small and weak? Understandable. Here are things you need to be doing in your quest for being awesome.
1. Have a plan! Create a 12 week program and stick to it. All of our programs here at The Spot are based on a minimum of 3 months before you see some type of results.
2. Incorporate bird dogs and dead bugs into your warm-ups
3. Keep it simple. You don't need to do 10 exercises a session. Pick 4 including your main lift and hit those four hard.
4. Train hard 3-4 days a week.
5. Incorporate some type of dynamic work in the beginning of the workout to help fire up the CNS. Have it be jumps, throws or some variation of the olympic lift.
6. Train your grip!
7. Make sure you have good training songs. I know some people like to lift in silence but don't do that. That isn't strong nor awesome.
8. Do mobility work on your off days.
9. Make sure your technique is dialed in especially on warm-ups. Treat the warm-ups like a 1RM
10. Incorporate odd objects into your training.
What are some tips you have to get big and strong?! Leave them in the comments below.
Coach B
1. Have a plan! Create a 12 week program and stick to it. All of our programs here at The Spot are based on a minimum of 3 months before you see some type of results.
2. Incorporate bird dogs and dead bugs into your warm-ups
3. Keep it simple. You don't need to do 10 exercises a session. Pick 4 including your main lift and hit those four hard.
4. Train hard 3-4 days a week.
5. Incorporate some type of dynamic work in the beginning of the workout to help fire up the CNS. Have it be jumps, throws or some variation of the olympic lift.
6. Train your grip!
7. Make sure you have good training songs. I know some people like to lift in silence but don't do that. That isn't strong nor awesome.
8. Do mobility work on your off days.
9. Make sure your technique is dialed in especially on warm-ups. Treat the warm-ups like a 1RM
10. Incorporate odd objects into your training.
What are some tips you have to get big and strong?! Leave them in the comments below.
Coach B
Monday, November 4, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 10/29-11/3
Check this week's video montage. With volleyball club season starting soon, we are getting busy and in full swing! We also have started our Ultimate sand training (http://thespotathletics.com/sand/), and have more and more athletes coming in to get the best training in central Ohio! Make sure to check in every week and see what we're doing at The Spot! Don't be shy, share with your friends!
The best coaches & lifters in the world, in one place
Being part of the EliteFTS.com team for over 10 years has been a great experience. Not only is it the world's leading resource for strength & conditioning, powerlifting and any other fitness related information, it is a company with impeccable values. When Dave Tate started EliteFTS.com in 1998 the company had a different direction and focus, but the values that the company started with have not changed.This weekend I volunteered my time, along with other EliteFTS.com team members, so that we could put on a Seminar that we do semi-annually called the Learn To Train Seminar. The reason we all volunteer our time is that all the proceeds go to the Make-A-Wish foundation. This seminar brings in some of the top coaches and lifters from all around the world to teach athletes, coaches and lifters from all around the world how to train. The attendees range from young lifters to coaches who have been in the business for over 20 years. At the last seminar there was a person from Ireland and at this seminar someone flew from India. They all come to London, Ohio to learn from the best in the world, so that they can become better lifters and coaches. In a society of greed and selfishness, I choose to align myself with a company that holds it's values above all else and only has team members that do the same themselves. The motto at EliteFTS.com is Live, Learn and Pass On. We spent this weekend doing all those things and in the process raised $18,000 for the Make-A-Wish foundation. In the last 4 years EliteFTS.com has given around $200,000 to the Make-A-Wish foundation and this is all from the coaches, lifters and staff volunteering there time and knowledge so that we can raise money for a great cause. It hasn't been the best economic times for anyone and EliteFTS.com is not a large company, yet nothing gets in the way of the values of the company showing through and that is something that we also strive for here at The Spot Athletics.
In two weeks we will be holding our first ever charity event, ThanksGripping, to raise money for the Wounded Warrior Project. I have gotten many Pro Grip, Strongmen, Highland games and powerlifters to come in for the day and put on a great show for the spectators. Everyone who comes to the event will also have a chance to compete in our open division which means lots of fun besides just watching great grip strength feats. We don't expect to raise $18,000 for Wounded Warrior but we do expect is that we continue to hold our values above all else and keep doing events like this as we grow. We hope that you can come out and support this great cause on Saturday, November 16th from 10-3pm. You can come by at anytime and there is only a $10 door fee which gets you registered for the open class as well. If you can't make it to the event, please go to our Wounded Warrior Project donation page and help us reach our goal of $2500.
