The Last 30 Seconds

The Last 30 Seconds

Does your training show when it matters the most in a fight?

Watching MMA fights at all levels, we notice the athletes that are at peak speeds, strengths, sharpness, etc., during the first minute of the fight, right? But as the rounds move on and the time ticks down we notice these peaks can change for most. Even at the highest levels, one instance in lack of judgment, decrease in reaction time, or decrease in power of a kick or punch can lose the battle. That fighter loses not because the other fighter had more skill but because he wasn’t more mentally or physically prepared. These are crushing reasons to lose. In everyone’s eyes it is known that the outcome was preventable. What happened? Yes, fighters most of the time will use a loss to motivate them to train even harder for the next fight. The important question is, “What went wrong?” I believe when a fighter finally reaches an opponent that has equal or slightly more/less talent and conditioning, there is one thing that guarantees victory. “Training Carry Over”, how much of the preparation for the fight actually carries over into the ring with situations like fatigue that happen in the” last 30 seconds” of the fight or later rounds. This is also seen in the boxing world as well.

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Stepping Outside Your Comfort Zone

Stepping Outside Your Comfort Zone

Back in November 2010, I was invited by fitness icon Josie Gardiner to attend a charity event in Boston. The fundraiser was organized by the ECA World Fitness Alliance’s Boston Balance to
raise money for autism research, and would be in the form of a two-hour group exercise class called Zumba®. The event would highlight a slew of very talented dancers and fitness professionals including the host of this event, the fabulous Ann Saldi. I have to admit that my initial assumption of Zumba® was probably similar to that of many others, in which I formed an option solely based upon what I’d heard or seen in a brief 15 second glance. I remember saying to myself, it’s just dancing right? How much of a workout could it really be? We make assumptions when we don’t fully understand a situation. It’s a natural reaction to instantly fill in any missing information by making things up.Zumba We do this because we like to try to make sense of things rather quickly. However, as a fitness professional I pride myself in making sure that I gather all the information regarding the newest programming, classes and equipment. So, in short I needed more information!

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FPO 013: Interview with Lori Kennedy

LoriKennedy

In this episode, we have the pleasure of talking with Lori Kennedy. Through working with her clients and listening to some of the common problems they faced, Lori discovered a need for a weight loss program with success, positive results, and overall wellness. Like many of you, Lori found a need in the fitness industry and successfully did what it took to fill that missing hole. Not only does Lori give us insight with what she does and how she can help YOU, but she gives us a peek of what it takes to enter into the field of Nutrtion and how a little bit of passion can take you a long way. Interested in starting your own nutrition business? Interested in helping your clients get the correct nutritional information? Then you don’t want to miss this interview!

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Avoiding Fat Traps during Summer Travel

summer travel

People train vigorously through the winter and spring preparing for the summer season. June 21 will be the first official day of summer and with it begins a period of travel and leisure for many families and individuals. It feels great when your perseverance and tenacity in training translates into a lean and healthy body. Unfortunately time spent traveling in cars, campers, and planes or the time spent in hotels can compromise all of your hard work and sacrifices you made preparing for summer. With a few considerations for summertime travel, you can still have a great time and stay in top shape.

Many of us will travel by car to our favorite destinations. Time spent on the road can reek havoc on your nutrition if you do not prepare in advance. Here are a few tips to consider when traveling on the road.

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How To Become A Strength & Conditioning Coach

Eldon

Being a strength & conditioning coach can be one of the most rewarding careers that exists. Here are three important areas to consider when trying to become one.
Part 1 – The Importance of Experience

From all the research I’ve done, people I’ve talked to, and my personal experience, I feel like one of the most important things you can do is to get as much experience as you can. It has to be understood that to be able to eventually get a job as a strength & conditioning coach, you will have to put in your time. It does not matter what degree you have, or what you know, If you don’t have any practical experience. Most, if not all of the time you put in to start out will be on a volunteer basis. Coaching experience of any kind is a plus, but obviously experience in a strength & conditioning environment is the most valuable. If you’re interested in getting into the field, then an internship is a great start. It will help you to realize if this is really what you want as a career, and it will get you going with experience. If it’s something you would like to try, don’t wait! The earlier you can get started and the more experience you can gain, the better. Most universities/colleges are willing to accept volunteer interns, as long as you are committed to working hard and learning. Contact the coaches at schools you’d be interested in helping out at and see if they’d be willing to take you on as an intern.

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Training for Obstacle Course Races: Part II

TraningForObstacles4

Part II: Event Specific Training

Transmutation

Once you have your base in place, its time to enter the Transmutation phase. The time it takes to get through this and the level of difficulty you’ll want to include will depend entirely on your fitness level and the degree of difficulty of the race. For the Tough Mudder, we wanted to be able to cover a distance close to the eleven mile distance of the race combined with obstacle stations that would specifically improve our skills for the race. Notice I said skills and not strength. During the Transmutation phase, you are not going to get appreciably stronger. You will however, get much better at the skills you practice. For example, when we started our 8 week Transmutation phase for the Tough Mudder, I could climb the rope with someone holding the bottom of it and I could get over the six foot wall with a little help. By the end of the eight weeks, I could go up and down the rope easily and climb the eight foot wall by myself. Its not because I got stronger, its because I got more coordinated. Practice makes perfect.

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Five Elements of Fitness

muscle exercise

When most people think of fitness training they focus on aerobic fitness and muscular fitness, but as an article on the Mayo Clinic’s website points out, a good fitness education training program balances five elements, aerobic fitness, strength fitness, stretching, core exercise, and balance training. The article does a good job of explaining the importance of each element while giving examples of different exercises that one could put to use in their fitness education system. Below is a brief rundown of each element according to the Mayo Clinic’s article. Mayo clinic describes aerobic fitness as “any physical activity that uses large muscle groups and increases your heart rate.” Why does the Mayo Clinic consider it important? “Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body, and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.” Aerobic fitness should be a pillar in your fitness education programs.

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Latest Fitness Trends

body weight training

According to the American College of Sports Medicine, one of the principal fitness trends involves nothing more than your own body weight.

ACSM asked 3,346 corporate, clinical, community, commercial and academic health and fitness experts to answer the question, what is likely to make up the most popular fitness trends in 2013. The participants discussed emerging trends and whether or not last years’ trendy programs continued to be appealing. The survey listed 37 possible choices and the specialists rated the top 20.

This year’s ‘it’ fitness programs include a blend of new ways to sweat it out as well as some previous fitness regimens. Body weight training, a technique that uses your body’s weight as the foundation of resistance for strength training and muscle endurance. Spinning and Pilates, however, were less popular.

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Fitness Collaboration to Fight Childhood Obesity

physical activity breaks
physical activity breaks

Most people can agree that physical activity is vital to our health and living a long life, but this does not mean everyone engages in exercise and eats well-balanced, nutritional meals. Obesity seems to be on the high rise, not just with adults, but with children, as well. These youngsters are the future of our generation, of the world, and how are we supposed to witness their potential if they never make it past their formative years due to obesity, poor diet, and almost no physical exercise? Staying active are of the utmost importance for the development of growing children. For them to achieve their goals and fulfill their dreams, whatever they may be, it all starts with exercise.

Exercise gives them the energy to do things productively on a day-to-day basis. However, while this sounds all poetic and inspirational, the reality of it is that many schools lack fitness education programs. People do not realize just how crucial a physical education class is as opposed to a Biology class, an English class, or a Math class. Fitness education is just as important. Why do people work out? Simple.

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