Can we stop demonising food?

This is a photo of a home made cupcake. It is made from butter, sugar, flour. It has some icing which has been made with colours and flavours. And it tasted great!! As you can see there are 5. In the group, there are 6. Each person had one each, while two other people shared one. It was tasty. Well it was to me, and the others who had them.Now, there are people who will bang on about “artificial” colours and flavours being the devils work. They will tell you that sugar is “poison”. They will also tell you these cupcakes are “bad”, without understanding how they were made. And I get that, but not because of the reasons they are getting carried away with. Yes we eat too much. We aren’t mindful about what we are stuffing in our mouths, on an hourly, daily or weekly level. We simply don’t understand. If home made cupcakes are going to be demonised from our society, we have big issues. We have a society who are walking around like zombies, trying to survive off 4 hours sleep. We have a society that are getting too little Vitamin D. We have a society that sucks in stress, like they are sucking in air. We also have a society that is eating too much ultra processed foods, which are laden with fats, sugars and salt because it tastes “good”.

At the School we focus on the big three rocks. Movement, nutrition and recovery. If we don’t move, we feel like we can’t because of our joints. If we don’t eat wholesome, nutrient dense food, we get sluggish. If we don’t recover and sleep well, we feel like we have to stay inside to get all the work done. We then eat food at our desk, and come mid afternoon, we head to the vending machine for whatever falls out for the amount of money they have. “Hey John. Can you loan me $1? I need that double Mars Bar to get me through”.

If we can fix the world by eating more cupcakes, then I for one would want to try. Bake some and share them at work. Better yet, take the cupcakes outside and make people come to you. Think of it of like the carrot dangling in front of the horse. If we can get people to move a little more, get them outside into the Vitamin D, and get them to engage with other people face to face, instead of behind a screen, or on a phone, I think the world will be a much better place.

Post-Game Nutrition and Recovery – An Article for the Bega Bombers

Post-Game Nutrition and Recovery

You have just played a game of footy. You have most likely ran in excess of 5 kilometres (some senior players can travel up to 18 kilometres in a game).  You will most likely have lost around a kilogram or 2 of body-weight, and sweated around a litre of fluid from the body.  So post-game nutrition is important.  What should you eat post-game?  At the end of the day, we are looking to replenish the body with nutrient dense foods and fluids.

Hydration

Think of hydration like watering the garden.  What does the garden need?  Water.  It’s that simple.  You don’t need Powerade, Gatorade or soft drinks.  You need water.  So, buy a water bottle and take it with you everywhere you go.  For those senior athletes, forgo the beer until you have finished cooling down, had a shower, and eaten.  Your body and your mind will love you more, as will the quality of your game.

https://www.sportsdietitians.com.au/factsheets/children/hydration-junior-sport/

Post-Game Nutrition

Here it is all about quality over quantity.  Your body may think that it needs MacDonald’s from the Drive Thru, but what it really needs is nutrient dense, calorie sparse food.  Think Chicken and salad sandwiches (you can make these the night before, and have a little esky to take with you.  Just don’t put the tomato near the bread).  Like pizza?  Well try a thin crust pizza, that is loaded with quality meat and veggies, and cheese. Carbs are also important for recovery, and protein is key for muscle growth and repair.  Supplements are just that, supplements.  They are not required, and in fact, they could harm your overall game.

 https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/recovery-nutrition/

https://www.sportaus.gov.au/ais/nutrition

Want do get a better understanding on what athletes actually eat?  Well, isn’t it great when you can find a link that outlines that for you?  Click below and find out.

http://www.lisamiddleton.com.au/thoughts-entries/2016/7/5/eqo28atul5zy32zzb34cb8ui95o92d

