Bring Out Your Inner Athlete!

When it comes to sports I have learned so much.

I have learned

1.  Team Work

2.  Goal Setting and Hard Work

3.  Planning

4.  Fitness and Health

5.  Dedication

6.  Attitude

7.  Passion

8.  Purpose

9.  Persistence

10.  How to handle failure

These are just some of these things that I have learned from my beginnings of shooting hoops in rural Minnesota even when it was below zero degrees.

What does this have to do with you?

Well if you are reading this you are an athlete!

Yes anyone that has a body is an athlete.

Weather a beginner or advanced you can learn from the athlete.

 

Here are three ways to bring out your inner athlete.

1.  Training is about results and reaching a goal.

The rarely focus on getting to a certain weight the focus on performance.

They set a goal for sprint speed, vertical jump or any other goal based around their sport.

They do the needed thing to reach the goal including training, nutrition, sleep, and recovery.

The same should be true for anyone that is training.

Constantly set goals and work towards them.

2.  Mentally they have to be strong.

When it comes to results with fitness many times the person holding us back is ourselves.

Playing sports taught me to keep getting better.

It meant being the best I could be no matter what.

This is true for anyone that is training at all.

Continual regular progression in intensity is a key to results.

It is not going to be easy however it is going to be worth it.

3.  They realize that for them to do well the team has to do well.

Unfortunately not everyone has this same philosophy.

Some people believe to do better someone has to do worse or they have to beat somebody else.

The truth is that teams function best when each individual does the best for the team (for a mission).

They work for a greater good.

Yes those are the teams that do well.

In conclusion, when it comes to fitness training and life in general take the good from athletes.

Be the best you can be, train hard, train smart, and help others!

Comment below what have you have learned from athletes or from your on sports experience?

 

 

A Secret Fitness Weapon

So what is this secret fitness weapon?

Power!

Power can have several different meanings and uses.

But for this article lets discuss power in terms of sports and fitness.

“Power is defined as the amount of work performed per unit of time. Power is an element of skill-related fitness that is needed to excel in athletic performance. Increased strength does not always translate into increased power.” Read more: http://www.livestrong.com/article/115549-define-strength-power-muscular-endurance/#ixzz2HRc7hBZL

Why do I say power is the secret weapon?

Because power is super important for the athlete and for fitness alike.

Power is the combination of strength and speed!

So if we increase strength, power will increase as long as speed does not decrease.

We can increase speed, and this will also increase power as long as strength does not decrease.

This is why by simply increasing strength and/or speed in the same amount of time is a great way to increase overall fitness level.

“Developing power does not necessarily have to involve Olympic lifts or bounding up and down an athletics track, but can have dramatic results in beginners and advanced trainees alike looking for fat loss, when programmed correctly.”  http://training.fitness.com/articles-research/importance-power-training-any-goal-42800.html

No matter your goal power should be accounted for.  

Power is needed to jump higher, sprint faster, move a weight faster,  or move a band faster.

In the end any program should increase a persons power!

Comment below your thoughts about this secret weapon.

 

Three Mistakes Many People Make When Training

Throughout the years I have seen some crazy things in the gym.

Some workout related and others not!

When it comes to observing workouts and people here are some of the biggest mistakes I have seen.

1.  Pushing Too Hard or Not Pushing Hard Enough

Intensity is something that is widely misunderstood.

I have seen people loading up bars up to 250lbs for squat but could not do a proper body weight squat.

I have seen loads of crunches, improper push ups, and countless time on the treadmill.

I was told you can never do enough cardio.

Same exercises with the same intensity every workouts.

When it comes to intensity slow and steady wins the raise, however a person still needs to be challenged appropriately to see results.

Here is an example of what not to do in my opintion

Here is an example of something that might not get results either!:)

2.  Focusing on losing weight versus metabolism

Losing weight is easy it can be achieved through starvation, eating restriction, excessive aerobic exercise, fad dieting, HCG shots, surgeries and so on.

Many people want to lose weight and that is great however what they really are saying (most of the time) is they want to be more lean.

I know several people that are thin but not fit and absolutely not healthy.  So What?

Well any fitness program should be focused on improvement and progression.

Basically workouts should be centered around individual goals and then measured for constant improvements in a safe manner.

3.   Thinking that it is the workouts alone that changes appearance

Most people realize that an increase in lean muscle tissue will improve metabolism.

But then do not do the needed things to increase lean muscle tissue especially in regards to lifestyle things.

Here are a few ways to help the workouts be better and increase metabolism.

  • Stress reduction and management
  • Sleep
  • Supportive nutrition and supplementation
  • Other recovery techniques that make training sessions more effective

So what can be done immediately

1.  Figure out your goals and a plan

2.  Find some accountability for your goals including a program that is focused on metabolism

3.  Stay away from quick fixes

4.  Focus on lean muscle tissue

5.  Improve performance slow and steadily

Questions or comments are encouraged below!!

 

Music With Workouts This New Years

When it comes to fitness and working out there are several ways to help increase intensity.

