I recently performed my best ever power clean ever (245 lbs.)!  I couldn’t believe it.  I’ve never lifted that much and felt that good doing it.  And here’s the strange thing… I haven’t been trying to lift heavy in a while.  In fact, I’ve been doing pretty moderate workouts comparatively speaking.  So how was I able to lift so much?

I believe the key was adequate rest (I’ve been getting 7 hours per night on the weekdays and 8+ on the weekends) and adequate recovery nutrition (I take my Fluid after every workout and work hard to keep my meals small and frequent).

I see so many people wanting to improve some aspect of their body (strength, power, body fat, etc.) and only focus on exercising harder and harder rather than focusing on the other aspects of performance enhancement that occur outside the gym (namely, rest and recovery nutrition).

Are you getting your rest and recovery nutrition in?  Contact us for a free consultation to discuss ways that you could improve your training outside the gym (click here)

The video below is Dave Brown, Founder of Fluid Recovery and one of the original trainers at Athlon Elite, discussing recovery nutrition for serious athletes…

Joe Welch makes the International Rugby Team!

Joe trained with us for his final month of preparation before heading to Salt Lake, Utah a couple weeks ago for the National Rugby Team’s first test match against Uruguay.  He was on the cusp of making the team and had to have an excellent showing in the test match.  Well needless to say he went in there and kicked some serious tail… and made the team!  He called this week to thank Athlon Elite for our help in preparing his body for the challenge.  Great job Joe!  You’re a Spartan Warrior for sure.

Some Stats from the USA Rugby National Team webpage…

Joe Welch
    
Height:                                  5′9
Weight:                                 200
Position:                               hooker
Caps:                                    0 (first assembly with National Team)
International Scoring:        no international scoring record
Current Club:                      Cal
Birthdate:                             October 30, 1984
Born:                                     Sacramento, Calif.
Hometown:                         Sacramento, Calif.
Residence:                         Carmichael, Calif.
 
Highlights:     Joe first started playing rugby when he was 16 years old so he could play a spring High School sport. He played for Jesuit High School until he graduated in 2003 and then played for Cal untilhe graduated this year in 2008. He was a U-19 in 2003 and made the 2008 All-American side, before making the Men’s National Team for the ASM and Munster assemblies.
 
Personal:     All three of Joe’s younger brothers also played rugby. Besides graduating with a Political Science degree from University of California, Joe also likes to hunt, fish and surf.
 
Did You Know?     Joe was a San Jaoquin Section Title winner in H.S. Football, going 13-0 in 2002.

Great Job Joe!!

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:

1. 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)
2. 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)
   
3. If for some reason you miss a day, you have to make-up the missed burpees the following day.
   
4. 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.

Good luck!

I hate all the talk about the economy right now.  Just hate it!

I know that our economy is not in the best shape its ever been and that we are all headed for some changes (which were probably needed anyway), but I can’t stand to listen to the “doomsayers” in the newspapers and on the evening news every day and night preaching fear.

This “fear mongering” makes it possible for those with, lets say, “a little less scruples” to convince us as a nation to do things that are not really in our best interest after all… (can you say “weapons of mass destruction?”)

Sorry that’s another blog post for another time… (back to today’s blog)

There’s a lot of talk these days about a recession, even a depression, being on the way!  And even though I’m not letting this talk effect me… and even though Athlon Elite is doing better than ever… there probably are a lot of other people paying more attention to their budgets right now and spending less.

If this is you, don’t sacrifice eating “clean and green,” for cheaper more unhealthy alternatives.  Make your food budget stretch to cover healthy choices, it will pay huge health dividends and end up being way cheaper than doctor’s visits and lost time at work.

Here’s a food budget strategy for continuing to eat “clean and green” in tough times:

• Buy in season -Trying to eat organic summer vegetables in the winter will quickly put a dent in your food budget. Right now, root vegetables, potatoes, and winter squash are at their cheapest and their tastiest. Apples are also fresh and reasonably priced, and citrus comes into season around the holidays. Use in-season vegetables and fruits to fill your family’s table with affordable nutritious goodness.
• Think ahead - Shop once a week, and don’t shop for food while hungry. Buying all of your food on one trip avoids the trap of running to the store several times, which burns extra gas and can add extra impulse buys to your basket.
• Make a plan - Planning your weekly meals and sticking to it keeps you from buying whatever sounds good when you’re shopping. Always shop from a list.
• Buy in bulk - Try to have the staple foods on hand at all times, buying a month’s worth or more and storing it in the pantry. Many co-ops and health food stores offer discounts for case quantities and bulk bags of grains. Most grains, beans, and flour is sold in 25 or 50 pound bags. 20 pounds of beans fits perfectly in a 5 gallon bucket, keeping it fresh and safe from bugs or rodents. Check at hospitals or school cafeterias for free food-grade buckets.
• Cook at home - Eating out will burn up your cash, and many restaurants serve food with dubious origins, so cooking from scratch makes the most sense to us.
  
• Eat simple - For families that eat meat, cutting back meat-based dishes to once or twice a week means being able to afford organic or grass-fed choices (which are much more healthy for you on account of the omega-3 fatty acids in it). Fill out a dish with grains or beans. Making a casserole or soup can keep the menu simple and affordable.
• Make extra - A large meal cooked once a week and served as leftovers or sent for lunches helps to save energy and water. It’s less stressful for the cook as well.
• Raid the fridge - I’m the king of the end of the week random ingredient meal. I make a pot of rice (or beans, millet, etc.), sauté onions and garlic with other random veggies, mix together, and serve wrapped in a whole wheat tortilla or over a bed of brown rice.

Stay green and clean, and stay under budget…

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.

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

What a day!!

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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