New Year's Resolution: Get Fit

Resolved to exercise and get in shape? Here's how to actually do it.

You needed neither that 2nd serving nor the extra round of drinks. Yet you indulged. Aren't the holidays about good times with loved ones, great food, and merrymaking? Beginning Jan. 1, you will eat healthier and work out. Starting then, you will get fit. This will be your New Year's resolution. Life will be better after December. Sound familiar?

In fact, about a third of New Year's resolvers make weight loss their primary goal, and about 15% aim to begin an exercise program. For the average person, a good fitness program consists of exercises that work out the whole body. A cardio workout improves the function and health of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the function and health of the bones, muscles, joints, and connective tissues. To avoid overwhelming yourself, set realistic expectations. Assess where you are now, and then break it into achievable goals.

How does one go about choosing an appropriate fitness program? Different things work for different people. Fortunately, there are more than enough options. Start by making healthy choices!

Exercise does not need to be a formal activity. It does not require a big chunk of time carved out of your day.Some activities can even double as weight-bearing exercise, the other component of an ideal fitness program. This type of exercise involves anything that uses body weight against gravity. Examples include walking, jogging, playing basketball, yoga, martial arts, push-ups, weight training, and free weights.

To get maximum benefits, focus on working out the larger muscle groups. Most of the muscle mass in the body lies in the trunk, thighs, chest, back, and abdomen. Targeting these areas will give you the biggest bang for your buck for your workout time. Start out with 1 set of 8-15 repetitions of 1 exercise 2 days a week. Consulting a dietitian for nutrition advice may help as well. Healthy eating is an essential part of a good fitness program. Start low and then gradually progress. You shouldn't expect to become well-conditioned overnight."

It is possible to begin a fitness program and stick with it. If you do, perhaps you can scratch off that resolution next year and have the satisfaction of knowing you have accomplished something very important.

Dulce Zamora

NUMB3RS

60 - Approximate number of minutes it would take running on a treadmill at 5.2 MPH to burn off that 44-ounce super big gulp of Coca-Cola Classic.
36 - Percentage by which eating one apple a day lowers your risk of death from stroke.
15 - Number of Carb grams in a tablespoon of honey.
7 - Number of protein grams in one whole egg
114 - Calories in one cup of sweet potatoes, cubed.

Oxygen.com

Question of the week?

Q: My 14-year-old daughter has experienced interest in joining me at the gym. However, I have heard rumors that weight training isn't healthy for young healthy growing teens. Is it ok to bring her along?

A: You are correct, heavy weight training for young teens are not recommended. Too much stress can be applied to their growth plates (cartilage at the end of long bones where growth occurs), which can lead to injury. We often note a decrease in teens' core strength and flexibility during rapid growth spurts. A calisthenic routine or group cardio class can allow your teen to improve her fitness while she is adjusting to her new height. Once teen's have finished growing and have developed their secondary sexual characteristics, their growth plates are generally closed and a heavy weight-training can be initiated.

Exercise With The Family

A great source of motivation is right where you need it the most - at home with your family!

If you are the only person (or one of the few people) in your family that works out, a great way to get them started slowly would be to include them in your exercise program.

During the holidays after most people stuff their faces, a great way to burn off those extra calories is to take a walk-and take your family with you. A nice walk in the park or around the block will suffice. You don't want to go for a marathon which more than likely will deter your family away from exercising in the future.

The plan here isn't to scare them away, but to show them how much fun it can be to exercise. If they enjoy the walk together, ask them to go through a weight workout with you-explain to them the benefits of exercise. Who knows, you might be just the person to get your family kick started into exercising and you could be the motivation that helps them reach their goals and live a healthier life.

bodybuilding.com

Old Fashioned Eggnog

Servings: 6
Ingredients:
- 6 eggs
- 1 cup heavy cream
- 1 cup water
- granular sugar substitute (to taste)
- 1 tablespoon vanilla extract
- 1/8 teaspoon nutmeg (prefer freshly grated)

Directions:
Crack eggs, place in a blender.
Add cream and water, blend until smooth.
Add vanilla and nutmeg; blend until foamy and drink immediately.

Nutrition Information per serving:
Net Carbs: 3.5 g

Fiber: 0.0
Protein: 7.0 g
Fat: 27.0 g
Calories: 277

atkins.com

Question of the Week:

Q: What causes the pain in my side that occurs suddenly while I am running and how can I prevent it?

A: The pain that you've described is referred to as a "side stitch".

No clear-cut explanation has ever been offered regarding this painful burning sensation that can occur near the upper portion of the abdominal wall where it meets the rib cage.

It has been hypothesized that side stitch pain is caused by the jarring and pulling on the ligaments that attach the stomach to the diaphragm.Anyone who has experienced a side stitch has probably tried several methods to relieve the pain. While each individual is different, the following methods have been observed to be effective in relieving the pain of a side stitch:

· Reducing the exercise intensity level until the pain subsides.

· Breathing deeply through pursed lips.

· Tightening the abdominal muscles while bending forward.

While you can't totally prevent a side stitch from occurring, you can reduce your likelihood of experiencing one by exercising at an intensity level that matches your fitness level and by gradually increasing how hard you work out as your fitness level improves.

Cedric Bryant

Low-carb diets cause long-term sugar problems

Low-carbohydrate weight-loss diets increase the production of ketones formed by the incomplete breakdown of fats. Ketogenic diets cause rapid short-term weight loss but are no more effective than other low-calorie diets for long-term weight loss or weight maintenance. A Perdue University study using rats showed that ketogenic diets have long-lasting negative effects on blood sugar regulation. Rats that were fed low-carbohydrate diets and then switched to a normal diet showed impaired insulin sensitivity and poor blood sugar control. Yo-yo dieting (bouncing between ketogenic and normal diets) may have long-term negative effects on blood sugar regulation.

(Endocrinology, 151:3105-3114, 2010)

Fruit Cobbler

Ingredients:
1 tablespoon cornstarch
½ teaspoon ground cinnamon1 16-oz can fruit (peaches, strawberries, blueberries, etc.)
¾ cup biscuit mix
1 tablespoon sugar
¼ cup water

Directions:
1. Preheat oven to 400°F.
2. Mix cornstarch and cinnamon in saucepan. Stir in a little of the liquid from the fruit until smooth. Stir in remaining liquid and fruit.
3. Cook over low heat, stirring occasionally, until thickened, about 4 minutes.
4. Pour into a 1-quart casserole dish.
5. Stir biscuit mix and sugar together. Stir in water until dry ingredients are barely moistened. Spread on top of fruit mixture.
6. Bake until top is lightly browned, about 30 minutes.

Nutrition Values:

Calories 174
total fat 3.33g
% calories from fat 17.17%
Dietary fA:iber 2.43g

EatSmart

Question of the week?

Q: Please settle an argument. Is beer a good post-workout drink?

A:It may taste good when you're thirsty, but drinking beer is not an effective way to rehydrate after exercising.