Sleep

Sleep is the most underrated recovery tool on the planet, and the easiest part of the whole process.  We should be regularly getting around 8 hours of sleep a night, and if you don’t your body develops a sleep debt.  Think of sleep like a bank.  If you want to perform well, you need adequate rest and recovery.  If you don’t get enough sleep, your body will take it when you don’t want it to.  Ever feel asleep through a movie? Fell asleep at the kitchen table?  These are signs you need to get more sleep.  Want to learn from the best and how they do it?  Click on the link…

https://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/

Injury Management

What will be the one thing that will stop you from playing week in and week out?  Well yes.  Technically not getting picked is going to stop you from playing the following week, but we need to think a little bit clearer. What about if you get a bump, or an injury from the week before, or even at training?  Little bumps, bruises, sprains are the little events, that if not managed correctly can lead to bigger problems occurring such as muscle tears, ligament strains etc.  Don’t try to be tough and say “It doesn’t hurt”.  Do you want to walk around like a 3-legged elephant?    The best course of action when you get an injury, is to report it to your coach or manager. They will be able to provide you some advice on how to manage it.  It’s your injury, so it is up to you to do the best you can for yourself and your team mates.

http://sma.org.au/resources-advice/injury-fact-sheets/

Quality Articles of the Week – 24th of March 2017

This week for me is a special week.  Why?  Because this is the fifth week I have been able to get this blog post out, and I am pretty chuffed about it.  We have found a new Website of the Week (and it will literally be a website you won’t be able not to keep going back to).  I have also grabbed articles on every single aspect of health and exercise, including nutrition and movement.  We also take a look at how important the mind is to exercise, as well as material that will make you think about who we are as humans.

As always, if you have seen an article that you believe should be in the weekly list, please send it through.

Website of the Week

Well this site blew my mind.  Click on the link and type in your subject of interest.  Mine was exercise (well of course it was going to be.  I couldn’t really search on drinking Guinness from a straw while eating caramel cheesecake could I).  The response was jaw dropping.  Everything from hypertrophy, to energy systems, to bio mechanics and insulin and glucose relationship.  Now I have a feeling that I sound a little like Willy Wonka (and honestly that’s not a bad thing), but if you have an interest in learning, then this could definitely work.

Show me – Learn and discover ANYTHING

General Fitness

Why does Greg Nuckols always appear in the quality articles?  Well apart from the fact he rocks a monster beard, is as strong as ox, and would definitely be one of the most well liked people in the industry.  So whenever Greg releases a new article, it is shared.  Shared here.  Shared on my Facebook page, shared in groups.  The quality is always there…

Hardgainers. What we know about non-responders

Such a shame that this didn’t the air play that it deserved.  Maybe they needed to kill puppies in the ad.  Looking forward to seeing more outcomes on this.

Type 2 diabetes has been “reversed” in 40% of patients for 3 months

This is another article that didn’t make it to any news or radio platforms.  Why?  Because good news stories about exercise and its potential benefits to helping reduce cancer.  Maybe the title would have been “Exercise cures cancer”, and people wouldn’t have read it because it is not some new wonder drug, or being flogged by a celebrity.

Exercise induced bio mechanical changes and their potential influence in cancer: a scientific review

Movement Goodness

Dan Pope.  Thank you again.  If people don’t get on this quality (and free material) they have rocks in their heads…..

How to modify the squat to eliminate painful pinching hips

Gold Medal Bodies, or GMB, have been one of my long go-to pages on bodyweight training and what we can do to make our bodies better.  After all it’s not all about curling in the squat rack.  As an adult, we very rarely play, unless it’s sitting down in front of a console or TV.  Let play guide your movement.  It will definitely allow you to recover quicker…

Make play part of your practice

As a coach, we should contact with physiotherapists, osteopaths and others that allow us to put bits of pieces into our rehab bag.  We should have the knowledge and experience to put exercises in play for homework that will allow the recovery to be better…

How good is your therapeutic exercise programming

Damn you Cor-Kinetic and your great articles.  Looks like I had better share this as well…In all seriousness though, we tend to get all wrapped up in rehab, that we firget this one variable….Go on click on the link.

The missing rehab exercise variable

Strength Training

We all hear people that squatting wide is bad.  Squatting narrow will break your back.  low bar sucks.  High bar is terrible.  But what they don’t want to hear is what Greg has to say. Take it away Mr Nuckols.

Squat stance width

Dr Mike tells it like it is.  And you had better pay attention….

Fitness Myths – Magic Exercises

Dan Pope and crew at Fitness Pain Free are smart.  And helpful.