This weekend I witnessed NFL, NHL, & DI strength coaches, along with the strongest powerlifters in the world donate their time , knowledge and energy to raise money for a great cause. They all took time from their families, their businesses, and their teams to come support and promote the values that Dave Tate has built in to not only his business but the team of people that make up EliteFTS.com. I can only aspire to build a culture of values as strong as this for the team at The Spot Athletics and with our first ever charity event I feel that we are furthering our commitment to these values. Being known around the world as one of the best strength and conditioning facilities means nothing to me if The Spot Athletics isn't equally as known for having impeccable values and a team that exemplifies those values. I use EliteFTS.com as my model for this and the motto Live, Learn and Pass On is something we here at The Spot Athletics take very serious. We spend a lot of time Living what we preach, which we express as our dedication to our training. We go to conferences, read studies and surround ourselves with the best trainers in the world so that we continue to Learn. We constantly are coaching and that is part of how we Pass On, but with your donations to ThanksGripping, you can help us expand our reach in Passing On.
Strive to be better every day,
JL Holdsworth, Owner & Head Trainer
Thursday, October 31, 2013
Bodybuilding versus Powerlifting
The first day you walk into a gym, most people will know what they want to work towards. Either it's training to get stronger or more muscular/"toned" (I hate the word toned). Now a lot people will tell you that strength and muscularity are two separate paths; you have to pick one and stick with only that or you can never succeed in it. Basically, it's a choice between being strong OR muscular.
But the way I see it, why can't you have both?
I don't think there is a professional bodybuilder alive who wouldn't want to be strong as well, and vice versa, I don't think that any powerlifter wants to be questioned if they even lift. Yes to reach the pinnacle, bodybuilders must rely more heavily on volume work and "feeling" the muscles work, but sometimes they have to strap up and pound out a heavy triple on squats. And powerlifters love to live in the 1-5 rep range, but I see nothing wrong with grinding out 3 sets of 15 on curls.
Now I, being an intern and a bodybuilder, naturally take my fair share of good-hearted trash talk from the guys (and Lily) at The Spot, but I still want to be the strongest person in that weight room. My ultimate goal may be to be lean and muscular, but I take pride in strength as well. What's the point of being 250 pounds and 5% bodyfat if you can't deadlift 5 plates?
So, train hard and heavy no matter what the goal is. Different paths require different approaches, but the one thing that never changes is that moving heavy things = progress.
But the way I see it, why can't you have both?
I don't think there is a professional bodybuilder alive who wouldn't want to be strong as well, and vice versa, I don't think that any powerlifter wants to be questioned if they even lift. Yes to reach the pinnacle, bodybuilders must rely more heavily on volume work and "feeling" the muscles work, but sometimes they have to strap up and pound out a heavy triple on squats. And powerlifters love to live in the 1-5 rep range, but I see nothing wrong with grinding out 3 sets of 15 on curls.
Now I, being an intern and a bodybuilder, naturally take my fair share of good-hearted trash talk from the guys (and Lily) at The Spot, but I still want to be the strongest person in that weight room. My ultimate goal may be to be lean and muscular, but I take pride in strength as well. What's the point of being 250 pounds and 5% bodyfat if you can't deadlift 5 plates?
So, train hard and heavy no matter what the goal is. Different paths require different approaches, but the one thing that never changes is that moving heavy things = progress.
Wednesday, October 30, 2013
The Magic Pill- aka Diet and Exercise
In our day in age, you’re an outlier if you’re healthy. If you’re not rattling off your list of maladies, diseases, and sicknesses by the time you’re in your 40s (and probably earlier), then you’re the exception to the rule. Most times, we don’t think about these problems until it’s too late. Once we’re sick, hurting, and falling apart, then we look to pills and prescriptions to remedy our problems.
A quick internet search of the words “diet, exercise, preventative” will show the obvious results for obesity, heart disease, and diabetes but also for a slew of other illnesses such as Alzheimer's, menopause, and cancer. We put a lot of time and money into fixing these problems, but how about investing some into preventing them in the first place? The focus is little by little starting to shift towards preventative measures of disease control but by and large, the overwhelming amount of time and money is spent on researching and producing cures, not preventing diseases in the first place.
As individuals, we need to understand the importance of investing time and money into maintaining a diet and exercise program that is conducive to a healthy lifestyle and as a society we should put more emphasis on prevention, not responding to problems after the fact. Sometimes we don’t want to acknowledge that we have the responsibility and means to take our health into our own hands and would rather go for the “easy fix”. However, the “side effects” of exercise and eating well far outweigh the side effects (death, blindness, etc) that accompany many commonly prescribed pills.
