Thursday, August 7, 2014
Exercise guards against physical effects of stress
I teach many of my clients to use their emotions during exercise to get the most out of it. This is one of the best ways to reduce and ultimately eliminate stress.
-Nate
NEW YORK (Reuters Health) -- Long known to help stave off heart disease, stroke and some types of cancer, regular exercise can also help protect against the physical effects of daily stress, according to a report in the November issue of the Annals of Behavioral Medicine.
In the study of 135 college students, those who exercised on a regular basis were more likely to take life's daily stresses in stride, compared with their less physically active counterparts.
Previous studies have shown that mental stress takes a toll on physical health, causing such problems as increases in blood sugar levels among diabetics, worsening of joint pain in people with arthritis, and symptoms of psychological distress such as anxiety and depression.
Study participants filled out questionnaires assessing the daily hassles they encountered during the past week -- such as car trouble, running late for appointments, or arguments with co-workers -- as well as questionnaires on major life events, mood, physical activity, and overall health.
"Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems, However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity," explained lead researcher Dr. Cindy L. Carmack of the University of Texas M.D Anderson Cancer Center in Houston, in a written press release.
During periods of high stress, those who reported exercising less frequently had 37% more physical symptoms than their counterparts who exercised more often. In addition, highly stressed students who engage in less exercise report 21% more anxiety than students who exercise more frequently, the investigators add.
Exercise helps people get their mind off of stressors -- "providing a time-out period." This "allows for a temporary escape from the pressure of stressors and thus acts as a kind of 'rejuvenation' process," Carmack and colleagues conclude.
Source: Annals of Behavioral Medicine
Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster
If your looking to put in 110% then this is the place to go!! you push until you meet your limit and that bar is only set higher and higher for you! me personally had a great time workout out with nate great man and a amazing trainer!! he gave me all the tips i need to get better at football and covered eating right, stretching and obviously strength and conditioning. Nate is a great trainer if your looking to get stronger faster and simply put, fit he take his workouts serious and if you do too and wanna get better at any sport Nate can help so much he honestly did for me!!!
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Wednesday, August 6, 2014
Are you training enough? Or Too Much?
Over-training
Even though exercise is almost a magical remedy for ill health, if you overdo it, you'll produce risks rather than rewards that affect both your mind and body.
As a general rule, if your exercise regimen makes you feel worse instead of better, you are overtraining. An overtrained individual often exhibits signs and symptoms that may be mistaken for disease or illness. Instead of increased vigor and energy, they experience fatigue and lethargy. Physical and mental performance suffers, they become more susceptible to viruses, and they feel irritable and depressed. Other symptoms include sleep disturbances, weight loss, higher resting heart rate, and loss of appetite. Interestingly, for someone who is already physically fit, overtraining can result in decreased fitness. On the other hand, pain or injury is a typical sign of overtraining for the sedentary person or the "average" athlete.
The overtraining syndrome occurs most often in highly conditioned athletes who spend more hours training in an effort to "get better," and enthusiasts who have taken their desire to "get fit" to an extreme. The sad part is that both the competitive athlete or the exercise zealot usually experience warning signs that overtraining is impending--but they "work right through the pain" believing they are "cleaning their body of toxins" or that a little more work will make the discomfort disappear.
To avoid overtraining, incorporate "off-days" into your workout routine. Fitness is about much more than burning calories or stored fat. When you work out hard, your body needs rest to repair muscle and other tissues. Consume sufficient calories from foods that are rich in nutrients and drink plenty of water. Remember, the goal of exercise is to improve your physical and mental well-being, not impair it.
All US Sports Online Strength and Conditioning Programs are structured with strategic "Easy Weeks" that are lower in volume and in some cases even weight to help keep the fibers active, but to avoid over stressing your body. Train the right way! Click on the banner below to start training today:
Nate
As a general rule, if your exercise regimen makes you feel worse instead of better, you are overtraining. An overtrained individual often exhibits signs and symptoms that may be mistaken for disease or illness. Instead of increased vigor and energy, they experience fatigue and lethargy. Physical and mental performance suffers, they become more susceptible to viruses, and they feel irritable and depressed. Other symptoms include sleep disturbances, weight loss, higher resting heart rate, and loss of appetite. Interestingly, for someone who is already physically fit, overtraining can result in decreased fitness. On the other hand, pain or injury is a typical sign of overtraining for the sedentary person or the "average" athlete.