How to modify deadlifts for Lower Back Pain

Everyone wants triceps that hang off the back of their arms, and when they flex them, it’s like a ham leg coming to life.  If you want to get those triceps better, let Dean Somserset clean up your technique….

Want to do dips? Check this first

Diet and Nutrition

Pancakes!!!  Anyone for pancakes???

Simple protein pancakes

Now while this tested on cricket players, there is no reason why it could not be applied to across the board, especially with the pre-season starting earlier and earlier.  The issue is though, we still have coaches who think that water is for the weak…..

Effects of dehydration on cricket specific skill performance in hot and humid conditions

Food.  We all eat it.  We all love it.  Some of us even worship it (settle down Orthorexics).  What we fail to recognise, however, is the very thing that sabotages our good deeds in the gym.  If you struggle with food, then this post from James Krieger could be the very thing….

A lesson in energy density and palatability

There has been some interesting discussion on this recently.  Alex Viada did a post that shook the internet up, followed closely by Kennet Wale.  Then this beauty was released by James.  While I understand the issues surrounding the incorrect use of the word “Detox”, let James take you on a journey for you understand things a little more.

Detoxing is Bullshit (expect when it’s not)

Mental Goodness

I have never suffered from a migraine, but from what I can decipher is that it’s like someone has a bowling ball and they are throwing it around and around inside your skull, while squirrels are busy hoarding their winter nuts.  If you do suffer from migraines, and have no idea what could be causing it, then this could be extremely helpful.

9 common foods and drinks that can trigger migraines

Sports stars.  We watch their every move.  Buy their products.  Ask them to sign our shirts.  But do we ever stop to think about what life will be like for them when they finish?  At the end of the day, it makes no difference to us, we will just head off after the next big thing.  This is a great article, and should make you think about the next time you see a superstar.

Andre Agassi: “One day your entire way of life ends. Its a kind of death.”

Humanity

I am just at a loss why people care so much about what others think.  In the way that I look at the world, if someone wants to do something different, then good on them.  There is no reason for them to be judged, or ridiculed.

All the feminine things men would say if they weren’t judged

This should be at the forefront of people’s thought patterns when dealing with everyone.  We are tending to engage less with the heart and mind, and more in a combative state…

Engage the heart and mind through the connected classroom

Coaching

Coaches.  If you do not know what a sports specific exercise is, you have two choices.  Either understand your sport and read the article, or hand in your coaching certificate.  That’s the only two choices you have.  Let’s hope you choose the first one.

Sports Restrictive vs Sports Specific Exercise: How to avoid damaging our athletes

Spotting.  One of life’s little mysteries in gyms everywhere.  To some, it’s lifting the majority of the weight and claiming your training partner has a new PB, to drinking tea while the bar sits squarely on your partners neck while his struggles to get it off, while you tel them “You got this bro”.  This is a solid article on the ins and outs of spotting, and how to do it safely….

How to spot a client and keep yourself safe

Started Reading

This is such a great book, and one that every coach worth their salt should have read, and have on their shelf.

Periodization Training for Sports

Quality Articles of the Week – 17th of March

4 weeks straight, and on St. Patrick’s Day as well!!!  I can’t believe that I can actually be on time with something.  Time management was always something that I have struggled with for a long time now,  and instead of planning, and doing a little bit, it became an overwhelming task.  We have found a new Website of the Week, as well as articles from across the spectrum of general fitness, strength training, movement and mental goodness, among others.  If you have seen an article that you believe should be in the weekly list, please send it through.

Website of the Week

I always feel better when I can share some of the wonderful local pages that are making a difference in the community that I live in.  This is one of them.  Believe me, when autumn and winter roll along, you will wish you got on Nikki’s website earlier….

Nikki Wagner Nutrition

General Fitness

Now I can hear people from miles away screaming “this is bullshit”, but the facts don’t lie.  Look at the physical inactivity statements for starters.  They tell the story of people who are not moving.  Moving is crucial for brain health, for mental health.

9 research findings that shows education needs sport

I don’t mind the content from Born Fitness.  It is always well researched, and well written.  So, if you are struggling to drop body fat, this could be of great assistance.

