Check out my 2 year old daughter killing it in the weight room today. At The Spot we deal with a lot of young female athletes but number one in my heart is my little Avery. My 2yr old daughter loves to train. If we go to The Spot Athletics to train without her she cries. I hear many parents say that they don't want their kids weight training until they are 15, but the American Medical Association & American Pediatrics Association both recommend children to be weight training from as early as 5 years old. Studies show that motor patterns are best developed from 3-9 years old, and I want my daughter to excel in sports. It makes no sense to give kids no training and throw them in competitive contact sports. These sports are so hard on the body and yet parents choose not to get their kids ready for the sport with training. Training is a controlled environment and competition is not, which is why so many injuries occur in sporting competition. I want my daughter to be prepared when she starts competitive sports and training is the best way to get her body ready. Ask any parent if they would strap on football pads and go play today and they will say you are crazy. But then they will say maybe if I trained hard for it first. So what kind of logic is it for a parent to throw their kid into these sports and deny them the same training they say they would need to even try the same sport. Yeah, and I'm crazy for preparing kids properly so they can excel and not get injured in their chosen sports.
Showing posts with label Stronger. Show all posts
Showing posts with label Stronger. Show all posts
Friday, March 29, 2013
My 2yr old daughter trains harder than you!
Check out my 2 year old daughter killing it in the weight room today. At The Spot we deal with a lot of young female athletes but number one in my heart is my little Avery. My 2yr old daughter loves to train. If we go to The Spot Athletics to train without her she cries. I hear many parents say that they don't want their kids weight training until they are 15, but the American Medical Association & American Pediatrics Association both recommend children to be weight training from as early as 5 years old. Studies show that motor patterns are best developed from 3-9 years old, and I want my daughter to excel in sports. It makes no sense to give kids no training and throw them in competitive contact sports. These sports are so hard on the body and yet parents choose not to get their kids ready for the sport with training. Training is a controlled environment and competition is not, which is why so many injuries occur in sporting competition. I want my daughter to be prepared when she starts competitive sports and training is the best way to get her body ready. Ask any parent if they would strap on football pads and go play today and they will say you are crazy. But then they will say maybe if I trained hard for it first. So what kind of logic is it for a parent to throw their kid into these sports and deny them the same training they say they would need to even try the same sport. Yeah, and I'm crazy for preparing kids properly so they can excel and not get injured in their chosen sports.
Monday, March 18, 2013
Week in review 3/10-3/16
A lot went down this week at The Spot. From copious amounts of squats to yoke walks with the clients to the boss man himself training hard despite an injury. If you aren't getting the results you think you should be getting then you need to be at The Spot, training amongst the best.
Tuesday, February 19, 2013
Jump Higher and Run Faster
In this weeks discussion, JL discusses the methods used at The Spot to help athletes jump higher and run faster. Any questions comments or concerns share below!
Monday, February 18, 2013
Articles to Read Week of Feb 18
Hope everybody is starting the week of right and getting after it. Here are a few articles I feel are worth your time and that you should take some time each day to read. So grab your morning beverage and educate yourself!
The first article is by the NPR and talks about a common pre-workout supplement called DMAA short for dimethylamylamine. It talks about the safety concerns of this supplement and how it may not be safe. It also contains a link to the companines that got a warning letter with products containing DMAA
Link to article
Popular Workout Booster Draws Safety Scrutiny
Link to FDA press announcement
FDA Challenges Marketing of DMAA Products For Lack of Safety Evidence
The second article is a short one but an important one. It talks about finding time for yourself and how it is easy to do such a thing in such a hectic, fast paced world.
Finding Time For "Me"...Is it Possible?
The third article is by Eric Cressey and is an awesome article about stretching. It talks about the 15 static stretching mistakes he encounters.
15 Static Stretching Mistakes
The next article is a little longer but if you like the science of training then read it. Pretty simple right? It is a sports science roundtable with a few doctors talking about specificity.
Sports Science Rountable Volume 1 Training Specificity
Any questions comments or concerns leave them below!
