Ok Folks! As of tomorrow, Wednesday November 12th, there are only 50 days left in the year! So, we’ve decided to celebrate the end of the year… Athlon Elite style!
This is the kind of celebration that’s going to get you a flat, rock-hard stomach, toned and trimmed thighs, well developed pecs and upper body tone and a few percentage points of body fat less!
—The Down & Dirty, Doin’ Burpees, Century Club—
Here’s how it works…
Starting tomorrow, do burpees every day until the end of the year, starting at 2 and increasing by 2 every day until you get to 100 burpees on New Year’s Eve (50 days from now)!
Example: Do 2 burpees tomorrow before you get into the workout of the day, then do 4 on Thursday before the days workout, then 6 on Friday, etc., etc.
Rules:
You must do a full burpee to count it (full = it must contain a push-up, you must land flat on your feet after the push-up, then you must get four inches of vertical jump)
You can complete each days burpees at once or broken up and done at different times throughout the day (we’re on the honor system here so don’t lie)
If for some reason you miss a day, you have to make-up the missed burpees the following day.
If you don’t start the “Down & Dirty, Doin’ Burpees, Century Club” Challenge tomorrow, (the first day), you can “buy-in” at ANY time buy doing all the missed days’ burpees on your first day.
An example of a burpee…
So why would you want to do this?…
Well for one, they say that 1 burpee burns 3 calories. Imagine having that extra help in the “calories department” as we get into the holiday season soon!
But secondly everyone who legitimately finishes the “Down & Dirty, Doin’ Burpees, Century Club” Challenge gets one of our very cool, very sexy Athlon Elite T-shirts.
That’s worth it alone!
Report your burpees progress to us each day you come in and train.
Cold weather doesn’t have to mean putting exercise on ice.
Winter can frustrate the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack your workout gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.
For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues. And it increases energy, which can be sapped by gloomy weather. Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do. And, you won’t have to scramble to get in shape for swimsuit season if you’ve kept it up all winter long.
Russ Rowing on a Blistering Cold San Luis Obispo Day
So, here is Athlon Elite’s guide to exercising in winter time:
First, and most obvious… get out and do it and don’t let yourself off the hook for silly “cold” reasons!
Since daylight savings time is no longer here, change your workout time to mornings rather than the evenings so your sure to get them in
Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a lot of heat — enough to make you feel like it’s 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you’re naturally lean, though, you’ll need more insulation than someone who is heavier. If it’s very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.
Protect your extremities. When it’s cold, blood is shunted to your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
Stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With the knowledge and fortitude of the Athlon Elite staff, you can meet the challenges — and reap the rewards. We have a great number of workouts that we run all winter long that are the perfect combination of outdoor, indoor, fun and challenging.
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
Exercise
Stand on the edge of a step and rise up on to your toes;
Lift the non-painful leg and then slowly lower your weight through the painful leg;
Your heel should drop below the step;
Perform the exercise with both a straight and bent knee;
Expect some pain when performing the exercises, but do not continue if the pain is disabling.
Repetitions
3 x 15 performed with a straight knee
3 x 15 performed with a bent knee
Frequency
Twice daily
Progression
Add a weighted backpack as the exercises become more comfortable;
It is not uncommon for people to progress to 50kg or more of additional weight.
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.
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.
I like to read inspirational quotes from time to time to help me get started on a project and I found this list called Kekich’s Credo online. It is a list of 100 very powerful quotes about living life to the fullest.
Here’s #81 which really hit home with me…
“The best way to get started is to get started. Life rewards action… not reaction. Wait for nothing. Attack life. Don’t plan to death or ask for permission… but act now… and apologize later.”
We all need to pay attention to that lesson. After all, we can make a million and one excuses for not starting a new nutrition and workout program at this time of year…
- It’s too close to the holidays.
- It’s too stressful with all this craziness going on in the USA
- I’ll wait till New Year’s
And so on…
Or, you can be like the many Athlon Elite members, who didn’t plan to death, or over-analyze things. Instead, they found an opportunity to better themselves and TOOK ACTION.
Here’s what just a few of them have to say about that action…
“Your workouts and supplement plan have made a huge difference in my fitness and energy levels, and my wife likes the results too…”
–Russ Levanway
“I have lost over 10% body fat and gone down four dress sizes.“
–Kerry Pollock
“My gains in fat loss and core strength far exceeded my expectations.“
–Todd Porter
“They consistently and creatively find new ways for me to achieve my personal best.”
