The Spot Athletics Blog: Grandview

Showing posts with label Grandview. Show all posts

Friday, November 7, 2014

Getting Back to the Basics: The Bench Press

How many times have you heard someone ask “How much do you bench?”. The bench press is commonly used as a marker of strength and is one of the most popular exercises out there because it looks cool and seems relatively easy to do. However, it is one of the most misunderstood exercises out there. “I’ll just lie down and push this bar up with my arms, how hard can that be?” is probably what you’re thinking. For most people, this is exactly what they do. However, the bench press is just as technical as the squat or the deadlift. Learning how to bench press properly can mean the difference between doing one of the most beneficial upper body exercises for size and strength or benching the same weight forever and tearing something in your shoulder.

We’re going to go over some of the basic technique principles of the bench press so you can move more weight and stay injury free. The most important thing to note about the bench press is that it is not just a chest/ shoulder/arm exercise. If you bench properly, you should actually be using your whole body.

Coach Bryan spots an athlete on floor pressing. Though floor pressing is a variation of bench press, some of the same rules apply.

Let’s start at the top. Your back and shoulders should be squeezed together like you’re doing a lat pull-down. You should actually use your back to stabilize the bar as you lower it and keep your chest up to meet the bar. Do not drop the bar on your chest and assume you’ll be able to push it back up from there. Make sure you touch your chest with the bar. This seems obvious but many people seem to think they only need to bring the bar halfway down for it to constitute as a bench press. There should be a natural curve in your back. That means you’re not pushing your back down into the bench and also not trying to create a huge arch. That is a more advanced move. One of the most important parts of the bench press actually involves your legs. You want to plant your feet in the ground and push the ground away from you to create leg drive. Using your legs will produce more force through your arms to push the bar away. So, we’ve covered some of the basics on how to make the bench press safer and more effective.

What if you have a pre-existing shoulder injury? Do you need to bench to get the benefit? Of course not. There are plenty of alternatives for those who can not comfortably bench press. Try a swiss bar or dumbbells with a neutral grip. The swiss bar has bars running parallel to each other with allows you to maintain a neutral grip (palms facing each other) which many people find to be more comfortable for their shoulders while still getting the benefit of a bench press.

Getting back to basics in the weight room means doing things correctly within the context of the weight room itself, such as performing lifts correctly and in a fashion that is both beneficial, safe, and will keep you racing towards your goals. This article reviews the basic technique points of the bench press to help you get the most bang for your buck with this difficult exercise.

Thursday, November 6, 2014

Columbus Resident, Vitor Oliveira Dominates at IBJJF Pro League Tournament

November 6, 2014 - Columbus, Ohio - The Spot Athletics is proud to announce the recent victory of Vitor Oliveira at the International Brazilian Jiu Jitsu Federation Pro League Tournament on October 19th, 2014. This prestigious tournament was an invite-only event and only the top four competitors in each class were invited to compete.

Vitor Oliveira and The Spot Athletics Owner, JL Holdsworth, celebrate victory

GF Team member Oliveira reflects on the growth of Brazilian Jiu Jitsu: “Everything is really blowing up in the US; there are tournaments every couple of weeks. We don’t have that in Brazil.” Just a few weeks prior, Vitor dominated at the IBJJF Pan Am No Gi Tournament on September 27th, 2014, but this most recent victory was a milestone for Oliveira’s career.

This was the third Pro League Tournament and winners received prize money, illustrating the growth of the sport. More exciting was the announcement of two more future tournaments, which Vitor will be preparing for.

Oliveira’s next competition is scheduled for Decemeber 14th, 2014 in Long Beach, California and he currently trains at The Ronin Training Center and The Spot Athletics in Columbus, Ohio. The Spot Athletics Owner and Head Trainer JL Holdsworth had this to say about Vitor’s performance: “Vitor’s improvement and dominating style never ceases to amaze myself or my staff. He brings that same intensity to his strength and conditioning sessions and we are thrilled to be able to work with such an outstanding athlete.”

With many eyes tracking his progress, Vitor has stayed humble throughout his career. He thanks Ronin Training Center, JL Holdsworth and the staff at the Spot Athletics, Kill Cliff Recovery Drinks and Protein Bars, and Bull Terrier Fight Gear.

To see original headline, click here.