The first article is by the NPR and talks about a common pre-workout supplement called DMAA short for dimethylamylamine. It talks about the safety concerns of this supplement and how it may not be safe. It also contains a link to the companines that got a warning letter with products containing DMAA
Link to article
Popular Workout Booster Draws Safety Scrutiny
Link to FDA press announcement
FDA Challenges Marketing of DMAA Products For Lack of Safety Evidence
The second article is a short one but an important one. It talks about finding time for yourself and how it is easy to do such a thing in such a hectic, fast paced world.
Finding Time For "Me"...Is it Possible?
The third article is by Eric Cressey and is an awesome article about stretching. It talks about the 15 static stretching mistakes he encounters.
15 Static Stretching Mistakes
The next article is a little longer but if you like the science of training then read it. Pretty simple right? It is a sports science roundtable with a few doctors talking about specificity.
Sports Science Rountable Volume 1 Training Specificity
Any questions comments or concerns leave them below!
Sunday, February 10, 2013
Week In Review 2/3-2/9
Here is the recap from this past week. From Metcon to CAAT to SAQ to athletes training hard to your very own trainers crushing it in the gym. If you aren't getting the results that you feel you should be then you need to be here training amongst the best. Sweat hard See results. Stop wasting time and contact us today.
Friday, February 8, 2013
Females and Lifting
With the likes of Julia Ladewski, Jen Comas Keck, Nia Shanks, Molly Galbraith (if you are a female and don’t know who these girls are do yourself a favor and go look them up) and other females making a push for girls to become strong both mentally and physically, I still on a daily basis get a handful of females saying they don’t want to train with weights because they don’t want to “get big.” This statement is common and understandable. If I were a female I would be confused and have a similar mindset. Lifting weights is typically associated with well getting big. But have no fear ladies because I am here to ease your mind.
You may open a magazine and see these buff women amongst the pages. Or maybe you have attended a women’s bodybuilding competition and you see these women who just don’t look like women. But ladies guess what you cannot put on muscle size like this without the help of anabolic steroids. Anabolic simply means to build or make bigger and a steroid is merely an organic compound that contains four cycloalkane rings. Steroids include cholesterol, estrogen, testosterone, progestogen, glucocorticoids and mineralocorticoids. So as you can see that the word steroid refers to many different types of hormones and not all of them are anabolic. People generally use the word “steroid” and associate it with only muscle building but now we know that isn’t the case so feel free to correct the next person that uses the word incorrectly.
I’m sorry if I just burst your bubble ladies but its true. You can’t get “big” and “bulky” because you don’t have testicles! You are in fact testicle free and being that way means you do not produce enough natural testosterone. Talk to any man who has tried putting on muscle without the use of anabolic steroids and they will attest to how difficult this task is. So now imagine how difficult it is for YOU to do the same. Testosterone is the primary androgen hormone (simply means primary male sex hormone KEYWORD IS MALE) that interacts with skeletal muscle tissue. So here comes a bit of research done by some scientists; women have about 15 to 20 fold lower concentrations of testosterone than men. There has not been a study to show any kind of increase in testosterone following weight training in women and if there is any type of increase it is most likely extremely small.
Most women come to us here at The Spot Athletics saying, “I want to tone up” which is great! We love to hear that but what exactly does it mean to “tone up”? When we strength train we are stressing the muscle fibers which in turn will increase the muscle fiber size and as this fiber increases in thickness the shape of the muscle slowly starts to change, getting thicker in the belly of the muscle. This will then result in a change in the shape of the muscle. Without a sufficient amount of weight the muscle will not change nor grow so sorry ladies using those pink five pounders aren’t the ticket. In order to “tone” you need to stress the muscle enough by lifting some heavy weight.
