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Thursday, July 1, 2010

Just a 'quickie' to dot the ''i's" and cross your 't's' athletes

It is that time of year where you and many like you are 'stacking, speeding, turboing,' with supplementation. Just be sure to check the NCAA Banned Substances list before using any supplement.

That goes for your preps and pros too. Chances are if it is on this list, then it is probably on your governing body's too.
Go with a reputable company or store when you are ready to buy your totally 'legal' stack. Where can I find them? you say? ooooh here a couple:




Bodybuilding.com Logo
GNC / General Nutrition Centers


Friday, June 18, 2010

Why Nutrition And Exercise Are The Secret To A Longer And Better Life!

Modern humanity has become more physically inactive than any of its predecessors... With the advent of convenience technologies and packaged food, humanity has begun to suffer. Find out how important nutrition and exercise really are!

Article Summary:
  • The appearance benefits of exercise are obvious but there are many other benefits too.
  • The benefits of exercise are so much better when coupled with a nutritious diet.
  • Adopting a healthy lifestyle is not that simple it will take a great deal of discipline.

  • Why Nutrition And Exercise Are The Secret To A Longer And Better Life!

    "Take exercise: for whilst inaction weakens the body, work strengthens it; the former brings on premature old age, the latter prolongs youth." -Cornelius Celsus (ca.10-60)

    Exercise as it exists today is presented predominantly in advertisements as a way to look younger and more attractive. It is presented on the covers of magazines promising a smaller waist, and by celebrity fitness instructors on television guaranteeing a more attractive body in a few weeks or your money back.

    Many view an exercise routine as a luxury that enables celebrities to look good, and long for shortcuts in the form of miracle diet pills and plastic surgery to obtain this youthful luster without all the hard work and occupation of what already seem to be busy schedules.

    At the same time, modern medicine constantly pushes the boundaries of science to stave off chronic diseases and increase the lifespan and well-being of the population. What every modern person seems to crave is an attractive body, youthfulness and vigor, and a longer, better life. On closer inspection, this makes sense.

    Modern humanity has become more physically inactive than any of its predecessors have ever been. With the advent of convenience technologies and packaged food, humanity has begun to suffer a degeneration that has produced this dissatisfaction with appearance, widespread chronic disease, and lack of youthfulness and vigor.

    The answer to these problems, however, is very simple. Though exercise is marketed today as a means of improving appearance, it has always been much more than this. More important than any shedding of inches it might bring about, exercise is the most effective way to increase life-span and improve quality of life. (More).....

    Get Your Customized Exercise and Nutrition Plan Click Here

    Wednesday, June 16, 2010

    Cool News! Getting Educators Fit!

    ...From the Washington Examiner...


    Helping teachers get healthy


    06/11/10 12:34 PM EDT

    Washington area teachers could soon be learning a thing or two in free fitness classes.

    Falls Church-based SponsorFit is partnering with corporate sponsors to provide free exercise programs to educators in the region. Participating schools will be paired with sponsorships from community businesses, and certified instructors will visit twice schools twice a week to offer fitness classes to teachers.

    “Our short-term goal is to start locally with a focused group of individuals, the teachers, who can learn and deliver a healthy message to students so we can begin constructing a healthier future,” said SponsorFit’s Ray Middlelthon.

    A recent study by the Journal of the American Medical Association said that roughly 1 in 3 Americans are overweight or obese. More about Sponsorfit here:





    Friday, June 11, 2010

    Climb The Agility Ladder For 'Cat Like' Change Of Direction


    Watching these amazing athletes that are soccer players during the first day of the World Cup, I can't help but think: "The way they are able to go full speed and stop on a dime, they must do agility ladder drills like it's second nature." Well having trained many a soccer player at many a level I already knew that to be true.

    The agility ladder drills can be applied to many sports and the routines can vary. Even though a good 30-60 second routine can be tough and taxing, there is an element of fun that can be incorporated. Really even though I have heard many a theory the agility ladder has its roots in the kids game hopscotch. Incorporate some jumps, hops, spins, and even sprints into your routine to mimic the action that you will using it for. The agility ladder, rings or even a square drawn out on the street with chalk, should be a staple of your speed, agility, and quickness workout.

    Which finally brings me to tonight's sample from the US Sports Online Strength and Conditioning System:
    #1831 Zigzag in ladder
    Speed and Agility (ladder)
    Exercise Description:
    Zigzag in Ladder
    Classification:
    Speed and Agility (ladder)
    Instructions:
    1. Start by standing with the Ladder to your right and cross over with your left foot into the first square.
    2. Step with your right foot behind your left foot so that it lands into the first square.
    3. Then step back out of the Ladder with your left foot to land outside the second square.
    4. Repeat according to the desired repetitions.
    Get Your Customized Strength and Conditioning program from the US Sports Online Strength and Conditioning System. Click Here To Get Started FREE

    Wednesday, June 9, 2010

    A Nutritional Supplement is Just That. To Supplement Your Good Eating Habits


    By BOB MYHAL

    When using a thermogenic product (such as Ripped Fuel, Hydroxycut, EPH 833, etc.) to stimulate fat loss, be sure to take in sufficient amounts of protein at least 20 grams every 3 hours to prevent your body from cannibalizing muscle tissue. The easiest, most effective way to do this is with a low-fat protein powder or MRP.