Alcohol has a diuretic effect. As a result, instead of

replenishing your fluid levels, beer promotes additional water loss via urination. Some individuals erroneously

believe that beer gives them a carbohydrate boost plus extra potassium. An urgent need for these nutrients immediately following a workout, however, simply does not exist. Even if an individual needed these specific nutrients, beer is a relatively poor source. For example, compared to orange juice, a 12-ounce can of beer has only 13 grams and 90 milligrams of carbohydrates and potassium,respectively, versus 26 grams of carbohydrates and 450 milligrams of potassium in 8 ounces of orange juice.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE

FitnessMatters, Mar/Apr 2005.

Ginger root decrease muscle pain

Daily consumption of ginger root decreased muscle pain associated with exercise by 25 percent compared to a placebo- according to a university of Georgia study led by Patrick O'Connor. Men consumed 2 grams of raw or heated ginger root per day for 11 days. On day eight, they performed a weight-training workout designed to cause muscle soreness. Heated ginger root had no additional effect on pain reduction. Ginger consumption reduced perceived effort, prostaglandin E2, and arm volume, while increasing range of motion and isometric strength. Ginger decreased muscle pain by reducing inflammation.

(Journal of Pain, published online April 26,2010)

Fast 'N' Light Linguine

Serves: 6

Ingredients:
- 16-ounce package linguine pasta (preferably imported from Italy)
- 3 tablespoons olive oil (I recommend Extra Light Olive Oil for this dish)
- 4 cloves garlic (minced)
- 2 14½-ounce cans Hunt's Choice Cut Tomatoes With Roasted Garlic
- ¼ cup chopped fresh basil leaves
- ¼ cup chopped Italian parsley

Directions:
Cook the pasta to the al dente stage and rinse with cold water. Set Aside. In a large pot, heat 1 tablespoon of the oil, along with the tomatoes. When the tomatoes are heated through, add the pasta and toss to distribute evenly. Heat the remaining two tablespoons of oil with the garlic in the microwave on high for 30 seconds or on the stovetop. Pour over the pasta mixture and stir in well. When all the ingredients are sufficiently heated add the basil and toss a final time to blend. Salt and pepper to taste. Sprinkle with parsley and pine nuts; add cubed fresh mozzarella, if desired.

Nutrition Totals per Serving:
KCal Breakdown: 11.7% Protein; 68.9% Carbohydrate; 19.4% Fat.

Calories: 364
Protein: 10.6 (g)
Carbohydrate: 62.0 (g)
Fat: 7.7 (g)
Sodium: 596 (mg)
Cholesterol: 0 (mg)

cleaneating.com

Question of the Week:

Q: Can a person be too flexible?

A: Some evidence exists that an excessive level of flexibility can result in a decreased degree of joint stability.

In reality, a trade-off between flexibility and stability appears to exist. This decrease in joint stability is particularly evident when the flexibility increase is the result of lengthening the connective tissue structures that stabilize a particular joint.
Deep knee bends, for example, may increase the range of motion (ROM) of the knee joint to the point where the knee becomes more susceptible to chronic or acute instability. As such, an individual's ROM for each joint should be determined by the demands of the individual.

It should be noted that an excessive ROM for a given joint could result in decreased stability and a greater potential for injury.

Cedric Bryant

Christmas Camp

WHEN: December 20th & 21st (Mon & Tue)

WHERE: 707 N 30th St. Monroe LA 71203

TIME: 10am - noon

COST: Members - $20/Non-members - $40

AGES: 6-12

WHAT: Fitness activities and games to teach kids that structured body movement activeties plus good nutrition equal healthier bodies and sharper minds!

TO SCHEDULE AN APPOINTMENT CALL NOW:

Space is limited

...318-323-1613...

Co-Ed Hitting League Invitation

Think you can Hit?

- Fast ball

- Curve ball

think again...

- Ball speed: 74 - 80mph

- 2 to 3 person teams

- 5 Innings

- 5 balls per batter/ inning

- Scoring based on points per cage sections

- 30min games

What's your Highest Score?

Co-Ed Hitting League Invitation

Round up your best buddies & come out for an evening of FUN.

Date: Wednesday Dec. 8th
Time: 6pm - 8pm
Place: 709 N. 30th St.
Cost: FREE
Age: 16 & up

...Bring Your Own Bat...

CLICK HERE to see the Pro Batter in ACTION!

ProBatter is a video simulator of baseball pitching. Includes computerized video component permitting a hitter to observe an image of a pitcher winding up and delivering a pitch which is thrown through the video screen by a computer controlled pitching module.

For more information and FREE team regestration call NOW !

(318) 323-1613

People are more active, but just as fat

More than 66 percent of Americans are overweight or obese. The good news is that more people are exercising, and that the obesity rate has leveled off. The bad news is that the obesity rate is not decreasing.

The Center for Diseased Control and Prevention reported that 34.7 percent of Americans engaged in regular leisure-time exercise in 2009, compared to 31.9 percent in 2008. Exercise is essential for long-term weight management. However, most people can't sustain weight loss unless they also restrict caloric intake by 100 to 300 calories per day.

(Reuters, January 16, 2010)

Brown rice decreases the risk of type 2 diabetes

Eating brown rice reduces the risk of type 2 diabetes, compared to eating white rice. Brown rice contains the outer bran and germ portions of the rice grain, which removes these portions of the rice grain, which slows the digestion in the gut. Manufacturing white rice removes these portions, leaving only the starchy interior. Brown rice is higher in fiber, vitamins and minerals, which are largely removed during the production of white rice.

Harvard University researchers, using data on nearly 200,000 men and women from the Nurses' Health Study, showed that people who ate five servings of white rice per week had a 20 percent increased risk of diabetes compared to those who ate less than one serving per month. Eating two or more servings of brown rice per week decrease the risk of diabetes by 11 percent. Substituting whole grains for white rice may reduce the risk of type 2 diabetes.

(Archives Internal Medicine, 170: 961-969, 2010)

Question of the Week:

Q: I sweat profusely (literally dripping wet) during my aerobic workout. Is this an indication that I'm out of shape?

A: The reason for profuse sweating is that body core

temperature becomes significantly elevated by the increase in metabolic heat production during exercise.

In response to an elevated body core temperature, the brain signals the body to dissipate the excess heat as rapidly as possible. Eccrine sweat glands are then activated, and fluid is transported to the skin so that it can evaporate and create a cooling effect.

Rather than indicating a lack of conditioning, sweat dripping off the body may be more indicative of the fact that the humidity of the environment is so high that sweat can't evaporate. All factors considered, this is not an ideal situation, because it may mean that the body is not being effectively cooled via evaporation.

On the other hand, profuse sweating can also be a sign of being relatively fit, since one of the adaptations to consistent exercise training is that individuals will sweat more and sweat sooner so that their bodies don't store extra heat.

Cedric Bryant

Stay Grounded for Building Strength

Exercising on stable ground builds core stability andincreases lower- and upper-body strength. No study has found that exercising on unstable surfaces improves athletic performance or builds significant strength in major muscle groups better than training on firm ground.An Appalachian State University study led by Jeffrey McBride found stable squatting was superior to unstable squatting for overloading the lower-body muscles. The best total-body strength exercises include kettlebell swings and snatches, squats, deadlifts, standing overhead presses, and plyometrics. These exercises use heavier loads, shorter tension time, and higher speeds than exercises on unstable surfaces. Ground-base exercises have the same force, velocity, and core-stabilizing elements required in most sports and movement skills. The take-home message is to stay grounded for strong muscles.