Want to burn more fat? Add this to your fat loss plan

First things first.  This does not apply to general population.  Unfortunately, you are not working hard enough.  Secondly, understand that doing nothing does NOT help you get better.  Thirdly, brilliant article..

Quit resting so hard and restore instead

Charlatan.  Scammer.  Liar.  Mentally challenged. And these are the nice things I have to say.  Do not get conned again.  Fool me once.  Shame on you.  Fool me twice.  Shame on me.

Belle Gibson makes new health claims

Movement Goodness

Foam rolling.  Called a gimmick by some, while others use them as light sabers.  To the rest of us, they perform a job, and we nearly always feel better after using one.  But, do you know if they are really effective?  Well the smart people decided to look at all the research and put their thoughts on paper.

The effects of self‐myofascial release using a foam roller or a massager on joint range of motion, muscle recovery, and performance: A systematic review

Pull ups.  One of the great tests of physical power, but what do you do when you have shitty shoulders?  Glad you asked.  Let Dan get you the right information.

How to modify pull ups for painful shoulders

Walking.  The cheapest exercise we can ever do.  You don’t need fancy shoes, or headphones, or Strava, or an elephant.  All you need to put one foot in front of each other.  But yet, it is one of the most underutilised exercise programs on the planet.  It must be because people expect more.

New study shows that more time walking means less time in hospital

Strength Training

Yes, I know.  Girls can’t squat.  Girls can’t do push ups.  Girls.  Girls.  Girls.  Read the article.  Realise how your words and squatting technique can be corrected by, GASP, by a girl….

Squat like a girl

I must say I do like the writing style of Alex.  It really gets the brain working.

Old Man Training – Part 1

Dan Pope and crew at Fitness Pain Free are smart.  And helpful.

How to modify deadlifts for Lower Back Pain

Diet and Nutrition

The protein supplementation market is huge, with figures around the $14B.  So what does it mean if you think protein powder is all the same, and you cough out big $$$ for a shitty product?  Well we now have a place to check their claims…

Top 10 Protein Supplements

I know.  Click bait title.  What are they selling.  There must be a catch.  But there isn’t.  It is just a well written piece on what you should be eating.

3 foods you must eat if you want 6 pack abs

Ah wellness.  The mention of that word has people’s heads falling off.  They think of detoxes.  They think of wellness shakes.  They think of removing toxins from their body by drinking lemon water. Understand that if anyone has the title “Life Coach” get a really good understanding of what their life is like first.

Wellness gurus part of the Australian Health Problem

Just eat your fucking vegetables.  No.  Don’t put them in a shake.  Don’t stir them in water.  Just eat them.  Chew them up nice and good.  They are really good for you, and if you say you don’t like vegetables, then I say you haven’t tried every single vegetable.

What to do when you don’t like vegetables

Mental Goodness

Routines.  We use them to drive to work.  We use them when shopping (if you don’t you should), and when use them at night-time.  But when it comes to exercise, health and diet, we just try any new, fan dangled way.  Put daily consumption of fat in your coffee?  Fuck Yeah.  Too busy to eat properly?  Get on the shitty shakes.  Put some routine into your day, and see how much better you will perform.

The power of routine

Seems like the article above and this one share a common message, albeit being much different.  Planning doesn’t have to be time-consuming.  Pick a date in the future, enlist the assistance of some experts, and work with them to build a plan.  Take into account that there will be bumps and stops on that path, but believe it in.  After all, it’s your path.  No one else’s.

Take the long look: How to plan (very) far ahead in order to reach your goals

Humanity

We hear it all the time “You look slimmer today?  Tell me your secret”, or the old “Hasn’t such and such got fat.  They must have some issues”.  This is a wonderful article..

3 Reasons Why You Should Never Comment On Someone’s Weight

To me, Todd Hargrove is always on the money.  Let him guide you through the maze of experts and gurus.  I do hope you can tell the difference after this.  If you can’t re-read again.

Experts and Gurus: What’s the difference?