I see several reasons why to use music for workouts

1.  Decreases boredom

For the average person workouts can get boring and mundane.  When listening to your favorite music this can be helpful from workouts being mundane.

2.  Increase intensity

When it comes to workouts results happen with increased intensity.  I know several people that want (need) their hardcore or upbeat music to increase the intensity of their workouts.

3.  Variety through tempo

Depending on the interval or type of workout music can be used to match the tempo.  For example, doing a sprint or conditioning workouts can be different music than say lifting weights.

4.  The fun factor

Music is associated with fun and many do not think exercise is fun.  However we tend to associate certain music to fun and excitement and mixing that with exercise increases the fun factor.  If something is fun this increases the likelihood of continuing.  Continual progress is one of the most important keys to fitness success.

5.  Infinite Choices

People like different types of music so there are so many ways to get in great music.  I know of people that listen to 80’s ballads:)  Others listen to hardcore music, others country but the truth is whatever makes you want to workout, workout harder and do better is key!

So now that you know that workout music helps…. here is a workout radio station for you to listen to some upbeat music and the best part…. NO COMMERCIALS!

 

 

What We Can Learn From The Olympics For Our Life

I am not sure about you but I absolutely love the Olympics.

I had the opportunity to train a few former Olympic Athletes and here are some things I learned from them and from watching the Olympics.

1) The Law of Action

When it comes to results in life a person can learn all they want and never achieve anything.

You can want, wish, and hope but without action nothing will happen.

For example, Michael Phelps said he did not train to his potential.  He might not be able to achieve his goals because he did not work as hard as he could.  The truth of the matter is genetics is really over rated.  I have never seen a baby do a black flip, jump, lift or do any of that stuff when they are born.  I have asked my daughter (on the left) to do flips it does not work:)

So what we learn is that it takes action, to achieve anything worthwhile!

2.  The Law of Faith/Belief

Nobody goes into wanting to lose or thinking they have no chance of winning.

The first step that helps people take action is belief.

They shoot for the gold, work for the gold but first they believe they can get to the olympics and even win the gold.

This happens with fitness goals all the time.

A person does not truly believe they can reach a goal so they never really work at it.

We can learn that we must first believe before we can ever achieve anything!

3.  The Law of Specific Training

When it comes to any training for a goal a person must be very detailed and specific.

A triathelete and a gymnast will and should train very different.

The details are super important and the abilities are very different.

A gymnast is not going to win in a triathlon and the reverse is also true.

So the first step is figuring out a goal then training specifically for it.

4.  The Law of  Discipline  

There are times that Olympians do not want to train but they train anyways.

They have to sacrifice so many things to become great.

They have to be disciplined in work ethic, nutrition,  training times, and routine.

We learn that discipline is the crucial ingredient to reaching any goal.

5.  The Law of Constant Improvement

My wife and I were discussing what do olympic gold medalists do after they win or after they break a new record.

She says they try to beat their last record.

I totally agree that they are never truly satisfied with their results they are always trying to get better and that is what makes them unique.

They always want to improve from where they are to where they want to go.

What we learn is that somebody who improves gradually and constantly will always beat the person who becomes complacent and content with their results.

 6.  The Law of Individual Team Work

The saying “a team is only as weak as its weakest link” is always true.

For a team to be better an individual has to get better.

Individuals should get better for themselves and for the team.

I will never forget my college basketball days when I sat on the bench.

Sitting on the bench is something I was not very good at so I worked as hard as I could.

Years later talking to a former teammate he said that it was us that made them better… that pushed them to become better.  It is nice to have an individual goal yet have the team support to become better than you could on your own.

What we learn is that we can help more people including ourselves when we become our absolute best!

7.  The Law of Failure

I am a perfectionist in many areas and that can be very bad because it can stop me from trying.

The rule is if you are not failing at something you are not trying…. I totally agree.

When it comes to the Olympics so many of these athletes started very young.

Tears of failure from falling, missing that jump, making mistakes are the only way to get to the success of getting to the Olympics.

Jerry Barca: “There is a gap between people that are really good and people who are extraordinary. One of the things that seem to always stand out is that people at the extraordinary level have a different relationship with failure, mainly they’re not phased or stopped by it.”

Dan Jansen: “That’s one of the reasons I ended up winning in the end. It is because I was never afraid to fail. The worst thing, and I always hear — quote —successful people say it is “Oh, my fear of failure is what drives me.” I don’t believe that. You may not like to get beat. But if you’re successful, you’re not afraid to fail because you can’t be. You’ve got to be innovative sometimes. You’ve got to take risks sometimes. People who are truly successful — they may say they’re afraid to fail, but more so it’s a dislike of failure.” http://plimptonmovie.com/updates/dan-jansen-success-failure-and-olympic-gold

 What we learn is to learn from failure, get better, and keep going no matter what.  

 

All this can be used to develop a any training goal.

 

You probably are not training for the Olympics but no matter your goal these points might help

What are your thoughts? Comment Below!