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/

Winning and Losing – What is the big difference, and how do we make it better

From time to time I write articles for the local Bega Bombers AFL side.  It’s such a great club, with a strong, moral compass, which is quite refreshing in this day and age.  The Bombers were my first club that looked for my services as an Strength and Conditioning Coach, and as such, I spent 3 years with their seniors and juniors.  This is the latest article.  I hope you enjoy it.

“Winning and Losing – What is the big difference, and how do we make it better”

I know it’s a very strange title, but let’s work with it a little bit.

Have you ever won a game, and thought “How did we win this?”

Let’s reverse that then: “How did we lose that game.  We did everything right.”

Winning at the end of the day on a footy field is all about scoring more points than the other team.  That’s it.  Same rule applies to losing.  Yup. You scored less points than the opposition.  It’s not rocket science, and it doesn’t need to be.  The thing that we need to be very careful is putting winning above everything else.   As a parent, do you tell your children they had a good game, regardless if they won or lost?  Do you tell them what they did wrong, instead of what they did right?  Do you cheer for the other side when they kick a goal, or do you berate the umpire when they get the decision wrong?

This quote from Harry Sheehy sums it up.

If you win, and all you do is walk around with your chest puffed out, telling everyone that you won, and you annihilated the opposition, belittle your opposition, refuse to shake their hands because they are “losers”, do you think you are really a winner?  What about when you lose?  Does mum and dad have to put up with your poor behaviour because you lost?  Do you sit in the corner and sulk?  Do you tell people to go away, and refuse to listen to any type of conversation because you lost?

The Stanford Children’s Health has a great article on what it means to be a good sport.  After all, isn’t that what we want to be?  Don’t we want to have fun, regardless of the score?  Don’t we want to enjoy the fact we are out there playing with our friends, and against our friends.  As a parent, don’t we want our children to understand that winning isn’t everything, and neither is losing?  It’s about the enjoyment.  It’s about the learning.  It’s about the experience.  It’s about the fresh air and sunshine.  It’s about sharing a moment with your child that you may never get again.

At the School, this is what we expect from all our students.  We respect the other players.  We respect those who give up their time to coach us. We sit and listen to what others have to say. We respect the other teams, and we celebrate and congratulate at the end of the game, or the sport we play.  This is why the School got involved with the wonderful Bega Bombers, because this is you do well.  You love the game.  You respect each other, and the opposition, and the umpires and the game.

https://www.stanfordchildrens.org/en/topic/default?id=teaching-children-good-sportsmanship-1-4524

https://www.afl.com.au/afl-hq/laws-of-the-game

https://kidshealth.org/en/parents/sportsmanship.html

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 – 3rd March 2017

For two weeks in a row, I have made the time to get this out within a week.  I must say it feels like I am really achieving something.  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

We all want to get the right information on food.  We all want to make sure that the person has had the adequate education (after all, who wants to take health advice from a chef).  We also want to see that they are honest in their appraisals.  Well, lucky for you Food Watch is the School’s website of the week.  Delve deep into the content.  Try some recipes.  Grab some of the foods that Catherine and her team has tasted and tested.  Oh, and there are also some freebies as well.

Catherine Saxelby’s Food Watch

General Fitness

I have been following Steve for a while now on Twitter, so when he talks in an interview, I thought it would be a good thing to share..

Steve Magness Interview: Coach to Olympians, Author, Science Buff

Depression in the General Fitness tab?  I have long said that “Movement is Medicine”.  I have also said that children are not moving enough, which is backed up by research study after research study.  But yet as parents, we aren’t encouraging our children to move.  Maybe now, after reading this, it may help some parents and guardians win the battle.

Exercise Can Help Protect Children from Depression

Now this is juts simply put, FUCKING AWESOME!!!!  We tend to look at celebrities for all facets of our lives.  How to get skinnier?  Grab the latest Oprah book.  Want to get stronger?  Grab the latest Gwyneth book (yes I know, I am just joking).  We want them to help us get the body we want, but we forget the big picture.  They ain’t you.  They don’t have your schedule.  They don’t have your lifestyle.  They don’t have your bank balance.  Find what works for you and stick to it.  Don’t rely on celebrities to tell us the whole truth.

The Big Problem With Oprah And Other Celebs Who Tout Diets

Movement Goodness

Want to get some ice cream?  Hang on.  Weren’t we having tea?  Oh yes, the time is 3pm.  Although this is tongue in cheek, this would be one of the worst diseases that you could get when you get older.  Not only for the person who has it, but the extended family.  So get walking.  Get brisk walking.

Frequent, Brisk Walks May Aid Those With Early Alzheimer’s

GMB.  Gold Medal Bodies.  If you want movement wellness, then sign up and get involved.