Ladies there is no reason you should not be strength training. As mentioned in the video we posted earlier in the week muscle is much more dense then fat meaning that a pound of muscle takes up less room then a pound of fat. Which is why muscle looks better then fat. But what happens when some women train is that they may go up in weight on the scale yet look thinner! Well the reason for this is because your lean body mass has increased but your body fat has decreased. The scale may not change but if you were to look in the mirror after a 12 weeks of consistent solid training you will see some of changes you are seeking. Muscle accounts for almost a third of the average woman’s weight, which in turn has an effect on your metabolism. Muscle actually burns more calories because muscle is metabolically active or it requires calories to maintain itself. Meaning you will burn more calories throughout the day if you have more muscle.
Some of the benefits you may see from strength training include:
Less fat
More muscle
Decreased body fat at the same body weight
Increased bone density
Better blood circulation, which helps to combat cellulite
Stronger mentally and physically
Boost your stamina
Sharpen your foucs
Decreased risk of osteoporosis
Improved athletic performance
Increase feel good hormones
Fight depression
Improved metabolism
Resistance to injury
You’ll look awesome
Gaining strength will have an empowering effect on you. The process of setting and achieving goals will give a boost to your self-esteem and confidence. So the choice is yours ladies. Strength training is not complex nor is it time consuming. It will easily fit into your schedule. You can spend days on those silly cardio machines or you can actually see the results you are looking for. So when you’re ready to increase muscle mass, decrease body fat and increase strength come in and talk with one of our trainers and see how we can help you reach your goals. Lets us help you.
Any questions comments jokes or one liners leave them in the comment section below.
NB
http://link.springer.com/article/10.1007%2FBF00423247?LI=true
http://jap.physiology.org/content/75/2/594.short
http://www.stumptuous.com/ebben.html
http://www.humankinetics.com/excerpts/excerpts/strength-training-during-menopause-offers-multiple-benefits
http://www.girlsgonestrong.com
http://www.negharfonooni.com
http://mollygalbraith.com
http://allimckee.com
You may open a magazine and see these buff women amongst the pages. Or maybe you have attended a women’s bodybuilding competition and you see these women who just don’t look like women. But ladies guess what you cannot put on muscle size like this without the help of anabolic steroids. Anabolic simply means to build or make bigger and a steroid is merely an organic compound that contains four cycloalkane rings. Steroids include cholesterol, estrogen, testosterone, progestogen, glucocorticoids and mineralocorticoids. So as you can see that the word steroid refers to many different types of hormones and not all of them are anabolic. People generally use the word “steroid” and associate it with only muscle building but now we know that isn’t the case so feel free to correct the next person that uses the word incorrectly.
I’m sorry if I just burst your bubble ladies but its true. You can’t get “big” and “bulky” because you don’t have testicles! You are in fact testicle free and being that way means you do not produce enough natural testosterone. Talk to any man who has tried putting on muscle without the use of anabolic steroids and they will attest to how difficult this task is. So now imagine how difficult it is for YOU to do the same. Testosterone is the primary androgen hormone (simply means primary male sex hormone KEYWORD IS MALE) that interacts with skeletal muscle tissue. So here comes a bit of research done by some scientists; women have about 15 to 20 fold lower concentrations of testosterone than men. There has not been a study to show any kind of increase in testosterone following weight training in women and if there is any type of increase it is most likely extremely small.
Most women come to us here at The Spot Athletics saying, “I want to tone up” which is great! We love to hear that but what exactly does it mean to “tone up”? When we strength train we are stressing the muscle fibers which in turn will increase the muscle fiber size and as this fiber increases in thickness the shape of the muscle slowly starts to change, getting thicker in the belly of the muscle. This will then result in a change in the shape of the muscle. Without a sufficient amount of weight the muscle will not change nor grow so sorry ladies using those pink five pounders aren’t the ticket. In order to “tone” you need to stress the muscle enough by lifting some heavy weight.
Ladies there is no reason you should not be strength training. As mentioned in the video we posted earlier in the week muscle is much more dense then fat meaning that a pound of muscle takes up less room then a pound of fat. Which is why muscle looks better then fat. But what happens when some women train is that they may go up in weight on the scale yet look thinner! Well the reason for this is because your lean body mass has increased but your body fat has decreased. The scale may not change but if you were to look in the mirror after a 12 weeks of consistent solid training you will see some of changes you are seeking. Muscle accounts for almost a third of the average woman’s weight, which in turn has an effect on your metabolism. Muscle actually burns more calories because muscle is metabolically active or it requires calories to maintain itself. Meaning you will burn more calories throughout the day if you have more muscle.