Coaching

In a world where people are selling everything to everybody, your profession should stand you above most things.  Like Travis, I have huge issues with those that are using their identity to “sell” products, and not just any products, those that are known not to do anything, apart from take money off you, most times in very large amounts.  Very well written article Travis.

4 things it’s not okay to do as a Fitness Professional

This article came through other means, and it’s a great one!!  If you follow certain people on social media, at the bare minimum understand if they are credible, and have a background (notice I said background, not backside) in what they are talking about.

Fitness trainers, Instagram community and other “wellness” people, we need to talk.

 

Started Reading

This is such a great book, and one that every coach worth their salt should have read, and have on their shelf.

Periodization Training for Sports

Quality Article of the Week – 10th March 2017

Drum roll PLEASE!!!!  Three weeks in a row we have a blog post up, drafted, reviewed and out.  Again we have a new Website of the Week, and articles covering everything from general fitness, with the new Nike shoe, to movement wellness on topics such as overhead pressing and ACL recovery, to strength training, and diet and nutrition.  If you have seen an article that you believe should be in the weekly list, please send it through.  I am always wiling to seek out new content.

Website of the Week

Tooooot.   TOOOOOOOOOOOOT.

Get on the knowledge train with Yann

YLM Sports Science – Yann Le Meur

General Fitness

Now, this could be as complete furphy, but how many recreational runners will want these bad boys if it is revealed that it makes running “easier”…..

Do Nike’s Zoom Vaporfly Elite running shoes give athletes an unfair advantage?

Yes, this is a little deep, but bare with me.  This article will help you think a little .

Exercise changes the way our bodies work at a molecular level

Ever seen a supplement that seems too good to be true?  Well if you have (and lets be honest, we have all seen those miracle cures), this will be a good one to read, and of course to share..

The Ethics of Healthcare Advertising

Movement Goodness

YLM.  Brilliant easy to follow.

The More Complex & Multifactorial the Hamstring Prevention Program, the Better

If you are a strength and conditioning coach, sign up to this blog.  It is jam packed of great content!!  Thanks Mick.

ACL Injury: Prevention Is Better Than Cure

I haven’t seen or heard dudes or dudettes used since TMNT first hit the TV screens as a cartoon, so why shouldn’t I be surprised when I see Dean use it.  Dean, as always mate, superb content!

Overhead Pressing for Older dudes and dudettes

Strength Training

When Mike talks we should all listen…very, very carefully

Random Thoughts – February 2017 – Robertson Training Systems

Thanks Chris Beardsley..

Eccentric-only training

YLM awesome!~!!!!.

Practical Exercises to Maximize Horizontal Strength, Power & Speed

Diet and Nutrition

Remember N=1 does not work…….

Evidence-Based Practice in Exercise & Nutrition: Common Misconceptions and Criticisms

Pancakes anyone?  Yes please!!  But, let’s not get carried away with all the “healthy” stuff.  Once again, the ladies at Fight the Fads tell it like it is.

Pancakes taste so much better without cacao!

Mmmm sourdough….

Why Sourdough Bread Is One of the Healthiest Breads

Mental Goodness

Such a great heading to get people to understand..

Talent gets you noticed, character gets you recruited

If you want to get your mental attitude on point, then who else to listen to but the best of the best,  Navy Seals.

Embracing the Suck

Humanity

Thanks for sharing Chris Edwards….

Bruce Lee: The Inevitability of Success

I have no doubt that every sports star has a similar story, but when you listen to Jessica, you come to understand how humble she really is…

School yard to sports star with Jess Bibby

Coaching

You don’t have to be a Massage Therapist to get something out of the MTDC.  If you think you do, you are going to miss out on a heap of quality information that can easily be transferred across to any industry.

How Can You Change Client Expectations In Order To Be Most Effective?

How will affect your team or athletes…

Caffeine could be headed to World Anti-Doping Agency’s prohibited substance list

Plyometrics.  What do you know about them?  Do you know how to coach them?  Do you actually know what they are?  Let the team from CSP show you the way.

7 Random Thoughts on Plyometrics

Started Reading

This is such a great book, and one that every coach worth their salt should have read, and have on their shelf.