The overtraining syndrome occurs most often in highly conditioned athletes who spend more hours training in an effort to "get better," and enthusiasts who have taken their desire to "get fit" to an extreme. The sad part is that both the competitive athlete or the exercise zealot usually experience warning signs that overtraining is impending--but they "work right through the pain" believing they are "cleaning their body of toxins" or that a little more work will make the discomfort disappear.
To avoid overtraining, incorporate "off-days" into your workout routine. Fitness is about much more than burning calories or stored fat. When you work out hard, your body needs rest to repair muscle and other tissues. Consume sufficient calories from foods that are rich in nutrients and drink plenty of water. Remember, the goal of exercise is to improve your physical and mental well-being, not impair it.
All US Sports Online Strength and Conditioning Programs are structured with strategic "Easy Weeks" that are lower in volume and in some cases even weight to help keep the fibers active, but to avoid over stressing your body. Train the right way! Click on the banner below to start training today:
Nate
Great coach, really becomes your friend and knows how to motivate you. He loves his job, there is nothing better than working with someone that loves their job and wants to better his athletes and themselves every time. I would definetaly recommend Nate to every athlete that is serious about their sport and wants to succeed. Learned something from Nate: success will always come, you just have to keep working.
Diego O.
Click here to train with Nate Today!
Volleyball student-athlete Jackson named Miss Academic of Summer Academic Success Academy
BALTIMORE – Freshman Bailee Jackson (Ames, IA/Ames Central) shined during the Coppin State Summer Academic Success Academy. The incoming volleyball student-athlete achieved one of the highest honors during the rigorous summer program by being named Miss Academic of SASA. Jackson had the highest GPA of the program with straight A's.
“It’s nice to be recognized by somebody else for my hard work,” Jackson said. “I was surprised when I learned of the award because I didn’t know it was going to happen. I focused a lot on my academics and taking advantage of the opportunity I had. The program was really good. Earning seven credits is definitely helpful for the fall.”
Jackson along with incoming Coppin State student-athletes Blake Simpson (men’s basketball), Candice Beverly (women’s basketball), Oluwaseun Adeniji (women’s basketball) and D’ajahnae Smith (women’s basketball) was fortunate to participate in the SASA program this past summer.
A comprehensive, four-week summer residential program, SASA is designed to help incoming first-year students make the transition from high school to college while earning college credits. SASA students complete college courses, attend college success workshops and tutoring, and participate in social and leadership activities.
This highly structured experience allowed freshmen students to experience the expectations and rigors of college prior to the fall term. Students connected with faculty, staff and peer mentors who guided them through their transition. The program provided first-year students an introduction to the academic, social, and recreational resources of the campus community.
“I had never been on Coppin State’s campus for a long period of time,” Jackson said. “Knowing where to go was really advantageous for me. It was a really nice program and I liked being a part of it.”
Jackson took three courses: Technology 101, Math 110 and Freshman Seminar. Of course, when Jackson returns to campus, she’ll be trying to help the Eagle volleyball squad build off of the momentum generated by their history-making 2013 when they advanced to the Mid-Eastern Athletic Conference (MEAC) championship match, won a program-record 15 games and set a school standard with eight conference triumphs.
A 5 foot, 9 inch outside hitter, Jackson is joining a strong Coppin State team that returns 11 key performers from last year’s team including All-MEAC selections Gabrielle Otero, Kandace Thomas and Cindy Okpegbue. The Eagles won a school record 15 matches last season and advanced to the MEAC championship match. In addition Coppin State also enjoyed an eight-match home winning streak.
Under third-year coach Ashley Preston; the Eagles have become one of the best volleyball programs in the MEAC. Coppin State begins its season on Friday, Aug. 29 against New Jersey Institute of Technology in the La Salle University tournament beginning at 10 a.m. in Philadelphia.