(International Journal Sports Physiology Performance, 5: 177-183, 2010)

Zippy Cranberry Appetizer

Tart cranberry flavor blends nicely with mustard and horseradish in this out-of-the-ordinary cracker spread. It's quick to fix, too.

Servings: 10

Prep: 20min.+ chilling

Ingredients

-1/2 cup sugar
-1/2 cup pack

ed brown sugar
-1 cup water-1 package (12 ounces) fresh or frozen cranberries

-1 to 3 tablespoons prepared horseradish

-1 tablespoon Dijon mustard
-1 package (8 ounces) cream cheese, softened

-Assorted crackers

Directions
-In a large saucepan, bring sugars and water to a boil over medium heat. Stir in cranberries; return to a boil. Cook for 10 minutes or until thickened, stirring occasionally. Cool.
-Stir in horseradish and mustard. Transfer to a large bowl; refrigerate until chilled. Just before serving, spread cream cheese over crackers; top with cranberry mixture. Yield: 2-1/2 cups.

Nutrition Facts: 1 serving (1/4 cup) equals 178 calories, 8 g fat (5 g saturated fat), 25 mg cholesterol, 114 mg sodium, 26 g carbohydrate, 1 g fiber, 2 g protein.

(Zippy Cranberry Appetizer published in Taste of Home October/November 2005, p13)

Question of the Week:

Q: Does aerobic exercise suppress a person's appetite? Some experts say it does, others say it doesn't. Who's right?

A: The vast majority of studies have demonstrated that caloric intake is usually unchanged or slightly increased in response to long-term aerobic exercise training.
Energy intake is, however, usually increased below the level of the increase in energy expenditure. This situation results in a negative energy balance (i.e., energy expenditure > energy intake) and, concomitantly, a loss of body weight and body fat.
Some evidence exists, however, that if you vigorously exercise before you eat, you will actually eat less because of an increase in your body temperature and an alteration in your hormone levels.

Keep in mind that the centers for the thermoregulatory system, appetite, and sleep lie right next to each other in the brain stem. When you affect one, you will likely affect the others.

Cedric Bryant

Poor Sleep Patterns Promote Weight Gain

America is a high-stress society in which most people don't get enough sleep. We could be paying for it with our health. Sleep deprivation is linked to obesity, heart disease, arthritis, diabetes, and cancer.

A seven year Finnish study of nearly 9,000 people, led by Peppi Lyytikäinen, found that people who develop sleep problems during the experiment gained more weight than those with normal sleeping patterns. Trouble falling asleep, walking during the night, or trouble staying asleep increased the risk of weight gain by more than 50 percent. Nighttime snacking is common in overweight people with sleeping disorders. The body produces powerful signaling chemicals during sleep deprivation that promote over eating. Chronically sleeping less than six hours per night is linked to obesity and type 2 diabetes.
(International Journal of Obesity, published online June 8, 2010)


Makeover Crunchy Sweet Potato Casserole

This makeover version of sweet potato casserole still has its comforting flavor and sweet topping, but it boasts half the fat of the original. It also has fewer calories and contains 46% less cholesterol.
Servings: 6

Prep: 20 min. Bake: 35 min

Ingredients:

• 1-3/4 pounds sweet potatoes (about 3 large), peeled and cut into 2-inch pieces

• 1/3 cup fat-free milk

• 1/4 cup egg substitute

• 1 egg

• 2 tablespoons butter, softened

• 1 teaspoon lemon extract

• 1 teaspoon Spice Islands®, All Natural, No Corn Syrup Added, Pure Vanilla Extract

TOPPING:

• 2/3 cup packed brown sugar

• 1/4 cup all-purpose flour-1 tablespoon cold butter

• 1/4 cup chopped pecans

Directions: Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain and place in a food processor. Add the milk, egg substitute, egg, butter and extracts; cover and process until smooth. Pour into a 1-1/2-qt. baking dish coated with cooking spray.


-In a small bowl, combine brown sugar and flour. Cut in butter until crumbly. Sprinkle over sweet potato mixture; sprinkle with pecans. Bake, uncovered, at 350° for 35-40 minutes or until a thermometer reads 160°.

Nutritional Analysis: 1/2 cup equals 331 calories, 10g fat (4 g saturated fat), 48 mg cholesterol, 113mg sodium, 55 g carbohydrate, 3g fiber, 6g protein.

(Makeover Crunchy Sweet Potato Casserole published in Light & Tasty October 2005, p10)

Question of the Week

Q: What is a ''second wind''?

A: No matter how fit you are, the first few
minutes into vigorous exercise you'll feel somewhat out of breath, and your
muscles may ache. Your body isn't able to transport oxygen to the active muscles
quickly enough. As a result, your muscles burn carbohydrates anaerobically,
causing an increase in lactic acid production.

Gradually, your body makes the transition to aerobic metabolism
and begins to burn nutrients (carbohydrates and fats) aerobically. This shift
over to aerobic metabolism coincides with your getting ''back in stride''
(a.k.a. the ''second wind'').

The more you train and the more fit you become, the sooner you
will get your ''breath'' back and reach an aerobic steady state that you can
maintain for a relatively extended duration.

Cedric Bryant

12 Best Ways To Lose Stomach Fat Fast ...steps 7-12

7. Get more sleep ...
If you are not sleeping at least 7-8 hours per night you will find it difficult to find the energy to work out and eat well. Studies show people who are constantly tired have slower metabolisms. So, make sure you get a good night sleep every night!

8. Cut down or eliminate alcohol consumption ...
Because of alcohols effects on the liver, drinking alcoholic drinks slows down the body's natural fat burning process. An occasional glass of red wine is probably the best option as not only is it low-carb but it has some other health benefits.

9. Take the long way ...
Try to resist taking short cuts in order to increase your movement and metabolism. Park in the space furthest away from the entrance, take the stairs instead of the list and when possible walk and leave the car at home. See other great ideas on how you can burn more calories during the day!

10. Reduce your salt intake ...
Excessive consumption of salt makes the body retain water. This makes the abdomen appear bloated. We can get enough salt from our diet without needing to add it to our food. Also junk food contains a lot of salt and is best eliminated in order to lose excess stomach fat.

11. Avoid stress ...
You may find it surprising but stress can cause weight gain. Not just because we are more like to comfort eat, but when our body detects stress it releases a lot of hormones that cause changes in metabolism. Bad news for belly fat. See how you can become stress-free with these 5 Easy and Cheap Techniques to Beat Stress.

12. Stay motivated!
Have a think about what could help you stay motivated. Keeping a food diary, joining an exercise class or rewarding yourself for small successes are great ways to keep you on your toes. But most importantly, if you do hit a low, don't punish yourself or binge. Just start afresh and keep a picture of those dream abs handy!

