Yes it was a very scary Halloween at Athlon Elite today!  Not because of goblins or ghosts… no it was our very own trainers letting loose, dropping the Athlon Elite dress code and wearing what THEY WANT TO WEAR!  Look at that Elite Staff!! 

How would you like to be trained by these people??

What a day!!

Most of you have probably seen Misty May-Treanor’s achilles tendon rupture on Dancing with the Stars by now.  (If you haven’t look at the video below.  Fast-forward it to about :40 seconds in.)

Achilles tendon issues are a big problem for many athletes, recreational as well as competitive athletes.  Tendon injuries constitute about 30% of all running injuries. For many recreational runners, a painful, swollen Achilles tendon can lead to months of frustration while for elite athletes, an Achilles tendon injury can become an obstacle to successful performance, and in the worst cases, result in the premature ending of a sporting career.

Tendon Structure Inside

Tendons play a vital role in running, providing elastic energy to help us bound along. This is best illustrated by considering the ultimate biological bounders, kangaroos, who have been shown to actually decrease their oxygen consumption as they increase their hopping speed between 7 km/h and 22 km/h. This efficiency is attributed to the storage and recycling of elastic energy within the kangaroos’ long and compliant Achilles tendons (essentially they have springs in their legs, and so do we just not as good as theirs).

Historically, the term ‘tendonitis’ has been used to describe overuse tendon injuries, such as achilles tendonitis. However, analysis of supposedly inflamed tendons reveals an absence of inflammatory cells and chemicals, and the term ‘tendinopathy’ is now used to describe pathological changes associated with Achilles tendon injury. Within the umbrella of tendinopathy, the majority of runners suffering Achilles pain will exhibit pathological changes in the tendon referred to as tendinosis.

Tendon injuries are usually considered to be the consequence of overuse. However, as both endurance athletes and sprinters can develop Achilles tendinosis despite very different loading and training histories, it is difficult to identify what actually constitutes a dangerous overuse running volume. Interestingly, the deep surface of the tendon, which is the most likely area to develop tendinosis, is shielded from maximum loading strain and it has even been suggested that tendinopathy represents an under-use condition!  What is evident, however, is that Achilles tendon injuries lead to an inability to cope with desired running volumes, and in this respect running volume is an integral part of the problem.

The lack of a single, simple explanation for a painful Achilles tendon contributes to the difficulty in deciding appropriate management. It is beyond the scope of this blog to consider the range of medical interventions available. However, accepted opinion is that “controlled loading,” rather than prolonged rest, may be the best way to manage a painful Achilles tendon.  So what does that mean…

Alfredson’s heel-drop exercise
In 1998 a Swedish orthopedic surgeon published excellent results for a group of patients with Achilles tendinosis who undertook a specific 12-week eccentric calf loading rehabilitation program (summarized in the table below). The subjects all experienced a dramatic reduction in pain, a significant increase in calf strength and returned to full running.

Summary of Alfredson’s Heel Drop Program

Getting Back to Running
A short period of rest from running during the initial acute painful phase followed by a specific loading programme is sensible. However, the tendon loading and coordinative challenge of running suggest that running should become a central component of your rehabilitation strategy and indeed there is scientific support for continuing to run during rehabilitation, as long as the pain does not exceed moderate intensity (26). Accepting a tolerable amount of running discomfort may also help avoid the negative tendon and muscle consequences of protracted rest. The margins are vague, however, and the line between acceptable discomfort and disabling pain is very individual.

Running progression should be measured and symptoms monitored over a 24-hour period. Reintroduce comfortable tempo running and progress either running time or distance carefully. Our muscle-tendon unit works harder to generate stiffness on soft surfaces, and it may be that running on harder surfaces initially is advantageous. Speed, intensity and spikes (for track runners) should be introduced gradually, with careful evaluation of symptoms.

Loading is not the only form of management for Achilles tendon injuries. However, without adequate tolerance to loading, few runners can enjoy or succeed at their sport. In light of the complexity of tendon injuries, appropriate loading should be considered a central part of any wise management strategy.

If you need help monitoring your loading program or your steady progression back to running the knowledgeable personal training and physical therapy staff at Athlon Elite are here for you.  Call today to discuss your program and set-up a consultation.

Katie Arndt demonstrating a Bent-over Row

Resistance training, also known as weight training or strength training, IS FOR EVERYONE.  It is an important tool for achieving a complete healthy life, and we’re seeing it here at Athlon Elite give HUGE fat loss results for clients.

Resistance training is the term used to describe using weights, machines, stretch bands and even your own body weight to effectively work your muscles. It is the umbrella term used to accurately describe all forms of resistance training, whether working with weights or not. Strength training also accurately describes what resistance training does, but many people do not use the term because they think it only applies to those trying to become bigger and stronger; (yes, all resistance training, when done correctly, does increase strength, but it doesn’t necessarily make you bigger.  There are ways of doing it that will definitely increase the size of your muscles but there are also ways of doing it where it will create tone in the muscles and drastically reduce your body fat but not make you “bigger.”)

Marcus Zorovich Performing a “Text-book” Squat

Medical research has shown that resistance training does the following:

* Strengthens the muscular system
* Strengthens the skeletal system
* Improves bone density (decreases the chance of osteoporosis)
* Increases metabolism
* Improves posture
* Limits atrophy of muscles
* Aids in hypertension control
* Aids in cholesterol control
* Reduces  body fat
* Increases circulation
* Aids in prevention of adult-onset diabetes
* Improves mood and self-esteem
* Improves quality of life
* Aids in the prevention of heart disease

A well-planned resistance training program should be a part of everyone’s health and fitness lifestyle regardless of age, gender, or goals.  You can do resistance training using barbells, dumbbells, machines, resistance bands, rocks, bricks, your own body weight, common household products… your imagination is the limit (and we have HUGE imaginations at Athlon Elite, just ask anyone that trains with us).