Jackson is no stranger to success as she enjoyed a distinguished senior season at Iowa’s Ames High. She was named to the Iowa Class 5A honorable mention all-state team as well as Class 5A west district team by the Iowa Girls’ Volleyball Coaches Association. Jackson averaged 3.23 kills and 3.83 digs per set in 2013 and recorded 58 aces.
“Bailee was a great student in high school and her continuing to excel in college is great to see,” Preston said. “When kids are vacationing and relaxing during the summer, Bailee was here studying and taking classes, that just says a lot about the driven person she is and I am happy to have her on my team.”
Tuesday, August 5, 2014
The most Underrated Factor In Fitness..
Did you know that with regular comprehensive exercise programs like those found on the US Sports Online Strength and Conditioning System; it is during sleep that the body breaks down excess body fats to be used by the muscles for the next workout. In essence you can train your body to burn fat while you sleep! That is provided you get enough sleep. Below are some tips to help you sleep better:
Tips for Good Sleep
(AP) - Having trouble getting to sleep at night, or awakening too early in the morning? Experts have these tips, based, in part, on a new study:
- Maintain a regular sleep-wake cycle, even on weekends. Staying up late, with the lights burning, tends to reset the brain's sleep clock, making the body cry out for more sleep when the alarm sounds Monday morning.
- If awakened during the night, try to remain in bed, with the lights out and your eyes closed. This will help sleep return and will not affect your normal sleep-wake cycle.
- If you must get up, keep the lights as dim as possible. Bright lights tend to reset the brain's sleep clock. One hour of bright light exposure at night shifts the clock forward by about 10 minutes.
- Avoid alcohol, tobacco and caffeine before bedtime.
- If sleeplessness is caused by a disorder, treat that disorder specifically instead of trying to force sleep with pills.
- Afternoon or early evening naps may make it harder to fall asleep at the regular time.
- American travelers who fly overnight to Europe should try to nap immediately upon arrival. After a few hours of sleep, get up and walk in the sunlight. This will help reset the body clock to European time.
Copyright The Associated Press. All rights reserved.
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- Thanks Tawan! Click here to train with Nate and our team of top notch strength coaches and pro athletes today!
CSU Head Basketball coach Michael Grant selected as the MEAC representative for the NABC Division I Congress
BALTIMORE – First-year Coppin State head men’s basketball coach Michael Grant has been named as a member of the National Association of Basketball Coaches (NABC) Division I Congress representing the Mid-Eastern Athletic Conference (MEAC).
As a congressman, Grant will serve as a liaison between the coaches in the MEAC and the NABC. Among some of his roles, Grant will participate in monthly conference calls and attend the annual meeting during the convention. In addition, congress representative coaches serve to both relay information from the NABC Board of Directors to fellow conference coaches as well as help survey the membership and garner support for the organization.
“It’s an honor to serve on this committee,” Grant said. “It gives me a chance to express our concerns throughout the country. I look forward to representing our conference on this committee.”
The NABC Congress was formed in 1992 to allow the NABC to work more effectively with the NCAA and its committees. The NABC Congress consists of one NABC coach serving as a conference representative for each of the divisions of NCAA Basketball.
Grant became Coppin State’s sixth head men’s basketball coach since 1964 on May 7. He will coach his first game at the helm of the Eagles at the University of Oregon on Friday, November 14. The Eagles’ first home game will be on Monday, December 1 against Division II Goldey-Beacom College.
A 15-year veteran, who has won 56 percent of his games, Grant comes to Coppin State from Division II Stillman College, where he was the head coach for the last six years. Grant was also the head coach from 2003-05 at Southern University (La.) where he replaced the legendary Ben Jobe.
At the conclusion of the 2013-14 campaign, Grant amassed a six-year school record of 100-73. In 2012-13, the Tigers finished the season with an 18-10 overall mark and a 12-5 SIAC record. Center Torrean Walker ranked first in the SIAC and seventh in Division II in blocked shots per game while guard Jeffrey Wherry finished first in the conference in assist-to-turnover ratio. The Tigers led the SIAC in assists, blocked shots, scoring offense and three-pointers made per game.