Wednesday, October 29, 2014

Strength and Conditioning for Combat Athletes

There are a lot of individuals involved in combat sports who think that in order to get better at it, they just need to do more of the sport. In essence, this is correct. Working on sport specific technique is the best way to improve, but having a solid strength and conditioning program is equally important and should not be ignored. This aspect of training for competition is oftentimes what separates the good athletes from the great.

Two Brazilian Jiu Jitsu Athletes perform partner planks

Why is strength training so important for combat sports? Being technically skilled is great but if you don’t have a solid basis of strength, you will never reach your potential. If two guys weigh the same and have the same skill level who do you think will win- the stronger or weaker guy?Strength training makes you more powerful. Ask anyone in a combat sport if being explosive and powerful is an asset and no one will say “no”.

Strength training decreases the risk of injury and combat sport athletes are prone to some of the worst injuries. The more durable you are as an athlete, the better you will be and the more likely you are to improve longevity and compete for a longer period of time. It will help build up areas that, if left untrained, would become plagued with injury: knees, necks, etc.

Conditioning should be based on the sport. For example, five minutes of rolling in Jiu Jitsu is comprised of quick bursts of action interspersed with periods of lower intensity. Your body must be able to handle five minutes of non-stop moving including bouts of high intensity action. Therefore, conditioning should mimic that. That’s why implements like prowlers and sandbags are great for combat athletes- they mimic conditioning against a heavy load (your opponent).

Strength training should mimic the sport as well. For our Jiu Jitsu athletes, we do a lot of grip work to enhance their grip on the gi, neck work to prevent injuries, and we work on hip strength since it’s crucial to a number of positions you could find yourself in. Training revolves around heavy squats, pulling, and pushing to get our athletes ready for the mats.

Strength and conditioning training is not only crucial for stronger, more powerful, and healthier athletes but it’s also important that your strength and conditioning training is specific to your sport. If you are a combat athlete, your strength and conditioning program would look drastically different than that of a soccer or basketball player, but the most important thing is that you understand the importance of having one in the first place.

Wednesday, March 19, 2014

Don't Reduce Someone Else's Success.

If I hear someone say "Well, [insert fit person's name here] can afford a trainer and supplements," one more time, I am probably going to have to punch a wall. Yes, I am talking about people who reduce someone else's success by pointing out that they can "afford" it. In their minds, people who can afford a personal trainer, healthy food, and various other health related things have no excuse to not be in shape. This mentality reduces an extraordinary amount of hard work and dedication to dollars and cents, as if you can go to the store and buy a ripped body

When it comes to fitness, as with any goal, there is a certain level of investment needed for achievement. Sometimes that investment is monetary. In fact, if you look at anybody who has named fitness or performance as one of their goals, they have most likely spent money on a gym membership or on accessories, workout clothes, etc. It's just a fact of life. Am I saying that being fit or an athlete means you have to drain your whole paycheck on fancy gadgets, gourmet food, and supplements? Nope. In fact, you don't need any of that stuff. But when someone else has set a goal and aimed a significant amount of resources towards that goal, let's try to be positive about their success. Let's not soak ourselves in our own bitterness. Focus on YOUR life, what YOU can do to reach your goals, and what kinds of resources (time, money, mental) you can allocate to them.

Savannah Steamer, Intern

Monday, March 17, 2014

Aerobic & Anaerobic: Why You Should Care

Scouring the internet for an informative, yet somewhat comprehensible explanation of the terms “Aerobic” and “Anaerobic” is no easy task, yet they are basic topics in fitness that many people would do well to understand. You don’t have to understand the complex scientific reasoning to understand how they can both be beneficial to your overall wellness; you just need to understand that the body responds differently to various forms of exercise. This is a very, very basic explanation of two types of exercise.

From a denotative perspective, the words “Aerobic” and “Anaerobic” mean “living with oxygen” and ”living without oxygen”, respectively. This refers to how the body fuels the activity. It’s important to remember that it’s a balance, not a one-or-the-other type of relationship. Some activities that people consider aerobic have anaerobic qualities and vice versa. You don’t have to develop one capacity at the expense of the other and most activities are not wholly aerobic or anaerobic.