Periodization Training for Sports

Quality Articles of the Week – 24th of February 2017

Quality Articles of the week 24th February 2017

Back on track for the week.  We have found a new Website of the Week, as well as articles from across the spectrum of general fitness, strength training, movement and mental goodness, among others.

Website of the Week

Now who in their right minds wouldn’t want to read about getting stronger?  As I thought, everybody.  Now what about including a little bit of science in there?  Yup.  Mention science, most people drop their hands, like some miracle has occurred.  At the end of the day, there are three ways to learn.  Your gut feel.  Bro-science, or real science.  I know which one I would choose all the time.

Stronger By Science

General Fitness

Trackers.  We have seen their sales sky rocket, but what do they do?  Well most track movement (or lack thereof), calories burnt, sleep, among other things.  But do they work?  Well, it depends.  It will depend on your mindset.  It depends what time of device you use, as well as what you want it to do for you.  Take a look below.

Science: Your new fitness tracker will not work miracles

Don’t squat below parallel.  Get those knees in line with your toes.  Myths, or truths?  Take a read.

Squat myth – Knees should never go past your toes

This questions get bought up whenever someone misses a couple of sessions, so instead of me re-inventing the wheel, why not just share this…

Do you lose fitness faster than you gain it?

Shoes.  There is an absolute killing happening in the industry.  Different colours.  Different requirements.  Pronation.  Neutral.  But, in all honesty, does it really matter?  Well glad you asked.

Active Voice: In Pursuit of Injury-free Running — Does Footwear Matter?

Movement Goodness

We have heard it time and time again, lengthening the muscle.  Rub it is gets longer, but does it?  If you want to know the answer, then click on the link.

Can Massage Therapy Lengthen A Muscle?

Between Cor-Kinetic and MTDC, my learning experience is going through the roof.  This is an interesting read, and I think a lot of people will really be in tune with this type of analogy.

Are painful FLARE UPS to exercise just like SUNBURN? (and why might we need analogy anyway?)

Strength Training

If you are running on a treadmill, and not doing any weight training, then time to change up a couple of your running sessions, to lifting….Go on, you know you want to.

Trying to Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5x Higher Subcutaneous Fat Loss W/ Resistance Training in Youths

Machines.  I used to have a real set against them.  I still do against the Smith Machine, especially when trainers are trying to teach people how to squat.  Now I still have some issues, but I can appreciate what they can be used for, and how well people can use them.

Rise of the (Weight) Machines: Why Exercise Equipment is Not As Bad You’ve Been Told

Greg Nuckols.  Winner of the best beard award for strong as fuck guys in 2016.  Educated, clever, and awesome content keeper, and sharer.

Training to Failure, or Just Training to Fail?

If your Overhead Squat position sucks (yes, it’s like this is written just for me), click on the link, and get educated.

Improving Overhead Squat Movement

Diet and Nutrition

How do Examine do all this content for free?  Why?  Because they care.  They care about people learning.  They care about getting the right information out there.

4 science-based “superfoods” you should consider eating

James Fell.  Well done.

How To Lose Over 7 Pounds With No Effort

This will come as no surprise.  Transformation challenges.  30 day fitness challenges.  Going cold turkey off one particular food group because a celebrity chef says so.

Why so many people regain weight after dieting

Vitamin D.  Are you deficient?  How do you know?  Well let Professor Close give you all the correct information.

You are Vitamin D deficient – or are you?

This is probably the greatest heading I have ever read.  KISS.  Not the band, but the acronym for training and nutrition.  Keep It Simple Stupid.  Thank you SBS.

Training and Diet are Simple Because Your Body is Complex

Mental Goodness

If I would have had a name for mine I wouldn’t have used a name such as Clive.  I would have chosen something much more vulgar.  This is a great article.  I hope it helps you.

I named my anxiety Clive and it changed my life

Do you visualise? Have you tried it in the past and failed?  Maybe you have never tried it.  Time to get reading and see how it can work to your advantage.

Visualisation

Morgan Freeman.  Thank you.

Courage is the key to life itself

Humanity

If I can get out of bed and put my shoes on at 105, the world will be a great place….

