Josie, Bill and I filming, as I coach them, for our Video Training Library (learn more about our powerful training library here).
As a coach, I am routinely asked what an athlete can do to improve their performance.
This is usually preceded by a tale of woe about some lack luster race result.
Fortunately for me, a quick skim of their recent racing splits and training logs makes it fairly easy to identify where their problems originate.
If you’re looking for peak performances this season, regardless your sport, you need to be mindful in your efforts and train smarter, not harder.
Error #1, Going out too fast.
This is easy to identify by simply looking at your splits.
Whether you are swimming, biking, running, walking, playing a tennis match or a round of golf, if you have not managed your energy and the second half of your sport is slower than the first half, you went out too fast.
To avoid this, commit to practicing goal specific pacing for at least half your race distance...
Angie and Josie working in the Fitness Center - filming for our incredibly powerful Membership Video Library.
‘Functional’ and ‘functionality’ have become popular buzzwords in the fitness industry over the past 10 years.
While isolation exercises (i.e. standard chest press or mid-row) are still common, compound and multi-planer movements (i.e. lunge with rotation) have solidified their place in fitness programing by demonstrating their effectiveness with enhancing everyday movements that would otherwise cause injury to an ill-prepared body.
Our increasingly sedentary lifestyles mean that our genetically engineered highly mobile bodies are immobile for several hours a day (sitting at a desk, watching TV) and thus we develop not only postural weaknesses, but also strengthen deficiencies for activities like gardening, household chores, and recreational activities such as walking the dog, playing sports and family activities.
Traditional muscle conditioning...
A beautiful, stress relieving Florida sunset on Naples Beach (at 5th Ave S) on Thursday, January 23 (Thank you to Charly Caldwell II for the photo!)
Some elements of stress are good for us.
The fight or flight responses that are hard-wired into our nervous system can save our lives. The knee-jerk response of jumping out of the way of a moving vehicle, the sharp intake of breath, our hearts racing, the rush of adrenaline.
This is the rush that those who love rollercoasters, sky-diving or other such intense activities crave.
This is good stress.
Our bodies have a chance to process the increased cortisol released into our systems, and we will often feel a bit of a high afterwards. This same stress can be a great motivator to try new things and to push beyond our comfort zones.
When this same chemical reaction in our bodies turns against us, it is almost simultaneous to when we turn against it.
When our flight or fight mechanism kicks in to situations we have no outlet for.
Sitting at my desk, researching this article, I come across so much information about disc (spine) injuries.
It seems that ‘Google’ is extremely good at defining what a disc herniation is, how it happens and when to go to a doctor, but not so good at providing helpful information regarding management of the injury.
Most of the websites veer towards recommendations of bed rest, NSAIDS (anti-inflammatory drugs) and cortisone injections, with a visit to your GP if pain persists.
In a nutshell, rest and drugs.
There are very few sites that encourage people to seek some hands-on treatment, and even fewer that provide any information about specific exercise programs for disc injuries.
Let’s change that by focusing on some preventative exercises you can add to any existing program.
However, if you currently have a disc injury, remember to always consult a health care professional (doctor or physical therapist) for diagnosis and advice prior to starting an exercise program....
Jason, Angie and Heidi helping, teaching and showing you best practices in the 20 Day Core Challenge (available in our Monthly Membership program!)
Stronger muscles can relieve the load on your joints and reduce arthritis pain and inflammation...
Just because you have arthritis doesn't mean you have to say goodbye to exercise.
But many people with this condition aren't meeting the recommended federal guidelines of 2.5 hours of moderate movement each week — and that's a shame, because physical activity is one of the best ways to combat the pain and stiffness associated with arthritis.
"A lot of people with arthritis stop moving."
says Lee Kaplan, MD, associate professor of clinical orthopedics at the University of Miami Miller School of Medicine in Florida.
In fact, he emphasizes, people should be doing just the opposite — seeking exercise and actively strength-training their muscles in order to reduce the load on their joints, which in turn can cut down on...