Activities such as jogging, elliptical, and cycling are often considered aerobic since the intensity rises slowly. You will usually see the cardio section at the gym jam-packed with exercisers because this type of exercise has numerous benefits. The wellness benefits associated with aerobic activity include: strengthening the lungs and heart, reducing blood pressure and stress, and reducing the risk for diabetes.

On the other hand, anaerobic activity is often at a higher intensity and includes things such as sprinting, lifting weights, and doing circuits. One way to remember that anaerobic means without air, is to think about our natural instinct to hold our breath when exerting a force (timing your inhalations as you lift weights or sprinters who hold their breath as they wait for the gun to sound). In addition to the obvious performance benefits that one can get from this type of activity, it can help with building lean muscle (as opposed to burning fat) and increasing bone density. This type of exercise is usually noted for the significantly lower amount of time required to see benefits as opposed to aerobic exercise.

Both anaerobic and aerobic activities have distinct benefits, yet it is important to evaluate your goals and incorporate them accordingly. There is not just one solution for every fitness goal.

Savannah Steamer, Intern

Monday, March 10, 2014

Spot Athletics week in review video montage 3/10/2014

It has been a big week for The Spot Athletics. Two athletes just committed to colleges, at both Ohio Dominican and Louisiana State University. Another one of our athletes just won his 3rd middle school state wrestling championship, in a row, making him one on a short list of other to ever do that before. The weather is starting to break, and our clients are working hard in anticipation. Great work everybody! We're proud of your efforts!

Check out the week in review here!

Wednesday, February 12, 2014

Wednesday, February 5, 2014

Monday, January 27, 2014

Getting Back On Track After the Holidays

Many people are still escaping the holiday hangover with thoughts of returning to their normal diet, their normal schedule and they’re regaining a sense of order as real life starts up again, so, in order to help you “bounce back” after the eggnog, the drinking, and your aunt’s famous pie, we are sharing a few ways to help you feel like yourself again after the holidays.

First off: can you prevent the Holiday Hangover? Sure you can. But almost everybody who celebrates the holidays ends up eating their fair share of calorie dense foods and swerving off their normal training schedule, so the question isn’t really how to completely prevent indulgence and laziness, but how to make “bouncing back” a lot easier.

If you are mindful of how you spend your holiday, you can avoid the misery of having a food baby and focus more on actually communing with family and friends. That doesn’t mean you should avoid the “bad foods” at all costs and complain that the gym isn’t open on Christmas Eve (because do you really want to be that person?), it just means that you should recognize that there’s a difference between a cheat meal and an “Oh-my-god, I-haven’t-had-my-grandma’s-mashed-potatoes-in-ten-years” kind of meal. Five meals in a row of the latter sort and most people won’t feel like themselves.

You probably don’t feel like yourself because you are reading this article, just admit it, you ate not one, not two, but three plates of food! It’s okay, so did I and I felt like four months of hard work had flown out the window. Not so. Here’s a list of things you can do to get back on track as soon as possible:

1) Drink Water. Yes, I said it, and yes I am chastising you. I know you had that cappuccino in the morning and those Mojitos at night. You need to grab a glass of water right now and chug that thing, because you probably came out of the holidays less hydrated. Think about it: caffeine is a stimulant and alcohol is a depressant, but they both have a diuretic effect. This constant energy and hydration imbalance is very taxing on the body.

2) If you didn’t miss a single training session, good for you! Keep doing what you are doing. But if you haven’t stepped foot in a gym for over two weeks it would not make any sense to try to train harder or heavier than you did before. For the first week, see if you maintained and then adjust accordingly.

3) Foam-Rolling, stretching, mobility work, these are all great tools not only for your regular training, but for those days when you know things are a bit rusty.

4) Getting enough sleep should already be high on your priority list because your muscles need sleep as much as your mind does, but oftentimes, it’s hard to do this right after a holiday because there are errands, chores, family duties, etc. Though there is a large range of what doctors believe to be the “ideal” amount of sleep, listen to your body and adjust based on your performance.

5) Relax. Nobody loses their progress, gains, or strength within the short window of a few weeks. Don’t harbor guilt about the holidays, they’re supposed to be a time of joy. If you spend too much time thinking about the past, you lose sight of your goals and cannot plan for the future.