Lessons on Aging Well, From a 105-Year-Old Cyclist

There are times when we need to admit we were wrong.  It gets tougher the longer it goes on for, so its always refreshing when you hear of someone like a Nobel Prize winner admit his failings.

“I placed too much faith in underpowered studies:” Nobel Prize winner admits mistakes

Coaching

This is a very good question, as it’s a concern that I share.  We can provide all the exercise progression and regressions, show them how to perform, how much rest, but yet, we are unsure.  If you provide programs to clients, this will come in handy.

Do patients perform home-exercises correctly?!

Sporting parents.  Your children playing sport is not about you… .

10 tips for sport parents

Do you schedule deload weeks?  What about using the finishing of a training block prior to competition instead of a deload?  Thought you may find this interesting….

Training Cessation as a Method of Tapering for Strength

The heading says it all…

Parenting- Discovering which activities your kids are passionate about s their job not yours

Started Reading

This has been sitting for a little while now for me to plough through.  If you want a book ot learn more about how to split up training programs for your sports, then get this book.  It will answer many questions.

Periodization Training for Sports

 

Quality Articles of the week (actually 3 weeks, but no one is counting…hopefully) 17th February 2017

Well hasn’t February rounded us up nicely.  Halfway through the month.

I became a year older (don’t think wiser though), become a grandparent, and seen my baby brother get married.  Oh, and there was also a think called retirement thrown in as well.  It was a tough thing to think about.  Throw away a lucrative fortnightly salary, to become my own boss, and take the School into the next level.  I am indeed excited that that step has occurred.  Now enough with the blabbering, get onto the content!

Movement Goodness

MTDC has been listed in the past as the website of the week and for good reason.  Their content is sound, has plenty of base level and advanced thought processes, and can get the message across easily.  If you want to move better, then head to this page to read about repeated motions.

5 reasons why you should be doing repeated motions

Strength Training

Bret Contreras. PhD.  Voted best beard of 2016 (well not really, but that beard is definitely rocking).  I am always blown away by the level of information Bret produces.  This one is definitely up there.  If you have a trainer or a coach telling you that you can only squat one way, then please, and with my permission, send this article out.  Some people learn.  Some people are stuck in their own little way.

How femur lengths effects squat mechanics

Yes.  I know that MAS shouldn’t be in strength training.  But, if I don’t have a speed heading, then where am I to put it Dear Liza?  Maybe under coaching, but lets be honest, not many people get down that far…….

Maximal Aerobic Speed

Lars Avemarie to me is the Spock of all things health and fitness.  Always learning.  Always sharing knowledge.

Strength and Conditioning Hypertrophy Notes

Diet and Nutrition

5 a day?  What the fuck is 5 a day?  Ohhhh you mean fruits and vegetables?  Sorry.  My bad.

How to eat your five a day on the cheap

We all think we can tell when we are really hungry, but how do we know for sure?  Well, click on the link and find out…

Are you really, truly, hungry?

Examine once again are my go-to resource.  I have learnt so much in my time reading and researching it blows my mind that the majority of their content is free.

What should I eat for Weight Loss

Soy is bad!!!  It’s worse than sugar!!!  Burn the farmers crops!  Quick Ma.  Grab my pitchfork. Nutrition zealots are as bad, if not worse, than movement zealots.  i am glad research such as this gets out there.

Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis

I am all for restricting calories when done the right way.  But, did you know that it can be quite harmful, especially when you do it day after day, week after week?  Let Authority Nutrition provide you some guidance..

5 Ways Restricting Calories Can Be Harmful

The folks over at Precision Nutrition are pretty smart.  They want people to have the right information, instead of being lured with the promise of quick and easy fixes.  Here they take a look at the Ketogenic Diet, or KD for short.

The Ketogenic Diet: Does it live up to the hype?

Mental Goodness

If this doesn’t change what you think about movement, nothing will.

Predictive Coding: Why Expectation Matters for Movement and Pain

Sleep deprivation. We all have had it. So, if we have all had it, what can it do to us?  Click the link.  Read the link.  Get to sleep earlier…..

How Sleep Deprivation Decays the Mind and Body

Now.  This will indeed make you think.  Think how often you have had a week or two of shitty, interrupted sleep, only to get a sore back?  The linkages are there.