    If you frequently experience painful muscle cramps during or after your training, then you should try taking 1 or 2 grams of the amino acid taurine approximately 2 hours prior to training it has powerful and proven anti-cramping properties.

    As far as thermogenics or so-called fat-burners are concerned, ephedrine is still the king of the hill, but when you're deciding on your weightloss supplementation program don't overlook hydroxycitric acid (HCA).

    HCA is derived from the tamarind fruit and seems to work by inhibiting excess carbohydrates from being stored as bodyfat. MuscleTech's Hydroxycut is a popular product containing HCA.

    The chemistry of 19-norandrostenedione is telling. Basically, 19-norandrostenedione is structurally identical to a testosterone molecule right up the chain with two key exceptions: first, it is missing the hydrogen atom in the 17th position and second, it also lacks a carbon atom in the 19th position.

    What happens is that when the liver processes the norandrostenedione molecule it adds a hydrogen atom in the 17th position. The liver, however, has no mechanism for adding the carbon atom in the 19th position.

    What results is virtually a testosterone molecule missing the carbon atom. This molecule has the anabolic properties of testosterone (it may in fact have 2 or 3 times the anabolic effect of testosterone) without the level of androgenic side effects typically seen with extended testosterone use.

    If you're looking to drop fat and get lean, you'll benefit from 3-5 cardiovascular training sessions per week. Ideally, each session should be 30-45 minutes in duration.

    For fat burning, it's actually more beneficial to train at a consistent level of intensity throughout the session rather than using some sort of interval training (as with some of the machines which stimulate a series of inclines and declines).

    It"s also crucial for you to do your cardio training on an empty stomach otherwise you'll simply be burning up glycogen stores (sugar rather than fat). First thing in the morning is the best time for cardio training. If this isn't possible, at least try not to eat for 3 or 4 hours prior to your cardio session that way you'll be primarily burning fat stores.


    Get you customized Nutrition and Meal Plan Now at US Sports Online Strength And Conditioning System

    Monday, June 7, 2010

    Will Weightlifting Help or Harm My Future Superstar?


    One of may favorite subjects! Many a concerned parent wonder if heavy weight lifting for their preteen student-athlete is healthy and be a hindrance to their growth.

    Now that we are much better informed on the subject; the answer is that a safe, well planned, strength and conditioning program can implemented for any child at any age. Heck you can hand them a 4 gram Dumbbell as soon as your next 'Peyton Manning' exits the womb! Because Mom and Dad may be busy with such things as medical bills and cribs, might be a good idea to wait a while after the blessed event.

    Because unfortunately so many parents will opt to not have their youngster pump iron along with athletic skill training, the child that does incorporate weight lifting with speed, agility, and quickness will have a decided advantage when he/she hits the field in the fall.

    I have found the key with most children under the age of 15 is to make weight training fun while challenging. I can't emphasize enough though that the primary reason for weight training for sport is to reduce or eliminate the chance of injury. With that in mind the weight training has to be progressive. Conservative in the beginning, with a gradual increase in the overall weight lifted.


  • All strength-training activities should be supervised and monitored closely.
  • Remember that children are physiologically immature.
  • The primary focus, at least initially, should be directed at learning proper techniques for all exercise movements and developing an interest in resistance training.
  • Proper techniques should be demonstrated first, followed by gradual application of resistance or weight.
  • Proper breathing techniques (i.e., no breath holding) should be taught.
  • "

    Essentially weight training is no more dangerous than your child riding their bike. It is just as natural for them to swim, climb trees, and certainly more beneficial than video games.

    So get that future Heisman Trophy winner into the gym pronto!
    Here is today's feature exercise from the US Sports Online Strength and Conditioning System

    Saturday, June 5, 2010

    You're All Wet! (Hydrated that is)


    This is an issue thankfully that many organizations have taken seriously in the last 15 years.
    I still swap stories with some of my fellow 'Ole Heads' on how not only were not allowed to drink water during practice (football), but some genius thought it was a good idea to take salt pills during intense sport activity!

    Thank the creator those days are long gone. It is a forgone fact that the more active you are, the more fluids you need to take in. Let's get this straight: By fluids I mean water! Not some caffeine laced so call energy drink that gets you 'high' one minute and has you on an IV the next!

    From sportsmedicine.about.com:
    Adequate Fluid Intake for for Athletes
    Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

    Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

    Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
    Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

    Hydration should be a significant part of your meal planning. Start pounding the water days before any exercise takes place. Your active muscle is always absorbing water, so 'whaddya' think? Maybe you should have a constant intake of water? Hmmmm.

    Get your customized strength and conditioning, nutrition, and hydration plan here

    Here is today's feature exercise from the US Sports Online Strength and Conditioning System:
    This one has many uses in sport. Great for basic balance, leg drive, and core strength for football and other sports.