Thursday, January 23, 2014

Training Through the Pain - An Intern's Blog

If you are anything like me, then you know what it's like to roll out of bed feeling like you just got hit by a Mac truck. Knees creaking, elbows and shoulders aching, lower back cramping up...some people just have bad luck when it comes to accumulating injuries, and I am most definitely one of those people. Simple things like walking down the stairs can be a difficult task if my knees decide to act up on me, so how would that correlate to being able to train my legs with the intensity needed to make progress? Well it is at this point that your ego needs to take a backseat, and you either need to 1) completely stop overloading that joint or muscle until the injury has healed or 2) find exercises that don't aggravate it.

For the majority of people, using the excuse of "oh my knees hurt" to throw leg training out of their weekly split is like a blessing because 99% of gym goers hate the pain of heavy squats, lunges and deadlifts. Same with elbows..."you mean I don't have to bench heavy now?" No that's not what I mean. There are a few ways to ease the joint pain we all experience without completely voiding all exercises utilizing those joints:

1. Don't do exercises that hurt

This should seem like it's self explanatory, but for stubborn individuals like myself, this is much harder than it sounds. I've been dealing with nagging knee pain off-and-on for almost two years now, and through utter stupidity and the desire to train hard, I kept doing heavy squats and leg presses despite my knees hurting more than my muscles full of lactic acid. It wasn't until my knees started swelling from all the inflammation that I finally realized that doing it my way wasn't going to cut it. Now when I perform exercises that stress my knee joints, I know when to stop and when it is safe to continue based on if there is ANY pain during the sets. The key is to not let your joint pain advance to the point that mine has. Catch it early and adjust your program around your weaknesses: in this case, your weak joints.

2. Get your diet right

This is a very underestimated factor when people discuss inflammation of joints and overuse injuries. The typical Western diet consists of breakfast at McDonald's, lunch at Taco Bell, and dinner at Pizza Hut, or in other words, high levels of unhealthy fats. Poor diets like this can greatly increase inflammation inside your body due to poor ratios of Omega-6 fats to Omega-3 fats leading to painful joints. On the other side, healthy fats such as fish oils and other polyunsaturated fats can reduce the body's inflammation response and decrease swelling and pain in joints. So in short, less crappy food and more oils, nuts, and fish (fish oil supplementation works well too.)

3. Get your warm-up down

Warming-up is an often overlooked aspect of training for 100% healthy individuals who deal with no chronic pain, but for the majority of us who have experienced injuries that hinder our performance, we know that a proper warm-up cannot be overlooked for the health of joints. Whether it is foam rolling tight muscles, stretching, doing more light sets to get blood into the joints, riding the bike, or any of the million things people like to do to prepare for training, find what works best for you and your affliction. For example, my warm-up before a lower body workout would be foam rolling my IT band, quads, adductors, and hip flexors to loosen the muscles pulling on my knees. I would then move to stretches, possible the bike for a few minutes, then a ton of sets of light leg extensions and leg curls to allow my knees to get used to a load on them. I've found that this warm-up really helps to allow me to train mostly pain free. I'm still not going to be able to put a ton of weight on my back and rep out heavy squats without a good amount of pain just because I thoroughly warmed up, but it at least allows my to do SOMETHING to stimulate the muscles so they don't wither away. And while you're battling joint pain, sometimes that's what your goal has to be.

So for the people who know what it is like to be held back by nagging and weak joints, try the things I've found to help me and who knows? It could help you too. Be creative with your exercises that you do, so if your knees are bothering you that day, don't do heavy squats. Clean up your diet and remember that not all fats are bad. And nothing can take the place of a proper warm-up to not only recover from injuries but to prevent future ones.

Bryce Calvin - Strength and Conditioning Intern

Friday, January 17, 2014

Friday technique video- bench press hand off

Handing off a bench press is a very important part of the movement, making or breaking big records. JL explains how to properly hand off the bar so your training partner can hit the numbers he needs safely.

Wednesday, January 15, 2014

Monday, January 13, 2014

Speed, Strength & Conditioning, Personal training & Fitness Class Training Video Montage 1/6-1/12

Check out another great week of training at The Spot Athletics. We have our volleyball players getting ready for their club season, and high school athlete, Marcus, just getting back from trying out for the Army High School football game. Great work everybody! Keep it up!

Wednesday, January 8, 2014

What is a good workout?