SOCCER SPEED

I really like the Mia Ham Quote at the top. It pretty much sums it up, on why you should train. Training for Soccer is more than just kicking a soccer ball around - it's about improving your overall athleticism. In today's era of sports, athletes are so much more developed in overall athleticism. We see it all the time where the athletes who have more speed, more power, more strength, better agility, and a faster reaction time dominant their opponent and sport. The most athletic athletes are not necessarily the most skillful athletes. What they lack in soccer skill they make up for with speed; being the first one to the loose ball; stronger and quicker which allows them to defend better. The good news is that athleticism can be developed in the hands of a skilled Sports Performance Coach.

The first step that needs to be taken when developing a better athlete is to define athleticism. I define athleticism as "the ability to use a variety of motor abilities (strength, power, speed, agility, coordination, stability, flexibility, balance, energy system.) to effectively and efficiently perform a wide variety of sporting actions." Athleticism is not just one component. You can not just train speed nor can you just get stronger. The training program must be designed so that all the motor abilities (strength, power, speed, agility, coordination, stability, flexibility, balance, energy system) are being trained in a systematic way that progresses the athlete to a more improved athlete.

One of the biggest mistakes we make when training athleticism is that we put athletes in groups of 20 or more. How can true athleticism be achieved if every athlete is doing the same drill and or progression? Yes, their will be some improvement in athleticism but in the end, athletes will not be allowed to reach their real potential. It is very hard to give feedback to each and every athlete during the training session. When the groups are big, the tempo must be high so that athletes are not just standing around, which means that some athletes will be neglected. Usually the neglected athletes are the ones you struggle with each drill and tend to be the last ones in each line.

Athletic Republic of North Louisiana: Monroe & Shreveport recognizes that a training program must be individualized. Our groups are no bigger than 5 athletes per coach and with team training the ratio is 6 athletes per coach. Every athlete/team is tested before their training sessions begins. The data that we collect from our test allows us to develop a training program that will be tailored and specific to the needs of each and every athlete.

The Soccer Speed Program that we have at ARNLA is dedicated to developing true athleticism in your soccer player or team. Click Here to see some soccer specific training going on at our Monroe Facility.

For more info about setting up your athlete or team for 2 FREE training sessions call:

AR Shreveport 318.869.1600

AR Monroe 318.323.1613

ARE FEMALE STUDENT-ATHLETES getting the attention they need to be successful in their sport?

Male and female athletes may spend their time on different playing fields, but the way athletic budgets are often set up leaves many wondering when female athletes will have a fair shot at succeeding on the field. After Title IX was passed in 1972 and fully enforced in the 1980s, it was meant to give female athletes and their sports more control in a male-dominated industry. Since the 1990s, even more laws have been passed to give female athletes equity in athletic programs, specifically handling female scholarships, facilities, scheduling and other forms of athletic support. Despite all the efforts for a lot of female athletes are neglected in their athletic development which results in female student-athletes not reaching their true ATHLETIC POTENTIAL and/or a CAREER ENDING INJURY .

It is SAD to say, but we are not taking care, we are not developing and we are not paying enough attention to our female student-athletes. Female student-athletes have 4 to 10 times more ACL injuries than male student-athletes have. The reasons for the different rates of injury in male and female are not clear, but some theories include differences in anatomy, physiology, knee alignment, and/or ligament laxity. To be honest with you, those theories are probably true; but can we really change the anatomy and physiology of the female student-athlete? No! The best prevent/reduction measure we can do is to offer our female student-athletes the same (if not better) SPORTS PERFORMANCE TRAINING program we offer to our male student-athletes.

Do you have daughter that plays sports, and is she prepared for the season? Would you like to find out? If so come into your local Athletic Republic for an Athletic Assessment. This
assessment will allow us to screen you daughter's "energy leaks" and determine if she is fit to play.

AR Shreveport: 318.869.1600

AR Monroe: 318.3231613

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves. In this inspiring talk he shares the advice he gave his players at UCLA, quotes poetry and remembers his father's wisdom. I hope you enjoy this interview on Ted Tv with Coach Wooden as he talks about true success.

Click Here to view the interview with Coach Wooden

12 Best Ways To Lose Stomach Fat Fast ...steps 1-6

We all have our problem areas, and few of us are ever really satisfied with our shape. However, by taking some simple steps we can improve our body shape, health and general well being. Not only is belly fat unsightly but it has been scientifically linked to many health problems such as bloating, heartburn, diabetes, heart disease, stroke, cancer and dementia. And you thought having a muffin top was the worst part! The good news is there are a number of ways to reduce belly fat, to feel more attractive and avoid those scary health risks.
Let me outline twelve steps to take for fat loss to take the belly down a notch!

1. You need to eat more meals and more often!
Don't get too excited because at the same time you need to reduce the size of your portions. Eating 5-6 small meals per day will first of all prevent you from binging or overeating at meal times and it also keeps your metabolism running as it is constantly burning up food.

2. Never skip breakfast ...
If you don't eat after many hours of sleeping your body goes into "˜starvation mode'. This is bad news for shedding belly fat as it slows your metabolism down in an effort to save energy and burn less calories. In fact a lot of dietitians advise that the best breakfast is a heavy one.

3. Carefully monitor the food you are eating ...

Try to eat more fat burning foods such as: brown rice, whole grains, vegetables, natural fruits, skimmed milk, lean poultry or meat, seafood and egg whites. I'm sure you already know all the ones to avoid as they are likely to be your favorites! The list includes: pizzas, burgers, deep fried foods, bakery foods, fatty meats and all products that contain lots of sugar.

4. Eat slowly ...
Get into the habit of taking smaller bites and chewing them slowly. By doing this you will avoid overeating and bloating.

5. Do the most effective exercise efficiently ...
Cardiovascular exercises are the ones that get your heart thumping and the fat burning, so cardio workouts such as brisk walking, jogging, aerobics and cycling are best for slimming your stomach. If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat.

6. Drink, drink and drink again!
Keeping your body hydrated is essential to losing belly fat as if you are dehydrated your liver won't function and the fat burning process won't be as effective. Drink lots of water and also hot green tea neutralizes the effects of fatty foods.

Crack Down on Cravings

Don't let your hankering for chocolate and cheese sideswipe your otherwise clean diet. Find out how to fight back and win the daily challenge!
There is some debate about what causes cravings but the most plausible reason is grounded in how food affects the brain. Some of the most commonly desired foods affect our brains like drugs, sugar and chocolate both cause the brain to release opiates. By stimulating our brain's pleasure center, these foods cause us to make the connection between them and a slight euphoria, leading us to seek them out for a repeat performance---we become addicted.

1. Eat Breakfast
A high-fiber morning meal will prevent hunger-induced binging later on because low-cal fiber staves off hunger pains longer with soluble fiber (found in oats and fruit) and insoluble fiber (found in whole grains). For example, add a tablespoon of natural peanut butter (protein) to your whole grain bagel (fiber and complex carbohydrates).

2. Strip Temptation
Clean all unhealthy food from your fridge and cupboards, making sure to keep them well stocked with healthy alternatives to your most common cravings. The best foods to have on hand register love on the glycemic index such as pears, low-fat cottage cheese, and black beans.

3. Meal Time
To make sure that hunger doesn't get the best of you, eat small meals every three to four hours. Another strategy to avoid overindulging is to remove all distractions while eating. Keep the television from the kitchen and you'll keep from feeling as though you are hungry every time you watch your favorite shows.