6 Back Stretches to Improve Spinal Mobility and Get You Moving Better

Yes.  The heading is a tough one to figure out.  The content is a little deep at times, but stick with it and read it to the end.  You will even read it again.  It is that good.

Biomechanics Matter Even When They Don’t

Strength Training

If you have recently had a baby, then this is for you.  If you have recently come back from surgery, then this is for you.  If you have had a lay off from training, then this is also for you.  Actually, I want everyone to read it.

Is It Time To Change Your Perspective?

Box jumps.  Those superhuman athletes with springs in their feet, jumping up higher and higher until their heads go into the roof.  But, are they doing it as well as they can?  Well Adrian, they are jumping over 60 inches, so yeah, they are. Read the question again.  I didn’t ask if they jumped really high, I was asking if they doing it as best they can.  Yes.  That’s the difference..

Box Jumps: You’re Not Jumping as High as You Think You Are. And, You’re Doing Them Wrong

Diet and Nutrition

Do you eat enough fruit and vegetables?  Well it depends, can I count the potato and kale chips?  Well yes and no.  Try eating them as fresh as you can, with little or no cooking.  Now, do you eat enough fruit and vegetables?  Didn’t think so….

Forget five a day, eat 10 portions of fruit and veg to cut risk of early death

But, but. Sugar is poison!!!  Yeah sure it is…..

I Put Sugar in My Coffee – This is Why

This is going to upset those Bulletproof Coffee fanatics….

Butter Vs Margarine – Which is Better

Mental Goodness

If you are like the majority of the planet who hate speaking in front of large groups, then this will help you get better.

62 Tips on Crushing Public Speaking

Wonderful, wonderful article.

The Fastest Way To Get A Perfect Body

Humanity

YEEEEEEEEEEEEESSSSSSSSSSSSSSSSSSSSSSSS….

99-Year-Old Upsets 92-Year-Old in Thrilling Sprint

You never miss with people and their pizza…..

A Fitness Blog Tried To Shame Pizza Lovers And The Internet Was Not Having It

Coaching

Make sure you know how to coach them….

Olympic Lifting for Athletic Performance

As a coach you want the best athletes. The best movers. The toughest. What you want is people who will continue to grow and learn even while they are on the bench

Philadelphia 76ers players laud Ben Simmons’ work ethic, positivity

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….

‘You didn’t even go in hard’: The day a dad ruined junior football

Started Reading

This has been sitting for a little while now for me to plough through.  If you want a book to 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 – 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

 

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

 

 

 

 

 

Fading away

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“My god!!!  What have you done?  Are you not well?  If you keep going, you will end up in the hospital!!” “Don’t you think you are taking this exercise thing a little too far?  Look at you, you are fading away?”.

Why do people use the phrase “fading away” to friends and family who have lost a significant amount of weight, or have made some serious changes to their lifestyle?  After all, isn’t being healthy, the main aspect of life.  Do you think YOU have the right to make that call.  If you were so seriously worried, wouldn’t you talk to their trainer and ask for their knowledgeable thoughts.  Better still, seek some expert advice from a doctor (No Dr Oz does not count as advice!!!!), or an another health professional, explaining to them the situation.  They may want to reach out to their fitness professional, or even want to see the individual.  But don’t be too judgemental when they take a look at you sitting their in front of them, and question you about YOUR health aspects.  Maybe, just maybe, you are a little jealous of their success and want to bring them down a peg or two?

Most of the time, this person has finally said “enough is enough”, and got a small hold on their life.  They no longer see food as something they shouldn’t eat, or want to waste a day or a weekend recovering from another alcohol and food coma.  They may have had enough of the late nights, lack of energy or had a health scare.  Whatever their reason, we should be embracing it, Embracing their new-found look on life, on health, and on their “why”.

To me, this not only makes the individual feel ashamed, but also may have a longer lasting effect on their goals. To me fading away indicated an illness, a sickness, where anorexia nervosa springs to mind, and should not be aligned to someone gaining muscle and losing body fat. A person who is fading away, most will try to hide their illness.  Baggy clothing.  Heading to the toilet straight after dinner.  They may not be outgoing.  They may not want to talk about what is happening. Take a close look next time you want to tell someone they are fading away.  What can you see?  Can you see dark, sunken eyes.  Can you see clothes not fitting properly, and falling off their body?  Or can you see muscle definition, a change in their food choices and words.  Someone who has lost a great deal of weight, and replaced it with muscle, will be full of vitality, and want to tell people what they are doing, and how they are doing it.

Please keep this in mind next time you want to tell someone they are fading away.  Maybe, it is the mirror you need to look into, and think about what YOU need to change.

Next post will on happiness, and what it is that makes you happy.

Until then, remember, strength is the secret sauce.

Positivity – Is it all worth all the hype and work?