A quick internet search of the words “diet, exercise, preventative” will show the obvious results for obesity, heart disease, and diabetes but also for a slew of other illnesses such as Alzheimer's, menopause, and cancer. We put a lot of time and money into fixing these problems, but how about investing some into preventing them in the first place? The focus is little by little starting to shift towards preventative measures of disease control but by and large, the overwhelming amount of time and money is spent on researching and producing cures, not preventing diseases in the first place.
As individuals, we need to understand the importance of investing time and money into maintaining a diet and exercise program that is conducive to a healthy lifestyle and as a society we should put more emphasis on prevention, not responding to problems after the fact. Sometimes we don’t want to acknowledge that we have the responsibility and means to take our health into our own hands and would rather go for the “easy fix”. However, the “side effects” of exercise and eating well far outweigh the side effects (death, blindness, etc) that accompany many commonly prescribed pills.
Top 10 articles of the week or 10/30/2013
If you could only do one exercise to get the biggest bang for the buck it would be....
http://bretcontreras.com/if-
Is your mind strong as strong as you want it to be or need it to be?
http://articles.elitefts.com/
Gluten? What is it?
http://www.nerdfitness.com/
How strength can improve your cycling.
http://breakingmuscle.com/
How the choices you make in life lead to creating your perception (your reality).
http://articles.elitefts.com/
Interesting information about baking soda and squatting....hmm.
http://breakingmuscle.com/
But I don’t have time to work out!!!
http://www.girlsgonestrong.
How to enjoy your food from the very first bite.
http://www.girlsgonestrong.
So really, what kind of dieter are you anyway?
http://articles.elitefts.com/
How the choices you make in life lead to creating your perception (your reality).
http://articles.elitefts.com/
http://bretcontreras.com/if-
Is your mind strong as strong as you want it to be or need it to be?
http://articles.elitefts.com/
Gluten? What is it?
http://www.nerdfitness.com/
How strength can improve your cycling.
http://breakingmuscle.com/
How the choices you make in life lead to creating your perception (your reality).
http://articles.elitefts.com/
Interesting information about baking soda and squatting....hmm.
http://breakingmuscle.com/
But I don’t have time to work out!!!
http://www.girlsgonestrong.
How to enjoy your food from the very first bite.
http://www.girlsgonestrong.
So really, what kind of dieter are you anyway?
http://articles.elitefts.com/
How the choices you make in life lead to creating your perception (your reality).
http://articles.elitefts.com/
Tuesday, October 29, 2013
Integrity
Dear Athletes, parents, and coaches,
Here at The Spot we have worked with kids for awhile. Almost 40 years of combined experience. A common theme I am seeing is that kids aren't tough anymore, especially athletes. And I feel that this is a direct correlation to their coaches as most of you coaches today are soft, weak and have no integrity. What most of these coaches lack, especially the "strength" coaches is actual strength. Coaches, you need to practice what you preach. It's your fault your athletes are the way they are, not theirs. How can you teach others to be strong if you never even taken the time to get strong yourself? I'm not saying you have to be an olympic caliber lifter but if you've never had heavy weight in your hands or on your back then that is a serious issue. You're not a strength coach if you're not strong. That's like saying I'm a doctor because I went to med school but never went to clinicals to actually practice medicine! Would you trust a doctor who never practiced medicine? Then why should athletes trust a coach who learned how to do something off of youtube? Why should parents trust you to get their kid strong if you're weak?
I hear it all the time coaches complaining about how they don't have time in the day to get training in. Well reassess your priorities. If training isn't a priority in your life why should it be in your athletes life? Be a role model. Athletes act in direct correlation to their leaders. You as a coach are a leader. Be honest with your athletes. Train to be the strongest version of yourself. I don't need excuses. I don't care about your excuses. Nobody cares. You need to make do with what you have. Take what you have and use it to your advantage. I see coaches all the time in other gyms and on the internet claiming to be experts. Until you google them or youtube them and actually see that they are all talk. What happened to integrity and being honest? I'm not the strongest, I'm mediocre at best but I work my butt off and so does our staff. We don't miss days. Even when we are hurt we are still training. Everything we write about and preach here at The Spot we truly believe in. We get results. If you want advice and are seeking an expert you need to consider their background. Who have they learned from? What have they done? Who have they produced? If you or your coach are weak and have never helped someone get strong please stay quiet.
Have some honesty and integrity. Practice what you preach.
Coach B.