4. Dear Diary
Tracking your eating habits by writing them down can help you to gain a better understanding of when and why you get cravings. To maximize the benefit for each entry write down the date, time of day, what you ate, how much, how hungry you were before you ate and how satisfied you were afterward. By doing this you'll be able to assess your eating patterns, plan good habits and create less opportunity for bad ones.

5. Falling off the Wagon

Even if you do fall to your cravings don't sweat it, instead figure out where you went wrong and what you can do about it. Instead of making a commitment to cut out all carbohydrates and sweets cold turkey, give yourself a month to switch to whole wheat bread and stop eating chocolate. But remember, it takes time, practice and persistence before your new ways become the way you live life.

Oxygen Magazine

Myth: Skipping meals can help lose weight

Many people think that by skipping a meal, they will be eating less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss do not understand how our bodies work.

If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.

Gloria Tsang

Question of the week?

Q: If I miss more than a few days of exercising, I get really sore following my first workout back. Any tips that can help me avoid this?

A: Muscle soreness occurs when muscles are pushed farther then they are accustomed. This can happen if you haven't worked out in a while, you try a new exercise for the first time, or if you make an increase in weight or reps during your daily routine. A small amount of soreness isn't harmful and usually dissipates as you get your body warmed up and moving.

If your soreness keeps you from doing your everyday activities in the 24 to 48 hours after your workout, you are probably doing too much on your first day back to the gym. To avoid being overly sore, don't try to do the same workout you did when you were going to the gym regularly. To allow time for your body to adapt, scale back the amount of weight, the amount of reps, or even both. Doing a "cool down" routine after your workout will also help keep soreness at bay. Try walking for 10 minutes and doing some gentle stretching.

Whether you experience light or heavy soreness, the quickest way to alleviate the pain is to get the body moving again. While it might be tempting to stay stationary on the couch and wait for the soreness to go away, inactivity will actually keep your body sore for longer and make your muscles tighter. Instead, do a light workout such as walking, slow swimming, and gentle stretching. Or, you can do the warm-up routine you usually do before a heavy workout. This light activity will help increase the muscle temperature and blood flow, which will help your muscles recover and get you ready for your next regular workout.

Leslie McNab

A Journey of Strength: Mastering the Push Up

It amazes me how many athletes walk through my doors and are not able to do a basic Push Up with the correct movement pattern. I have been here for a year and have seen only two athletes reach 30 reps on our push up test. Last spring I had two offensive lineman come through who could not perform more than 5 Push Ups BETWEEN them. Their job as an offensive lineman is to block, push, and move their opponent's body. How can you ask these athletes to push their opponent's body-weight around when they can not push and control their own weight!

We need to ask our selves are we progressing or regressing our athletes?

I ask this questions because so many strength programs involve around the "Big Three": Back Squat, BENCH PRESS, and Power Clean and they intend to neglect the efficiency of the movement patterns. My philosophy and progressions has always been to "master your body-weight before adding external resistance."

The inability to perform a Push Up with correct form could be a sign of structural weakness or movement dysfunction. Because of the influence of faulty mechanics have on performance and the prevalence of overuse injuries in sport and sport-specific training, athletes who have a faulty Push Up pattern should go through a proper program that progresses the athlete to perform a correct push up pattern.

Athletic Republic's Criteria for the Push Up:

• Head centered and held stable
• Shoulders held back and down away from ears
• Elbows tucked to the side
• Thoracic spine neutral - with fluid and controlled scapulae movement
• Lumbar spine in neutral
• Hips aligned with the ankles, knees, and shoulders
• Knees aligned wit the ankles and hips
• Feet/Ankles aligned with knees
• MUST touch the baseball with the chest.

Athletic Republic's Push Up Progression Level 1:

Push Up Progression Level 1 goal is to get our athletes doing a basic Push Up with the correct movement pattern. All athletes will go through Level 1 Progression, but not every athlete will follow the same progression.

Beginner Standard: Any athlete that does 0-10 reps on test day will start at Step 1.

Intermediate Athlete: Any athlete that does 11-19 reps on test day will start at Step 3.

Advance Athlete: Any athlete that does 20- 30 reps on test day will start at Step 5.

Elite Athletes: Any athlete that does 31 or more reps on test day will start at Step 6 and use the Elite Athlete progression.

Push Up Progression Level 1: (click to view)

1. Wall Push Up
2. Incline Push Up
3. Kneeling Push Up
4. 1/2 Push Up
5. Classic Push Up
   

Rep Progression is as follows for each drill:

Week 1 3x10
Week 2 3x20
Week 3 3x30

If an athlete has done 31 or more reps on test day they are considered Elite and should follow the Elite Athlete Progression:

Week 1 3x30
Week 2 3x40
Week 3 3x50

Learn to master your body before you master an external object/resistance. Once you have mastered the Push Up come talk to me about Level 2 Push Up Progression and how to advance to doing a One Arm Push Up.

Your Coach,
Drew

At What Age Should You Start Lifting Weights?

Prior to puberty (13 or 14 years of age), most youngsters lack the muscular and skeletal development required to safely participate in a vigorous weight training program. This does not mean, however, that they should not engage in strength training activities.

Children as young as seven who can follow directions, use correct exercise technique and have discipline, can improve muscular strength and endurance by doing callisthenic-type exercises.

Regardless of age, the first year of formalized training should be to learn correct exercise technique and develop a general fitness base.

Exercises should be fun and include activities for the total body using only body weight as resistance. Children should workout three times per week and do 1x 10-15 reps of jumping jacks, push ups, pull-ups, dips, sit-ups, squats, lunges, step-ups, step-downs, etc. to strengthen the body core (legs, hips, abdomen and back). They should also learn basic running mechanics and play simple games involving starts, stops, relays, shuttles, hopping, jumping, skipping, swinging and throwing to improve agility, balance and coordination (ABC). Keep the volume low. Over training can cause a loss of interest and/or injury.

At 9-10 years of age, most children are physically ready to begin training with light external resistance. Start with DBs. Do 1x 10x5 lb for the hips and legs and 1x 10x2 lb for the upper body. Keep the exercises simple and monitor how the child tolerates the stresses of training.

Do a total body program using DB squat, step-up and lunge for the legs; DB bench press, arm curl, triceps kickback and forearm exercises for the upper body and MD ball swings and twists for the trunk. Gradually build to 2x 10-15 with 1-10 lb resistance. Introduce squat and touch (SAT), push up plus, simple plyometric drills (tuck, pike and split jump), backward skips, backward runs and moderate intensity games and relays for ABC.

The 11-13 year-old group should continue the basic exercises using light resistance and be introduced to more advanced exercises (lat pulls, leg press, leg curl, leg extension, calf raise, rows and shrugs) with little or no resistance. Add MD ball throws and sit-ups for the trunk. Run forward and backwards and laterally, do plyometrics (hops and jumps), play games and run relays for ABC. Start with 2x10 and build to 2x15).