We all see them.  Those positivity freaks, who ALWAYS seem to be generally happy about their life?  Are you generally positive, or do you believe that those people that are mostly positive aren’t real?  How do you deal with little things that happen?  Drop a spoon on the ground, and lose your shit?  Or just pick it up, put it in the sink, and get anything another one.  After all, it’s just a spoon.  Do you look at the scale, and see the number revert to something similar from last week, and want to cry.  Maybe you just shrug it off, and understand what sort of week you have had, and how that reflects that number, and start to develop small changes for next week? I can be one positive charged individual, always attempting to lap from life’s positive drinking fountain, but I can also be a moody, self absorbed dick, when I let things, and people, get me down.

To me, a positive person is one that continues to look on the brighter and lighter side of life.  They encourage and brighten up others day, and doesn’t allow negative thoughts stay too long.  We all have shitty days, but a positive person knows that others are having a worse day. Positivity 3 It takes some time to be continually positive, even on a daily basis, as well as in training.  There are times when you feel like you are going backwards, and every time you do something you feel worse.  There are no longer big additions of weight to the core lifts, but little incremental ones.  Instead of getting down on yourself, tell yourself that these days are always around, and improvement is around the corner.  Also remember where you came from, and how this weight was just a mere dream previously.   It applies to anything you want to measure.  Your weight, your running times, your calorie count.

Try to have one day a week for the first month, thinking of nothing but being positive.  Wake up and tell yourself that today is going to be a great day.  Someone takes your car parking spot think to yourself that there will be a better one nearby.  If you forget your lunch, treat yourself for lunch.  Forget to pack your exercise clothes.  Grab an old podcast (for me it’s Zach’s discussion with the Ultimate Warrior) and get outside and enjoy the Vitamin D.

It is so easy to allow everything to get you down.  After all, isn’t the whole world conspiring against you, and giving you nothing you want?  It’s someone else’s fault you don’t get what you want, and how everyone just gets everything.  To me that’s a defeatist attitude, an attitude of a spoilt brat.  Take some responsibility for your actions, and what you have.

If you surround yourself with negative, difficult people you are more likely to become one of them.  If you don’t believe me, try it for a month.  Head into work, and have lunch every day with the most difficult and pessimistic people in your workplace.  They aren’t difficult to find.  They give off this presence, very similar to bad breath and body odour.  If you let it, it will envelope and develop you.    Same goes for your social media feeds.  If you are continually looking at death, how shitty the world is, especially from a religious or racial view point, it will get you down.  There is no doubt about it.

While my news feeds aren’t covered in unicorns and ice cream (mmmmm ice cream, f%^k you dairy free month), I specifically look for good news stories, ones that warm the soul, tickle the heart and allows a glow to appear over your body and mind.  For me, this is what life is about.

shinyhappyhealthy - Positivity Below are some examples are those that are my friends, mentors and pages who I look for those moments of goodness. Russell Hannah.  All round good guy. https://www.facebook.com/Russellchannah https://twitter.com/russandcrew

Brad McLeod.  Ex Navy seal, and creator of Seal Grinder PT.  If you want to get the best of your body, then this page could be it. https://www.facebook.com/mbradmcleod https://www.facebook.com/SEALgrinderPT https://twitter.com/bradmcleod

Another Navy Seal, Mark Divine, also brings his knowledge and understanding of positivity here.  Another one of those “good guys that can kill you with a stare” type of people.

http://sealfit.com/category/sealfit-blog/

Zach Even Esh.  The man!  The beast!  The master of bodyweight training and leader in “f%^king your mind set”

https://www.facebook.com/ZachEvenEsh

Les Brown.  If you don’t know who Les Brown is, take a look at his page and understand.  He will make you understand how to become a better human, in your words and thoughts.

https://www.facebook.com/Brown.Les

Tony Robins.  No introduction needed.

https://www.tonyrobbins.com

ET the Hip Hop Preacher.  His catch phrase “Thank God it’s Monday” resonates all across the globe come Monday morning, and for good reason.  Monday is a day that most people hate with a passion, but for ET, and others like myself, it’s a day to start your week off on the right foot.

https://www.facebook.com/THEHIPHOPPREACHER

http://etinspires.com/

NDCQ.  NDCQ stands for “Not Dead.  Can’t Quit”, and should be the “go to” line for everyone who struggles with their life.

https://www.facebook.com/ndcqworld

http://ndcq.com/

Dean Somserset wrote a pretty decent article also (yeah it could be better than mine, only because of Stephen Hawking), and it can be found here: http://deansomerset.com/positivity-mindset-goal-attainment/

Next post we will talk about your why.  To us at the School, your “why” is, and should be, your main focus on life and your goals.  Without your why, goals are just words.

Move more, feel better.  Feel better, move more.  Move more, feel better.

Remember.  Strength is indeed life’s secret sauce.