How your sleep patterns could be contributing to your back pain

Humanity

Iceland.  A place where there is Ice and Land.  I wonder how they got the name??  What they have also done is found a novel way to reducing teens abusing substances.  Marvelous idea really.  But because it’s Iceland, and not the US or the UK, we aren’t listening. Such a pity.

Iceland knows how to stop teen substance abuse – but the rest of the world isn’t listening

Don’t you just love the helpers.  Don’t cry.  It will get better.  Don’t worry.  It will go away.  How about just loosen up?  Yup, gets me annoyed as well….

Stop telling me to loosen up

I love the content that Martin Rooney and the Training for Warriors group puts out.  It makes you think about your little place in the sun, and how you can make it better, and involve others as well, so that can also share the goodness.  This story does all that.

6 Lessons From A Battle With Cancer

Coaching

This will get the tongues wagging no doubt.  Instead of going off half cocked, read the article.

Strength and speed isn’t your greatest asset

Science for Sport is such a great resource for all coaches.  If there is anything you want to learn, then go to their page, type in the subject, and I have no doubt they will have something for you.

Heart Rate Variability

We all have to learn.  With learning comes mistakes. However, what mistakes would you wished you hadn’t made?  Are they similar to the ones here?.

8 Coaching Mistakes I Wish I Never Made

Started Reading

This has been sitting for a little while now for me to plough through.  If you want a book ot learn more about how to split up training programs for your sports, then get this book.  It will answer many questions.

Periodization Training for Sports

Finished Reading

Just do the dishes.  Don’t think about your TV program.  Don’t think about your cup of tea you are going to make.  Just focus on doing the dishes.  This is the third time I have read this book, and I continue to pull things from it.

The miracle of mindfulness

Week ending 24th July 2016

Wow.  The second installment already.  How the time flies.

This week I have taken the liberty is sorting them into sections:

  • General health and Fitness
  • Mental health
  • It’s all about building habits
  • Strength training,
  • “How to”
  • Diet and Nutrition
  • Movement and mobility
  • Miscellaneous section.  After all, the world can definitely do with more miscellaneous.

General Health and Fitness

http://www.niashanks.com/bullshit-health-fitness/

http://www.vox.com/2016/5/10/11608064/americans-cause-of-death

Mental Health

http://www.dailymail.co.uk/tvshowbiz/article-3696735/Elizabeth-Cambage-reveals-mental-health-battle-prepares-head-Rio-Olympics.html

http://www.sbs.com.au/topics/zela/article/2016/07/11/last-cut-deepest-dealing-being-left-team

It’s all about building habits

http://jamesclear.com/domino-effect

http://jamesclear.com/akrasia

Strength Training

https://gmb.io/periodization/?utm_campaign=16%2F07%2F19+-+Periodization+Fixed+%28wKJW5q%29&utm_medium=email&_ke=YWRyaWFuZGF5NjlAZ21haWwuY29t&utm_source=Newsletters+%28Active%29

“How to”

http://www.healthylivingheavylifting.com/deadlift-zero-to-hero/

Diet and Nutrition

https://authoritynutrition.com/8-ways-to-boost-testosterone/

http://www.bodyforwife.com/why-your-diet-is-doomed-to-fail/

http://www.abc.net.au/news/2016-03-17/quiz-what-does-six-teaspoons-of-sugar-look-like/7086790

https://authoritynutrition.com/9-benefits-oats-oatmeal/

http://well.blogs.nytimes.com/2016/05/12/making-what-you-eat-a-core-part-of-high-school-sports/?_r=1

 

The Skinny on Dietary Fat: Which are "Good" & "Bad"?The terms “good” and “bad” fats are thrown around daily in the…

Posted by Joseph Agu: Elite Nutrition Coaching – ENC on Thursday, July 14, 2016

Movement and Mobility

https://www.linkedin.com/pulse/ilio-tibial-band-please-do-use-foam-roller-andrew-franklyn-miller

Miscellaneous

Electric shock football looks like fun?TAG a mate who would love to do this!

Posted by Free Bets on Thursday, July 14, 2016