During the 2010-11 season, he guided Stillman to a 24-8 overall mark, a 19-5 conference record, second place in the SIAC and to the regional final of the Division II South Regional. The Tigers finished the season eighth in the NCAA with three-pointers made (9.4 per game) and blocked shots (4.2 per outing).
Credited by former players as a “disciplinarian,” Grant’s coaching genius was first established at NAIA-turned-Division II member Central State (Ohio) University. In seven seasons, Grant led the Marauders to three 20-win campaigns and only one losing season—his first in 1996-97. During the 1999-00 season, Grant led Central State to the program’s first victory in the NAIA National Tournament since 1979. By the end of his seven-year tenure at the school, Grant had become only the fourth Central State coach to have won more than 100 games in his career with the school.
Grant began his coaching career at his alma mater, Malone College in Ohio, where he first studied under Hal Smith as a student assistant. Grant then served on Smith’s staff in 1985 as a full-time assistant before heading to the University of Michigan as a graduate assistant where he helped coach and develop his younger brother Gary Grant, who eventually became the Big Ten Player of the Year in 1988. Gary Grant was the 14th overall player chosen in the 1988 NBA draft.
Grant also coached at Kentucky State University, Alleghany College, Cleveland State University, and the University of Toledo.
Grant and his wife, Charmane, reside in Hanover, Md. They have three children: Chris (32), Raynesha (24) and Lauren (22).
During the 2010-11 season, he guided Stillman to a 24-8 overall mark, a 19-5 conference record, second place in the SIAC and to the regional final of the Division II South Regional. The Tigers finished the season eighth in the NCAA with three-pointers made (9.4 per game) and blocked shots (4.2 per outing).
Credited by former players as a “disciplinarian,” Grant’s coaching genius was first established at NAIA-turned-Division II member Central State (Ohio) University. In seven seasons, Grant led the Marauders to three 20-win campaigns and only one losing season—his first in 1996-97. During the 1999-00 season, Grant led Central State to the program’s first victory in the NAIA National Tournament since 1979. By the end of his seven-year tenure at the school, Grant had become only the fourth Central State coach to have won more than 100 games in his career with the school.
Grant began his coaching career at his alma mater, Malone College in Ohio, where he first studied under Hal Smith as a student assistant. Grant then served on Smith’s staff in 1985 as a full-time assistant before heading to the University of Michigan as a graduate assistant where he helped coach and develop his younger brother Gary Grant, who eventually became the Big Ten Player of the Year in 1988. Gary Grant was the 14th overall player chosen in the 1988 NBA draft.
Grant also coached at Kentucky State University, Alleghany College, Cleveland State University, and the University of Toledo.
Grant and his wife, Charmane, reside in Hanover, Md. They have three children: Chris (32), Raynesha (24) and Lauren (22).
ABOUT THE NABC: The National Association of Basketball Coaches (NABC), located in Kansas City, Missouri was founded in 1927 by Forrest "Phog" Allen, the legendary University of Kansas basketball coach. Formation of the NABC began as an emergency measure for the presentation of a united opinion the Joint Basketball Rules Committee, then the central governing authority of the game, announced without notice that it had adopted a change in the rules which virtually eliminated the dribble.
Allen, a student of basketball founder James Naismith, organized coaches to take a stand in a nationwide protest which successfully postponed the adoption of the rule change for one year. It is worthy to note that the dribble still is part of the game of basketball. This marked the beginning of this collective group of coaches to serve as Guardians of the Game.
Since its inception, the NABC has contributed numerous ideas and programs to help preserve and enhance the positive aspects of college basketball. These initiatives include establishing the original Basketball Hall of Fame (Naismith Memorial Basketball Hall of Fame), creating the format for today's NCAA Basketball Tournament, supporting Coaches vs. Cancer, and building the College Basketball Experience, which houses the National Collegiate Basketball Hall of Fame, as part of the Sprint Center Arena located in downtown Kansas City, Missouri.
Monday, August 4, 2014
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Sunday, August 3, 2014
Big Train Fall In Championship
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