Here at The Spot we have worked with kids for awhile. Almost 40 years of combined experience. A common theme I am seeing is that kids aren't tough anymore, especially athletes. And I feel that this is a direct correlation to their coaches as most of you coaches today are soft, weak and have no integrity. What most of these coaches lack, especially the "strength" coaches is actual strength. Coaches, you need to practice what you preach. It's your fault your athletes are the way they are, not theirs. How can you teach others to be strong if you never even taken the time to get strong yourself? I'm not saying you have to be an olympic caliber lifter but if you've never had heavy weight in your hands or on your back then that is a serious issue. You're not a strength coach if you're not strong. That's like saying I'm a doctor because I went to med school but never went to clinicals to actually practice medicine! Would you trust a doctor who never practiced medicine? Then why should athletes trust a coach who learned how to do something off of youtube? Why should parents trust you to get their kid strong if you're weak?
I hear it all the time coaches complaining about how they don't have time in the day to get training in. Well reassess your priorities. If training isn't a priority in your life why should it be in your athletes life? Be a role model. Athletes act in direct correlation to their leaders. You as a coach are a leader. Be honest with your athletes. Train to be the strongest version of yourself. I don't need excuses. I don't care about your excuses. Nobody cares. You need to make do with what you have. Take what you have and use it to your advantage. I see coaches all the time in other gyms and on the internet claiming to be experts. Until you google them or youtube them and actually see that they are all talk. What happened to integrity and being honest? I'm not the strongest, I'm mediocre at best but I work my butt off and so does our staff. We don't miss days. Even when we are hurt we are still training. Everything we write about and preach here at The Spot we truly believe in. We get results. If you want advice and are seeking an expert you need to consider their background. Who have they learned from? What have they done? Who have they produced? If you or your coach are weak and have never helped someone get strong please stay quiet.
Have some honesty and integrity. Practice what you preach.
Coach B.
Monday, October 28, 2013
Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 10/21-10/27
Check out this week's training montage! Another great week at The Spot Athletics, the best training facility in central Ohio! We build champions!
Marathon training, lifting and progress
Marathon runners and long distance runners have long avoided the weight room, but not any more.
There still is a belief among uneducated runners that if they do anything in the weight room then they will gain weight. The funny thing is that people who typically run distance couldn't put on weight if they tried. Putting on weight from lifting comes from not only training in a manner to illicit muscle growth but also eating a surplus of calories to promote that growth. There is literally thousands of these "Ectomorph" people online who don't run and only lift and their whole goal in life is to put on size and they cannot. So I wonder how these uneducated runners think that their genetics are so vastly superior and their DNA makeup is so different than the thousands of other Ectomorphs that they think they will put on weight from just looking at a heavy weight. Well of coarse it isn't and I have encountered many of these athletes over the years and one thing is true for all of them: they stop getting any faster, they get hurt, and they usually give up running.
So what is the truth about lifting and distance running? Lifting the proper way will make you a faster, healthier and stronger runner. Some of the blame is on the running community and some is on the fitness industry. The promotion of "bodybuilding" has lead to that methodology of training to be the primary one that people are exposed to. So it is no wonder that some people look at a fitness magazine and do a bodybuilding program and wonder why they aren't any faster. The running community however hasn't been quick to get the truth out about lifting for the improvement of distance running. This is primarily because a lot of the old coaches who are still in charge have not embraced the science and proof that it will help their runners. Doing the same thing over and over again and expecting different results is the definition of insanity. A lot of distance runners I come across only run as their method of training. Their times haven't moved in 5 years and yet they don't see this as insanity. We also see the "endurance" lifting programs. These are a huge waste of time to distance runners and they might as well just put in more miles than do these workouts. Doing "endurance" lifting for a distance runner is pointless as they get tons of endurance work as they run, what they really need is strength and more specifically power.
Power is the ability to apply force over a period of time. Our goal with our distance runners is to give them more strength and allow them to apply it over the same amount of time. Simply put this makes for a faster runner. Not only that but the increased strength makes them more resistant to injury. No one can completely take away injury because if someone is pushing hard all the time something may break down. But if the runner is stronger then it takes a lot more before they break down. Our marathon and distance runners lift heavy weights, get stronger, more powerful and more durable. I know that this is hard for a lot of "old school" runners to process but I assure you that in 10 years lifting will be as much a part of a distance runners routine as tying their shoes.
If you are a distance runner and you are not including power and strength training in your training routine then you are missing out tremendously. If you don't have any idea on what to do in the weight room to improve your distance and/or Marathon times then let us know and we will be able to set you on the right track. Our latest marathon client, Christina Murphy, just won the Columbus Marathon in a 2:39.15. If you don't think that power and strength training will help your marathon time, you show me that you have run a better time than her and I'll listen to what you are doing. But if you want to increase your time, be healthier and stronger, send us an email and we will get you there.
