The StrengthCast Power Show Ep 7 Featuring Trainer Mike, More Glutes, and More Beasts. And Do you sabotage your fitness resolutions every year? Here’s what to do instead

 Join your host Coach Nate as we take a look at a high volume back workout from trainer Mike, take look a cool glute exercise from the beautiful folk at BodyRockTV and drop some Beast-Mode Knowledge from our friends at Beast Sports. Enjoy!

Do you sabotage your fitness resolutions every year? Here’s what to do instead

• Author Elin Kanchev

How to keep your focus and stay on track

Are you one of the millions of people who resolve to start working out on January 1? While you’re probably excited to get back into the gym after indulging in more than a few delicious holiday treats, it can also be difficult to get back into a workout routine after weeks or months away from the gym. Turn your New Year’s resolution into a goal you work towards all year long by following these tips to avoid injury and ease back into a gym routine:

Make new year fitness goals long-term.

One of the biggest ways to actually keep your New Year’s resolution in 2018 is to set specific long-term goals. For example, you might say “Right now, I can do 15 push-ups. In six months, I’m going to be able to do 30,” instead of simply saying “I’m going to work out more in 2018.” Once you reach your initial goal, set another. And then another. Setting specific future goals helps you ease back into working out and keeps your New Year’s resolution because you’ll continue moving forward.

See the big picture.

A lot of people make a New Year’s resolution to work out thinking they’ll see results overnight. But working out is a process, and it’s important to stay positive when you don’t see immediate results after just a few days back in the gym. When you get discouraged, take a deep breath and think about all you’ve achieved since you started working out again. Have you shaved a few seconds off your run time? Benched five extra pounds? It may not sound like much to you now, but those small victories add up to big gains in the long-term.

Take it slow (but not too slow).

One of the biggest mistakes most people make when easing back into working out is going too hard, too fast. If you’ve been out of the gym for a while, start with shorter workouts several times a week, and incorporate stretch sessions before and after each workout. On the other hand, don’t cheat yourself out of a challenge. It can be tempting to stay in your workout comfort zone. Instead, increase the duration and intensity of your workouts over time to ensure you stay healthy and strong.

Let go of stress and enjoy workouts.

It can be overwhelming to take in all the fitness advice you’re bombarded with everyday. Just let go of all the magazine workout tips, gym advice from friends, and exercise infomercials you’ve accumulated. As you ease back into working out, try to empty your mind, and instead take time to strengthen the bond between mind and body. One great way to do this is to meditate briefly before a workout session. When your mind and body are aligned, you’ll be more focused on your workout, and more likely to keep that New Year’s resolution all year long.

Work out with a personal trainer.

Consider investing in a personal trainer to stay motivated on your new year fitness journey. Working out with a personal trainer can help you get the most out of your fitness routine and give you guidance on the best exercises to help you meet your goals. Interested in learning about personal training? Contact us today to see how our trainers can help you meet your goals.

ELIN Personal Training Redefined®

300 Yoakum Pkwy

Alexandria, VA 22304

(571) 336-7073

Beast Sports Nutrition Featuring: 3 Tips to Increase Bench Press from Steve Gentili, Elite Power Lifter and Beast Sports Athlete and Nutrition Issues Preventing Your Weight Loss Success

Watch Elite Powerlifter Steve Gentili's top 3 tips to increase your bench press.

 1) Shoulder Health- Take care of your shoulders first to improve your bench.

 2) Add floor press into your routine. 

 3) Go into accessory movements - dumbbell press, dips, etc.