Add sport-specific exercises and increase the volume of training at 14-15 years of age. Start with 2x10 and build to 3x10. Introduce walking, lateral and crossover lunges, power step-ups and box crossovers for the legs. Do bench, incline press and/or flys for the chest, rows for the back and back squats and lunges for the legs. Hop 1-2 times before doing MD ball throws to strengthen the trunk. Do agility ladders, run 1.5 miles and do sprints and interval runs on alternate days.

By age 16, most athletes are ready for entry level adult programs, but only if they have gained a basic level of training experience. Start with higher volume - lower intensity work and gradually build to lower volume - higher intensity work. Begin with 3x10. Gradually add resistance and build to 3x6. When they can do 3x6, reduce the weight until they can do 3x10 and gradually build to 3x6 with a heavier weight. Avoid max or near-max lifts until age 18 or older. For max safety, avoid training with loads that cannot be lifted at least six times. Continue to do distance, sprint, interval, plyometric, abdominal and ABC work.

Children are not miniature adults and therefore should not use programs designed for adults. They lack the physical development, emotional maturity and training background to safely perform adult- orientated programs.

Gene Coleman

The Essentials of Cord Training

The competitive advantage provided by our patented cords should not be overlooked. The performance gains that athletes can realize with a well-executed cord program will always be superior to a program that doesn't include cords. But a word of caution, improper use of the cords can have a detrimental effect on an athlete's performance potential and even risk an injury. We patented theses devices to help you further develop the athletes you train. Learn how to use them right and you will be an invaluable coach helping your athletes reap the benefits!

The key element of nearly all our cord patents (SprintCords, Throwing cords, Kicking cords, Plyo cords, and PowerCords) is that they are designed to load adjacent body segments. This is what makes them to be such a powerful tool for helping athletes improve power in sport-specific movements.

We always emphasize "training between the asymptotes" of the force-velocity curve, or in simpler terms, expanding the athlete's range of movement velocities they train. Athletic Republic's patented cords provide one of the best tools for doing just that. Science based, proven and developing power in sport specific movements.

Its time to revisit how the cords can improve your business and ensure your trainers are prepared and educated to integrate these tools into your programs. For more information about Athletic Republic's patented cords please call Kobus at 318-323-1613.

Did You Know?

1. Broccoli contains twice the vitamin C of an orange.
2. You don't need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
3. Celery is the best vegetable source of naturally occurring sodium.
4. To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.
5. Be careful: eating too many sweet potatoes may cause abdominal swelling and indigestion.

Question of the week?

Q: I want to lift heavier but it stresses my joints - especially my wrists. What are my options?

A: This is actually a common problem for many. First off, it's important to check with your doctor first to rule out any injury. If you have the go-ahead from your doctor, one way to address this problem is to use less weight, but do more repetitions. Stay within the eight to 12 repetition range, which will lead to strength and muscle gains. You don't have to minimize the amount of weight drastically. The problem in your wrists could also be caused by barbells. If so, try switching to dumbbells, which can reduce the strain on the wrists and allow more movement of the joints. You could also try isometric training, a type of strength training in which the joint angle and muscle length do not change during contraction, either worked against an immovable force or held in a static position while opposed by resistance, such as pressing your fingers together in front of your body.

There are also a couple non-training options to tweak: Wearing a wrist wrap to support the area and/or using a resistance band to build strength. If all else fails just go light for a few weeks and rest - it's better to train light than be sidelined with injury by training too heavy!

Jeff Edney

A Journey of Strength (Part 1)

recently read a book called "Convict Conditioning" about using ones own bodyweight for strength training. Really loved the concept and I have applied some of those principles to our training program. I have seen athlete after athlete come through our doors and not be able to squat or lunge with proper form, do a basic Push Up or a Pull Up. Walk into virtually any gym in the world and you will find any number of pumped up athletes who think that they are "strong" athletes because they can bench press a heavy bar, have eighteen inch arms or look big in a tank top or T-shirt.

But how many of them are truly strong?

1. How many of them have genuine athletic strength they can use?
2. How many of them could drop and give you twenty perfect one-arm Push Ups?
3. How many have the pure knee and hip strength to squat right down to the ground and stand up again - on one leg?
4. How many of them could grab hold of an overhead bar and execute a flawless one-arm Pull Up?
   
   The answer is
   :
   Almost none.
   
   You will find almost no athlete today, whether it is a FOOTBALL to SOFTBALL athlete who can perform these simple body-weight feats. In today's sports performance world being able to bench press 300 lb, power clean (who cares about technique) 400 lbs, flip a monster truck tire (my biggest pet peeve) 100 yards has become the accepted status quo of ultimate conditioning. This seems like total insanity to me. What does it matter how much weight you claim to be able to lift in a gym or on a special machine? How can somebody be considered to be "strong" if they can not move their own body around as nature itended.
   
   Calisthenics is not a word commonly heard much in strength circles anymore, indeed, most personal trainers would have trouble even spelling it. The word itself has been used in the English language since at least the nineteenth century, but the term has very ancient origins. It comes from the ancient Greek kallos meaning, "beauty", and sthénos, which means "strength."
   
   Calisthenics is basically the art of using the body's own weight and qualities of inertia as a means of physical development. Unfortuantley modern calisthenics is not really understood as a hardcore strength training technology. If you mention calisthenics today, most people would think only of high reptition Push Ups, crunches (a worthless exercise), and less taxing exercises like jumping jacks or running on the sport. Calisthenics has become a secondary option, a cheap form of circuit training more like an aerobic exercise. But it wasn't always this way.
   
   I could pretty much write a thesis on why old school calisthenics is in a different league to modern, gym-based training. But since space is short, I'm going to stick to the basics. Here are six dang important reasons where old school calisthenics scores over other, more modern methods:
   
   1. Bodyweight Training Requires Very Little Equipment: There has never been a system of strength training more perfectly in harmony with the principles of independence and economy, and there never will be. Even the most ardent weightlifter will have to admit this fact. For the master of calisthenics, his or her body becomes a gymnasium
   2. Bodyweight Training Develops Useful, Functional Athletic Abilities:Calisthenics is the ultimate in functional training. In most sports, the human body doesn't need to move barbells or dumbbells around. Before it can move anything external at all, it has to be able to move itself around!
   3. Bodyweight Training Maximizes Strength: Calisthenics movements are the most efficient exercises possible, because they work the body as it evolved to work; not by using individual muscles, or the portions of a muscle, but as in an integrated unit. This means developing the tendons, joints, and nervous system as well as the muscles.
   4. Bodyweight Training Protects the Joints and Makes Them Stronger - For Life: One of the major problems with modern forms of strength and resistance training is the damage they do to the joints. The joints of the body are supported by delicate soft tissues - tendons, fascia, ligaments and bursae - which are simply not evolved to take the pounding of heavy weight training. Weak areas include the wrists, elbows, knees, lower back, hips, and the rhomboid - complex, spine and neck. The shoulders are particularly susceptible to damage from bodybuilding motions.
   5. Bodyweight Training Quickly Develops the Physique to Perfection: Strength and health should be the major goals of your training. You need to be as powerful and functional as you possibly can be, for long time into your old age. Calisthenics can give you that.
   6. Bodyweight Training Normalizes and Regulates Your Body Fat Levels: Weight-training and the psychology of overeating go hand in hand.Before a hard session, an athlete convinces themselves that if they eat more, they'll lift better and put on beef. After a hard session, an athlete is artificially depleted and his appetite increases accordingly. The opposite dynamic occurs when an athlete begins training seriously in calisthenics. If obesity and bodybuilding are best friends, obesity and calisthenics arenatural enemies. If your goal is to bench press 300 lbs., you could overeat as much as you like and probably still meet your goal despite carrying around a massive gut. But you couldn't set a goal doing one-arm Pull Ups with out watching your bodyweight. Nobody ever became better at calisthenics by bulking up into a big fat pig.
   In the next several newsletters I will take you on a Journey of Strength.If you would like to take that Journey than make a commitment to your - self and joining me on this journey. If you would like to join just post your commitment on our Facebook Page.