–Dave Alles
Sure it’ll be hard work, you’ll make mistakes, go through some hard times, have to make some sacrifices… but aren’t you used to that by now??…
Everything in life takes hard work, mistakes, hard times, sacrifices, etc.
Be like these people and take control of your life. No more excuses…
We offer free consultations to learn more about Athlon Elite programs.
Just call Laura at (805) 440-0215 today and get signed up. It’s simple, painless and FREE.
Sitting for long periods during the day can adversely affect your body and hence your performance in your daily activities and chosen sporting activities, and is quite often a predisposing factor in injury.
Most of us are not professional athletes and spend large chunks of our day sitting hunched over a computer, in a vehicle or slumped on the sofa.
Such prolonged sitting can cause all or some of the following problems:
* tight hip flexor, hamstring and calf muscles
* tightness through the external hip rotator muscles, which can lead to restricted movement at the hip joint
* reduced extension through the lower back, causing stiffness in the mid (thoracic) spine
* tight and hunched shoulders with weak lower shoulder muscles
* tight and weak muscles at the back of the shoulder
* “poked chin” posture and muscle imbalances in the neck and upper shoulders
Prolonged sitting has also been linked to acute muscle strains in dynamic sports, in particular hamstring strains. That’s because the lower back stiffness associated with sitting leads to altered nerve input into the rear thigh. This can manifest as increased muscle tone of the hamstrings, which will increase the risk of strain.
Muscular imbalances and weaknesses in the shoulders and mid-spine – caused by spending much of the day hunched over a computer screen – can lead to a shoulder impingement/tendinitis injury.
The fact is, our modern “white-collar” work environment is exactly opposite of what our bodies were intended to do. And it’s playing havoc on our bodies… I see this everyday. You MUST counteract this sitting abuse to your body with a regular dose of healthy exercise.
Mark your calendars now for three days per week that you will come into Athlon Elite and go through a simple but very effective exercise session.
Three days is all you have to do!! I know you can do that.
“The gluteus medius should be considered in every running injury.” So says Sean Fyfe, an experienced Australian sports physical therapist. He explains his reasoning:
“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.”
Posterior View of the Hips
The deep-lying glut med muscle is normally associated with movement, but as Sean Fyfe points out, its key role in running is to act as a stabilizing force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.
(this is why many Athlon Elite members and athletes spend so much time on Athlon Elite’s "pre-hab" routine)
But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius. These are summarized as follows:
How athletes cheat to compensate for weak buttocks:
Adaptations
Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg)
Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift
Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
There are three good tests that Athlon Elite performs on its members and athletes to test weakness of the gluteus medius. If you’ve been having any of the above symptoms or problems and are not a member click the GET STARTED button at the top and schedule a consultation. It’s easy and painless and can get you back on track and in great shape!
We all spend so much time working on things other than felxibility.
While many of you do not need any more flexibility than you already have, many of us (me for sure) need a healthy dose of increased flexibilty to perform movements necessary for optimal performance.
The big trouble areas are typically the hamstrings and the gastrocs. If you are having trouble squatting properly without having your heels raise up off the ground, you likely have some problems in your hamstrings and your calves. Not sure if this is you? Ask one of the Athlon Elite Team to take a look at your squat for you and give you a quick critique!
In the upper extrmities, the flexibility deficits are usually seen with getting the elbows high enough during the front squat or on your cleans. Again, if you are working these lifts, have one of our Team take a quick peek at your form.
Personally, I have huge hamstring flexibility deficits. I am working to improve my hamstring flexibility currently through 2 X daily stretchign for 60-90 seconds each leg. Nothing fancy, just lay down and use a towel to stretch the hamstrings, one at a time.
Guarantee you will have results if you approach stretching right:
Use it or lose it…
60-90 seconds for muscles being stretched…
Stretch at the end of your workout….
If you sit all day at work, for sure stretch your hip flexors…..
Stretch so that you can comfortably get into the PROPER movement positions…
A little pain for maximal gain…..
Hold don’t bounce….
For more up to date information on stretching, ask Ryan about the Dara Torres routine he has received from her coaches!
A Spartan can not only see their feet but can touch them as well!
–Dave Alles