Cara Mathiasen Performing Resisted Sit-ups With Rotation

The most important aspect of resistance training is correct performance of the exercise.  Form is important, not only for injury prevention but also to get the most out of it.  You need to be doing it at the appropriate speeds, the appropriate joint angles, and with the appropriate RESISTANCE.

Athlon Elite is ready to help everyone to learn how to use resistance training to improve looks, performance and health.  Come in today for a trial workout and start using resistance training to take you to the next level.

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This week’s honor can go to none other than Kerry Pollock, one of our long time and most favorite clients.

I could write a book on all of Kerry’s accomplishments in Athlon Elite, (starting with losing over 10% body fat and going down four dress sizes after just three months of training with us), but today we will only talk about her performance last week in the City to Sea half marathon.

Kerry started training for last year’s half marathon and unfortunately was side-lined with a hip injury that plagued her all the way until July of this year.  However, like the true Spartan Warrior that she is, she didn’t let adversity get her down and she held onto the goal of competing in a half marathon for a full year.  Once her hip healed she was back at it training hard (though much smarter this time) and she prevailed!

Here’s the cool part… she hoped to run with an average mile time of under an 8:15 and maybe get in the top ten of her age group.  She ended up running an average mile time of 7:58 and placing THIRD in her age group!!  Very impressive.  Great job Kerry, we’re proud of you.  Thank you for being part of our team!

Eric Schmitt is one of our trainers here at Athlon Elite and despite having no running training background at all and only training for the race for about 5 weeks he put in an impressive performance and finished 100 overall in the race (not bad considering there were over 1500 people in the race).  Great job Eric!!

Mention ‘sports nutrition’ to most athletes and coaches and the first word that comes to mind is carbohydrates.

That’s understandable. We all know how essential carbohydrate is to sports performance.

But there’s another essential component of sports nutrition that’s equally important, one that athletes and coaches (and people interested in weight loss) often underestimate at their peril.

And that’s PROTEIN.

A typical protein molecule.

Protein is so much more than just an essential nutrient – it’s the largest component in the body after water, typically representing about 15% of body weight. What’s more, most of this protein mass is found in muscle, which helps explain the importance of protein to athletes.

The problem here is this… almost all studies I’ve read on protein supplementation demonstrated a recurring problem in the subjects being studied, (whether they were athletes or weight loss individuals), and that’s that they are regularly deficient in the recommended protein intake and total calorie intake according to the American Dietetic Association’s recommended levels.  And using a protein supplement once or twice daily raised the individual back to the recommended intake.

There is a lot of good research that points to improvements in strength gains and lean muscle mass with a protein supplement, but there is still much controversy about the benefit of protein supplementation on performance in sports, power, and resting testosterone and cortisol levels.  Some say it improves, some say there is no change.

However, one thing that is consistent in the research is that protein supplementation improved the person’s recommended protein intake levels and caloric intake to the desired range.  And that alone is very important to you accomplishing your goals.  If you read this blog regularly you know how important meeting your correct daily calories and protein levels are.

Talk to an Athlon Elite trainer today about what protein supplement we recommend and why, and when to ideally take it for the best gains.

Create a powerful day… (and get your protein and calories at the right levels today)!!!

This week’s honor has to go to Arlene after the workout she did today…  TABATA FRIDAY!  Arlene did Tabata intervals (a series of :20s on and :10s off, times eight sets) in five different exercises:

• Thrusters

• Little-Bigs

• Kettlebell Swings

• Push-ups

• Rowing

This workout will humble the best athlete in the world and Arlene strolled out of here like “it was a nice workout.”  Great job Arlene you are a true Spartan!!!

Below is a video of Arlene doing some dumbell shoulder cleans from about a year ago.  What an animal!

First off, just ignore all these ads you see of super-fit, lean individuals saying they got like this doing eight or ten minute workouts (“and you can too for just three payments of $79.99″).  They’re all ridiculous idiots (as evidenced by the picture above).  The fact is it takes hard work to get a super-fit, lean body.

But, you do have a life, I know… and, you can’t always build that life around coming into Athlon Elite… though we really think you should!

So, when you’re busy and don’t have time for a full 45-60 minute workout here is a quicky that will keep your metabolism going strong and you in shape…

8 Sets as fast as you can go of:

• 20 Kettlebell swings (or a 50 lb dumbell) (use a lighter one if needed but it should be heavy)
  
• 20 Push-ups

Technique:

Kettlebell (or dumbell swings)

Push-ups

And that’s it.  Slam through it as fast as you can and you’re done!

6-minute Abs!!

(Refresh your memory of Ben Stiller’s scene by clicking here)

Here’s a sample “6-minute abs” program you might do at Athlon Elite…

-Intermediate Level-
- Do these exercises in supersets (A series, then B series) with no rest between exercises.
- Rest 30 seconds before repeating the superset one more time.
- Then move immediately to the next superset without rest.

1A) Side Plank - 20 second hold per side
- No rest

1B) Stability Ball Rollout - 5 reps (2-0-1)
- Rest 30 seconds before repeating one more time.

2A) Bird Dog (some may call it the quadruped) - 6 reps per side with a 3 second hold at the top (1-3-1)
- No rest.

2B) X-Body Mountain Climber (slower than regular) - 5 reps per side (1-0-1)
- Rest 30 seconds before repeating one more time.

You’ll be shocked at the results you can get in just 6 minutes.