Your Coach,
Drew
Wade, P. (2010). Convict condtioning. St. Paul, MN: Dragon Door Puclications, Inc.

Getting Better or Getting Tired

I see so much "stuff" out there now that just makes the athlete tired. Just making a workout hard or an exercise an butt-kicker does not make it a productive workout or a beneficial exercise. Each exercise should be carefully chosen to fit into the overall program. Each training session needs to be strategically placed in the context of the previous workout and subsequent workouts, in other words as part of an overall plan of development to meet the athletes' needs.

If you are logging onto the Internet each day and downloading the workout of the day, you are not meeting the above criteria. It is just work, just training, in all probability it is hard, just like yesterday and the day before and the day before that, all hard. Step back and take a close look at what you are doing. In all probability you are probably just finding different ways to make your athletes or your self tired, but are you really making them/yourself better?

Need a PLAN? Athletic Republic can draft one for you? By using our philosophy TEST-TEACH-TRAIN, every athlete is train specifically as an individual. Our PLAN for the athlete is to train their weaknesses to be their strengths and to train their strengths to be even stronger.


Holiday Camps

Thanksgiving Play 360 Acceleration Camp
The Play 360 program is designed to introduce and create foundations of overall FITNESS, ATHLETICISM in a FUN, POSITIVE environment The Play 360 Program uses games and structured play to encourage improvement of overall fitness, improve eye/hand coordination, teach proper running form, promote agility and balance, develop sport-specific movements and skills and much more.....

Dates: November 22nd - 23rd: Monday & Tuesday
Time: 10:00am - 12:00pm
Cost: Members $20, Non Members $40
$10/$20 per day
$10 non-refundable registration fee

Ages: 7-12
Class Size: Limited to 20

Christmas Play 360 Acceleration Camp
The Play 360 program is designed to introduce and create foundations of overall FITNESS, ATHLETICISM in a FUN, POSITIVE environment The Play 360 Program uses games and structured play to encourage improvement of overall fitness, improve eye/hand coordination, teach proper running form, promote agility and balance, develop sport-specific movements and skills and much more.....

Dates: December 20th - 23rd: Monday - Thursday
Time: 10:00am -12:00pm
Cost: Members $20, Non Members $40
$10/$20 per day
$10 non-refundable registration fee

Ages: 7-12
Class Size: Limited to 20

Knee Deep Injury

ACL tears are eight times more likely for women than men. Here's how to prevent this type of grueling injury from happening to you.

ACL Anatomy: The ACL is found deep in the knee join and acts together with the PCL (posterior cruciate ligament) as the primary stabilizer of the knee joint. The ACL connects the tibia (shin bone) with the femur (thigh bone) and helps to prevent excessive forward movement and inward rotation of the shin on the thigh bone during agility, jumping and deceleration activities.

Are you at Risk? The configuration of the knee makes the ligaments and the cartilage prone to injury with any contact to the knee, or often with just the force of a hard muscle contraction-like performing a quick change of direction when sprinting or a very sudden deceleration maneuver. You can also incur an ACL injury with an improper landing technique; landing with a straight knee and hip on a flat foot.

The four common risk factors include anatomy, environment, hormones and biomechanical. In terms of anatomy females demonstrate a wider pelvis, greater lower leg rotation and more inward caving of the knee. Athletic footwear is designed to allow the athlete to cut and pivot quickly. However, if friction is between the shoe and the playing surface is too high, you can increase the force on the lower leg. There is a fine line between performance enhancement and increasing risk of injury. When it comes to hormones because receptors for estrogen, progesterone and relaxin have been found to physically exist on the ACL ligament there have been studies on the female menstrual cycle to see whether or not the monthly fluctuation in estrogen and progesterone can be linked to an increase in ACL injury. As of yet, no consensus has been reached.

Biomechanical risks do seem to have merit. Intervention programs designed to alter strength, balance and joint awareness have been highly effective in decreasing the number of ACL injuries.
ACL prevention programs tend to be sport specific and focus on core stability, flexibility, trunk strength, lower body strength, balance and power. One program that has experienced great success is the PEP Program (Prevent injury, Enhance Performance) from the Santa Monica Orthopedic and Sports Medicine Research Foundation. It is a highly specific, 20-minute field training session that replaces the traditional warm-up. Here is one exercise included in the program:

Walking Lunge: Lunge forward leading with your left leg. Drop the back knee straight down with your front knee over your ankle. Keep your shoulders over your hips and control the motion to avoid letting your front knee cave inward. If you can't see your toes on your leading leg, you are doing the exercise incorrectly. Step forward with the right leg and repeat. Complete 30 repetitions on each leg.

Holly Jacinda Silvers

Is Brown Sugar Better than White Sugar?

The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.

Gloria Tsang

Question of the Week?

Q: How much protein do I need to build muscle?

A: With increases in training intensity, you need additional protein to support muscle growth and increases in certain blood compounds. On the basis of the latest research with strength trainers, I recommend that you eat 2.0 grams of protein per kilogram of body weight (0.9 grams per pound) a day. Here's how you would figure that requirement if you weigh 130 pounds or 59 kilograms:

2.0 g protein x 59 kg = 118 g of protein a day

0.91 g protein x 130 lbs = 118 g of protein a day

Strength trainers living in high altitudes need even more protein: 2.2 g per kg (1.0 g/lb) of body weight daily. If you do 5 or more hours of aerobic/endurance exercise during the week you need the same amount as the high altitude strength trainer. And, vegan vegetarians should take in 10 percent more protein. I recommend 2.2 g of protein per kg (0.91 g/lb) of body weight a day to make sure their diets are providing all the amino acids their bodies require.

Susan M. Kleiner

Holiday Camps

Thanksgiving Play 360 Acceleration Camp
The Play 360 program is designed to introduce and create foundations of overall FITNESS, ATHLETICISM in a FUN, POSITIVE environment The Play 360 Program uses games and structured play to encourage improvement of overall fitness, improve eye/hand coordination, teach proper running form, promote agility and balance, develop sport-specific movements and skills and much more.....