The vast majority of people leaving a gym will talk about how great their workout was because they “got crushed” or can’t feel their arms. But the fact that you vomited doesn’t mean you had a great workout. So how do you know if your workout was good or not? First off, think about your goals. Then answer this question- is your workout getting you there?

If your goal is to lose a significant amount of weight, doing a boatload of tricep extensions will leave you sore but won’t get you any closer to your goal. You should be doing high intensity, compound movements. Just because you don’t get a crazy arm pump, doesn’t mean your body isn’t working hard. If you’re an athlete, you need to get stronger, improve your patterns, get better at your sport, and prevent yourself from being injured. Does doing drop sets of leg extensions make you want to vom? Probably. Does it make you a better athlete? Probably not. Chances are, you have practices to attend so not being able to walk for 3 days is probably not in your favor. Even if you’re not an athlete, you probably want to be able to sit on the toilet without having to lower yourself onto it with the aid of a towel rack.

Being sore is a symptom of delayed onset muscle soreness- which is your body responding to a new exercise or a seriously increased load. It is also pretty much only caused by exercises with an eccentric movement. However, if you are doing the same exercise (for example, squats), your body will not have nearly the same response as the first time you squatted and you won’t feel that same soreness. Does that mean squats aren’t a productive exercise anymore? Do I even have to answer that question? Unless you’e been doing the same weight for a long time (or less weight), the exercise is still productive. Just because your muscles aren’t on fire, doesn’t mean you aren’t getting anything out of it. You could do pretty much any new exercise- no matter how stupid- and still be sore from it. You could do a series of bizarre movements and feel like you go hit by a truck the next day just because it’s something new- not necessarily something beneficial.

If you leave a workout and don’t feel absolutely crushed and wanting to pass out, ask yourself if what you did was conducive to your goals. If the answer is yes, you had a good workout. Do you expect every workout to leave you lying on the cold floor pleading for death or do you want consistently progressive workouts that will get you to your goal and keep you there?

PS That was a rhetorical question

-Coach Lily

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.

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.

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!

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!

Wednesday, October 23, 2013

Dear Women: Unfortunately, Strength Training Will Not Make You Huge

As a female trainer, one of the most common concerns I hear from other women (and some men) is that lifting weights will make them “huge”, “bulky” or something equally as false along those lines.

You know what makes you huge? Food and body fat.

You know what will make you look lean and hot? Muscle.

Women don’t have nearly the same level of hormones men have that lead to muscle growth (namely, testosterone). Without artificially enhancing those levels of hormones, your body is not capable of producing the amount of muscle mass required to make you look “huge”. Unless you are genetically gifted in the swole department (which you would have figured out already), it will be very difficult for you to achieve that “bulky” look.

When you lift heavy weights (read: not kickbacks with 5 lbs but squats that are difficult), your body will adapt by producing muscle. Muscles are great because they increase fat loss and burn calories all day long. And give you a ‘toned’ look. I’m still not sure what “toned, lean muscles” means but chances are you want to look like someone with nicely defined arms, legs, and a perky butt. You know what those things are made out of? Muscle. Not floppy skin (ugh skinny fat) and not excess fat. In a nutshell, weightlifting= more lean body mass, a higher metabolic rate, and less unwanted body fat (that’s what we’re going for, right?)

Furthermore, those people who you deem to be “bulky” have made a life out of sculpting their bodies to look like that. Strict diets, hours toiling in the gym, and superior genetics have all contributed to their physiques. If you’re worried about lifting more than a few pounds, chances are you’re not looking to change your lifestyle this very moment. Different types of workouts produce different results so unless your workout, diet, and lifestyle are tailored to making a drastic change in your body composition (aka competing in figure, physique, etc), it won’t just happen “by accident”.

Here’s a real life example. I am a competitive powerlifter. That means my training revolves around lifting heavy weights. I’m 5’4 and depending on how many bacon donuts I eat, I compete in the 114 or 123 lb weight classes and nothing about me looks jacked (except my sweet biceps when I flex) . Believe me, I would love to be “bulky” but it’s just not happening (for the aforementioned reasons).

Aside from the aesthetic benefits, weight training for females leads to greater bone strength, helps prevent injuries, and makes you more functional in your every day activities.

So, women folk, you have nothing to be concerned about except looking great. Go and get your swole on.

-Coach Lily

The Spot Athletics Blog