Nutrition Issues Preventing Your Weight Loss Success

By Team Beast's Brandon Hendrickson, the 2018 Men's Physique  Olympia Champion
When it comes to your ability to change your body, your nutrition is the biggest factor for attaining weight loss success. Your diet is probably the hardest part about building your desired physique. Unfortunately, we have slip-ups and things happen where it affects our desired physique. Here are some things with your nutrition that can prevent your weight loss success along with ways to fix them.
Stress and Willpower:
A lot of people eat more food when they are happy or sad. It’s almost inevitable for most of us to eat more when stressed or feeling down. The best way to fix that get on track with your weight loss success is to use alternative foods in your daily nutrition. For example, if you want something sweet or with sugar, instead of chocolate and candy, try fruits and nuts.
Tiredness:
Reduced sleep could affect how hungry you feel and could totally knock you off track with your nutrition. Your mood and decision-making can be affected by how much sleep you’re actually getting. Being tired can affect your decision-making about what foods to eat. Make sure to get 6-8 hours of sleep per day so that you can make more informed decisions when it comes to your diet and goals and achieve the weight loss success you are looking for.

Boredom:
It’s almost too easy to chase that dopamine high from junk food when we’re bored. We have a tendency to make irrational decisions about our nutrition when we’re bored. This could negatively impact our weight loss success. To avoid boredom, go for a walk, find a hobby, or when you do get bored, use an alternative food (as mentioned above) instead of junk food.

CoachTube Field Hockey Coaching Featuring: John Graham Heel Ups for Field Hockey Training

[Video below]-Watch former National Strength and Conditioning Association VP, John Graham'S full field hockey coaching course here: Featuring legendary Emmaus (PA) High School field hockey coach Sue Butz-Stavin and athletes from her 2005 National High School Championship field hockey team, this course explains and demonstrates several of the key factors in power, agility, and speed training for field hockey, including movement preparation, dynamic warm-up, assisted/resisted acceleration training, and plyometric and speed training.

About this Course

Becoming more skilled at greater speeds and developing increased precision on the field can be achieved simultaneously. Power, Agility, and Speed Training for Field Hockey presents a detailed overview of evidence-based fundamentals and techniques involved in developing essential motor skills for field hockey. 

Featuring legendary Emmaus (PA) High School field hockey coach Sue Butz-Stavin and athletes from her 2005 National High School Championship field hockey team, this course explains and demonstrates several of the key factors in power, agility, and speed training for field hockey, including movement preparation, dynamic warm-up, assisted/resisted acceleration training, and plyometric and speed training. This course also features a series of proven developmental drills designed to enhance the motor skills involved in playing field hockey.

Among the topics covered:

Movement preparation
Dynamic warm-up
Assisted/resisted acceleration training
Plyometric and speed training
Agility ladder drills
Line drills
Cone drills
Static stretching

Coach Credentials

John GrahamFormer National Strength and Conditioning Association Board Member

John Graham, MS, CSCS*D, FNSCA, is a former National Strength and Conditioning Association board member (2001-2004), vice president (2002-2003), and secretary/treasurer (2003-2004). One of the most respected strength and conditioning professionals in the field, he is certified by both the National Strength and Conditioning Association and the American College of Sports Medicine. Graham is also a National Strength and Conditioning Association fellow. Over the course of his exceptional career, Graham has been honored numerous times for his achievements. He is a prolific author and a much sought-after presenter at clinics and professional meetings across the United States.

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CoachTube.com Presents: Fly Ball Communication with Xander Bogaerts

CLICK HERE TO SEE THE WHOLE THING One of the best in the business explains the strategy and fundamentals used when trying to field a fly ball. Learn from a pro baseball player how to improve your game today! Click the link above to see the whole thing!

CoachTube is about giving every athlete in the world access to the instruction, knowledge, and the motivation they need to grow and progress as athletes and students. We do this by providing access to online training from the world’s best coaches. These lessons are available on-demand, so that students can learn when and where it’s convenient for them.
CoachTube empowers coaches to create courses online. We provide tools, technical support and guidance, so you can quickly and easily get your content online. Spend less time marketing & more time coaching. No more expensive DVD's and their distribution costs, no more expensive & time-consuming websites, and no more YouTube clips. CoachTube makes it easy to create and share your premium content with a specific target audience. Whether you are looking to improve your online presence or reinforce private lessons, CoachTube gives you the control and flexibility to monetize your work, build your brand, and support your community.