Dates: November 22nd - 23rd: Monday & Tuesday
Time: 10:00am - 12:00pm
Cost: Members $20, Non Members $40
$10/$20 per day
$10 non-refundable registration fee
Ages: 7-12
Class Size: Limited to 20

Christmas Play 360 Acceleration Camp
The Play 360 program is designed to introduce and create foundations of overall FITNESS, ATHLETICISM in a FUN, POSITIVE environment The Play 360 Program uses games and structured play to encourage improvement of overall fitness, improve eye/hand coordination, teach proper running form, promote agility and balance, develop sport-specific movements and skills and much more.....

Dates: December 20th - 23rd: Monday - Thursday
Time: 10:00am -12:00pm
Cost: Members $20, Non Members $40
$10/$20 per day
$10 non-refundable registration fee
Ages: 7-12
Class Size: Limited to 20

I was reading a blog this morning from one of the pioneers of Strength & Conditioning. His name is Vern Gambetta and he is internationally known as the father of functional sports training. I have two of books along with some DVDs. Coach Gambetta was talking about the importance of in-season training. I see so many athletes who train for 3 months prior to their season and stop when their season starts to only train the next 3 months prior to the next season. My question is how do you expect to become better if you are not training all year round? If you do not think in-season training is not important than read Coach Gambetta's blog:









The Slow Leak


Here is the scenario. A team or for that matter an individual makes a huge investment in their off season and their preseason training. Training camp commences which usually consists of multiple sessions a day and the emphasis is now entirely on the sport itself. Training of the physical qualities is stopped, or drastically reduced. There is minimal work done on strength training, power development or speed development outside of the actual activities of the sport practice. The process of the slow leak begins. All the physical qualities that were developed in the off and preseason begin to erode. Some erode faster than others. In the female athlete strength and power erode rapidly. The best analogy is that is like driving your car with a slow leak in a tire. For quite sometime it is virtually unnoticeable but a time goes on and the tire loses pressure the ride gets bumpier and bumpier until the tire is entirely flat.

This is precisely what happens to athletes when they do not follow a comprehensive program to maintain during the off-season and even in some cases continue to build the physical capacities they have developed during the off-season. Mind you that if the job has been done in the off-season then maintaining those qualities during the competitive season is not especially difficult, but it must be done in a systematic manner. In season training is not a matter of volume, it is more a matter of very intense directed work designed to hone and sharpen specific physical qualities based on individual needs and sport demands.

All of this comes back to the law of reversibility - use it or lose it. Relatively small training session that target speed development, power and strength trained on a regular basis can certainly help maintain those qualities for the duration of the competitive season. With younger developmental athletes who are in the competitive season it would be careless not to continue to develop their physical qualities. If you do not, you are missing a huge window of adaptation, an opportunity to take advantage of the endocrine hormonal advantage their have during their developing years. For females generally this is in the age range of from 12 to 16 and for males from 14 to 18. Those are general guidelines that must be adapted to each individual.

An in-season sports performance program is just as important as the off-season performance program. The only difference between the two is that you should take more of a strategic approach that emphasis various qualities based on individual need. Look at what qualities the games, matches, meets and actual practices address and reinforce those without adding stress to stress. My rule of thumb is that, as the season progresses I want to make sure to keep a good thread of strength training up to and through the peak competition phase. The female athlete must NEVER stop strength training, even up through and to the championship competition. The male athlete can reduce and sometime curtail strength training entirely during the taper with no ill effects.

The moral of the story is that to keep the tire from leaking you must train during the competition season.

When you think of success do you look at your wins vs. your losses?

Look at this "Pyramid of Success" created by Coach Wooden. Where is the win block? Where is the losing block?

If you look at the cornerstones of the pyramid what are they, "industriousness and enthusiasm" and in between them forming the foundation of the pyramid are "friendship, loyalty and cooperation". Nothing about how many wins, points, touchdowns, or homeruns. On top of the foundation row is the mental row "self-control, alertness, initiative and intentness", followed by the physical row "condition, skill, and team spirit". These two rows Coach Wooden valued them most. This is where he coached "be quick but don't hurry. In the heart of the pyramid is skill. Coach Wooden always taught his players to think small during games and to concentrate on quick but proper execution. Right before the apex comes the spiritual row of "poise and confidence". This row can be thought of as Mr. Wooden's definition of success: peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable. Nothing about how many championships you won! At the apex of the pyramid is "competitive greatness". "Competitive Greatness" turns out to be a byproduct of what has gone before, and the so-called corny phrases that built the Pyramid turn out not to be words at all but the example set by all who want to become more than just a winner.

Physical Education Philosophy

Introduction

Physical Education in the early childhood years can lead to positive feelings of self-worth and a lifetime of physical activity. Although there are many methods of teaching physical education, an excellent way to start is to integrate movement education with simple group games. At Athletic Republic of North Louisiana: Monroe and Shreveport (ARNLA) our program is created to provide an exciting, enriching, educational program that has a positive impact on children.

ARNLA Fundamental Movement Education Defined:

Fundamental Movement Education is a method of teaching physical education using a problem solving or question's approach. For example: "How many different ways can you move from one side of the room to the other"? At ARNLA we are presenting movement problems in a logical progression beginning with exploratory questions that encourage experimentation. These are followed with guided discovery challenges that lead to some degree of refinement. During the training sessions our coaches observes, evaluates and encourages the child or children through activities that promote the learning of a concept or concepts. As the training session progresses the coaches will attempt to challenge the child or children with a series of movement questions; for an example:

• Can you keep your feet together and jump up and down?
• While jumping up and down, can you move around the room?
• Can you jump around the room as quietly as possible?
• How lightly can you jump up and down?
• How tall can you stand while jumping up and down?

After observing the children, our coaches can further refine the questions.

Advantages of ARNLA
Fundamental Movement Education:

• It builds the foundation for more complex and specialized skills required by children throughout their lives to competently and confidently play different games, sports and recreational activities.
• Children are using another sense - their kinesthetic sense to help understand a concept.
• It's fun.
• The evaluation of what you are teaching is immediate and easily observable.
• You may discover children with special needs or talents.
• Children learn by watching each other.
• The group setting is small with ratio of 5 athletes to 1 coach.
  

Fundamental Movement Education addressed:

1.) Locomotion skills - running, jumping, dodging, skipping, hopping, bounding, sprinting
2.) Stability skills - (ABC's of athleticism) agility, balance, coordination, speed, change of direction, disassociation
3.) Manipulative/Object Control skills - ABC's of athletics) throw, kick, strike, catch, dribble, dodge
4.) Awareness - spatial awareness, kinesthetic awareness, body awareness, rules

Program Objectives:

• Make sure fundamental movement skills are mastered, skill acquisition makes up 90% of the program.
• Perform fundamental pre and post screen to monitor progress in skill development.
• Utilize games to capitalize on the first speed window by encouraging agility, quickness, and change in direction activities.
• Physical fitness should be 10% of the program and focus on body weight exercises for stability and overall mobility.
  
  Teaming up
  
  ARNLA and Jesus Good Shepherd Catholic School in Monroe, LA have partnered up to but the FUN back into P.E. Click HERE to see our "New Take On P.E".
  
  If you are a P.E. teacher or a Principal we would love to come to your school and implement our FUNdamental Challenge (video coming soon).
  
  For more info please call:

318. 869.1600 AR Shreveport

or

318.323.1613 AR Monroe