Thursday, October 24, 2013
Listening, Learning, and Shots to the Ego
As I am finishing my third week as an intern at The Spot, I feel like it is time to reflect over a few key "take home" points that I have begun to realize are crucial to any person aspiring to be a coach or an intern:
1. LISTEN
When you are working with coaches and people who really know what they are talking about, you better be a good listener. Every time you are in the gym whether it is to shadow or to train, you need to be focused on your surroundings and closely pay attention to everything being said. There will always be things that you don't know. The best coaches are the ones who were able to listen to everything in the gym when they were just starting out, absorb that knowledge, and apply it later when they have their own clients. It is imperative that you're not day-dreaming and zoning out while in the gym. Ask questions, write down notes, and do whatever you need to do to make sure that you're fully taking advantage of the time you have because when you're on you're own, you won't have the luxury of asking what to do.
2. LEARN
Everyday should be looked at as an opportunity. Not only to better yourself physically (because anybody who is coaching how to lift should look like they themselves lift) but also to better yourself mentally. You should be reading articles (EliteFTS is a great place to start), studying variations of exercises/stretches, and practicing how to perform these movements also. There is only so much you can get out of sitting in a classroom and learning about anatomy or physiology. The true learning happens when you are forced to apply that knowledge. It's cool that you know what latissmus dorsi is, but do you know what exercises are best for strengthening the muscle? Or how about stretches that will effectively improve their mobility? These are the things that any coach should be able to do. Coaching is all about "read and react." You have to read the situation (assess the athlete) and react appropriately (design a program to meet their goals.) The only way you can do this is by taking the time to really learn.
3. FORGET YOUR EGO
I like to think of myself as a pretty experienced lifter. But when I got to The Spot and started training and shadowing with the coaches there, it became obvious pretty fast that I was pretty clueless when it came to being a coach. If you're the type of person that thinks you're always right because you learned how to squat in Men's Fitness and have been doing it that way all your life, I've got some bad news for you. The first day of training I was told I bench, squat, and deadlift wrong. I've been doing these exercises for years...the wrong way. You have to adapt to your surroundings. I'm a bodybuilder, so naturally I train like one. However, some of the things I was doing were also leading to nagging injuries. So, I am working on changing my bad habits lifting-wise. It is always better to do the exercise RIGHT than to go heavy with crappy form.
I am nowhere near where I want to be. I still need to be better about listening, learn more, and stop letting my ego prevail. But, everyday I can say that I am getting closer.
1. LISTEN
When you are working with coaches and people who really know what they are talking about, you better be a good listener. Every time you are in the gym whether it is to shadow or to train, you need to be focused on your surroundings and closely pay attention to everything being said. There will always be things that you don't know. The best coaches are the ones who were able to listen to everything in the gym when they were just starting out, absorb that knowledge, and apply it later when they have their own clients. It is imperative that you're not day-dreaming and zoning out while in the gym. Ask questions, write down notes, and do whatever you need to do to make sure that you're fully taking advantage of the time you have because when you're on you're own, you won't have the luxury of asking what to do.
2. LEARN
Everyday should be looked at as an opportunity. Not only to better yourself physically (because anybody who is coaching how to lift should look like they themselves lift) but also to better yourself mentally. You should be reading articles (EliteFTS is a great place to start), studying variations of exercises/stretches, and practicing how to perform these movements also. There is only so much you can get out of sitting in a classroom and learning about anatomy or physiology. The true learning happens when you are forced to apply that knowledge. It's cool that you know what latissmus dorsi is, but do you know what exercises are best for strengthening the muscle? Or how about stretches that will effectively improve their mobility? These are the things that any coach should be able to do. Coaching is all about "read and react." You have to read the situation (assess the athlete) and react appropriately (design a program to meet their goals.) The only way you can do this is by taking the time to really learn.
3. FORGET YOUR EGO
I like to think of myself as a pretty experienced lifter. But when I got to The Spot and started training and shadowing with the coaches there, it became obvious pretty fast that I was pretty clueless when it came to being a coach. If you're the type of person that thinks you're always right because you learned how to squat in Men's Fitness and have been doing it that way all your life, I've got some bad news for you. The first day of training I was told I bench, squat, and deadlift wrong. I've been doing these exercises for years...the wrong way. You have to adapt to your surroundings. I'm a bodybuilder, so naturally I train like one. However, some of the things I was doing were also leading to nagging injuries. So, I am working on changing my bad habits lifting-wise. It is always better to do the exercise RIGHT than to go heavy with crappy form.
I am nowhere near where I want to be. I still need to be better about listening, learn more, and stop letting my ego prevail. But, everyday I can say that I am getting closer.
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