Some of the benefits you may see from strength training include:
Less fat
More muscle
Decreased body fat at the same body weight
Increased bone density
Better blood circulation, which helps to combat cellulite
Stronger mentally and physically
Boost your stamina
Sharpen your foucs
Decreased risk of osteoporosis
Improved athletic performance
Increase feel good hormones
Fight depression
Improved metabolism
Resistance to injury
You’ll look awesome
Gaining strength will have an empowering effect on you. The process of setting and achieving goals will give a boost to your self-esteem and confidence. So the choice is yours ladies. Strength training is not complex nor is it time consuming. It will easily fit into your schedule. You can spend days on those silly cardio machines or you can actually see the results you are looking for. So when you’re ready to increase muscle mass, decrease body fat and increase strength come in and talk with one of our trainers and see how we can help you reach your goals. Lets us help you.
Any questions comments jokes or one liners leave them in the comment section below.
NB
http://link.springer.com/article/10.1007%2FBF00423247?LI=true
http://jap.physiology.org/content/75/2/594.short
http://www.stumptuous.com/ebben.html
http://www.humankinetics.com/excerpts/excerpts/strength-training-during-menopause-offers-multiple-benefits
http://www.girlsgonestrong.com
http://www.negharfonooni.com
http://mollygalbraith.com
http://allimckee.com
Tuesday, February 5, 2013
Articles to read - Week of 2/5
I know this is a day late BUT we had to post the video yesterday on JL's training at The Compound and how you can win a free year of training at The Spot. So everything will be a day off this week but hey a little change never hurt anybody! So here are the articles for the week I feel you should read if you had to just pick a few.
The first one is an article written by Leo Babauta and it is a guide on how you can build habits and stick to them. It touches on why people do not stick to habits and then provides rules and how to learn new the habit skill
Sticking to a Habit
The second article is an article written by Sarah Zielinski and it discusses on what actually makes us feel fear. Its short and sweet. Read it before you go to work it is all sciency and stuff and it'll provide for some intelligent conversation.
What Makes You Feel Fear?
The next articles are a two part series that was posted on Diesel Strength and Conditioning by James Smith. He got some of the top female writers to write a letter to their younger self. Take the time to read these esepcially if you are a parent. Continue to instill strength, self-confidence, love and kindness into your children. Your children are a direct reflection of you.
Letters to All the Beautiful Little Girls - Part One
Letters to All the Beautiful Little Girls - Part Two
Any questions, suggestions, comments, concerns, limricks or oneliners feel free to leave them in the comments below.
NB
The first one is an article written by Leo Babauta and it is a guide on how you can build habits and stick to them. It touches on why people do not stick to habits and then provides rules and how to learn new the habit skill
Sticking to a Habit
The second article is an article written by Sarah Zielinski and it discusses on what actually makes us feel fear. Its short and sweet. Read it before you go to work it is all sciency and stuff and it'll provide for some intelligent conversation.
What Makes You Feel Fear?
The next articles are a two part series that was posted on Diesel Strength and Conditioning by James Smith. He got some of the top female writers to write a letter to their younger self. Take the time to read these esepcially if you are a parent. Continue to instill strength, self-confidence, love and kindness into your children. Your children are a direct reflection of you.
Letters to All the Beautiful Little Girls - Part One
Letters to All the Beautiful Little Girls - Part Two
Any questions, suggestions, comments, concerns, limricks or oneliners feel free to leave them in the comments below.
NB
Monday, February 4, 2013
Mighty Mitts training and EliteFTS
This past weekend JL was at The Compound in London Ohio doing some training. Watch the video for an update on his training and also how you can win a FREE year of training!
Subscribe to:
Posts (Atom)