Agility Ladder: Hop & Stick Lateral

Trainer Workout 6/21/10

This week, Kate wrote up a hefty circuit for the trainers at Prevail. Since she was feeling under-the-weather, we tackled her circuits without her, sadly. They were a challenge but super fun! Take a crack at the day’s workout:

Warm-Up

Circuit 1 (3 sets, 35s per station):
Ipsilateral quadrupeds
Rolling side bridge
Single leg balance with one arm body blade front raises
Straight leg toe-touch crunches (with medicine ball)
Stability ball crunches

Circuit 2 (3 sets, 35s per station):
TRX single arm, single leg squats
RDL with dumbbell row
Tricep dips with feet elevated
Cable Cross Lat Pulldowns
Medicine ball push-ups (alternating arms between reps)

Circuit 3 (3 sets, 35s per station):

TRX slideboard pikes

Cable hammer curl with rope (face away from machine with cable between legs)
Slideboard
Double arm rope waves
Multi-directional lunges

Please do not hesitate to email or call any of the trainers at Prevail Conditioning if you have any questions.
As always, complete at your own risk. Prevail Conditioning is not responsible for any injuries or accidents. Be smart, be safe, and have fun!

Products of the Month

Arginine Extreme

Buy 2 canisters
for $100†
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  • Supports muscle tolerance and endurance*
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TRX Pro Package
Description
The TRX® Suspension Trainer™ is the original bodyweight-based, performance training tool that delivers an effective and efficient, total-body workout that builds strength, balance, flexibility, and core stability for people of all fitness levels- indoors and out. The TRX leverages gravity and your bodyweight to enable hundreds of exercises for every fitness goal—you’re in control. Built with industrial construction, the TRX weighs less than 2lbs., requires minimal storage space and can easily set up anywhere. The TRX® is currently being used by teams in the NFL, NBA, MLB, NHL and the NCAA, by every branch of the US military and by top training centers across the US.
The TRX® Suspension Training Pro Pack comes loaded with the TRX P2 Suspension Trainer and 3-times more exercise content than before. Highlights of the TRX Pro Pack include:
  • The upgraded TRX P2 model features all new modular anchoring interface for faster set-up and take-down
  •  The 65-minute Basic Training DVD & full-color 35 page Workout Guide featuring our latest exercise programming and instruction to help user’s of all levels maximize their workouts.
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Blueberry Banana Shake

Ingredients
10 oz vanilla soy milk
1 cup low-fat blueberry yogurt
1/2 cup frozen blueberries
1 tsp Metamucil (unflavored) 
1/2 banana

Preparation
1. In a blender, combine 10 ounces of vanilla soy milk with 1 cup of low-fat blueberry yogurt, and 1 teaspoon of Metamucil


2. Add in 1/2 of a banana and 1/2 cup of frozen blueberries.
 3. Blend until shake reaches desired consistency




Cook Time
5 minutes
Serves
1
Calories
405
Protein
17g
Total Fat
7g
Saturated Fat
2g
Carbohydrates
72g
Dietary Fiber
7.5g

Find this and more recipes like it on the Core Performance Website:
www.coreperformance.com


Handling Pressure is not Allowed!

by Dayne Gingrich, Mental Skill Coach

This topic seems to continuously show it’s face, whether it’s with one of my students or my own day-to-day walk. It’s such an important issue, as it always finds it’s way into every aspect of our lives. Very often, we tend to overlook the importance pressure plays in our motivations and our attempts to reach our specific goals. I want to address a certain part of this word, and how it’s presented to most of us… actually, all of us!

When we meet pressure head-on, we’ve been taught to “handle” or “deal” with it as well as we can. As I was trying to reach new levels in my athletic career, I was constantly taught that the athlete who “deals with pressure best will always come out ahead.” “Whoever handles the pressure, and can play through it, will separate himself from the competition.” Watching the Olympics this year, I’ve heard this advice from the announcers every other sentence… it’s driving me crazy. 

I now understand they were all wrong, and have mislead our thinking and approach to this powerful word! Let me explain:

We don’t “handle” a healthier body, do we? We don’t “deal” with eating correctly, and exercising regularly. We love our new body… we embrace and invite the proper foods into our diet, and the endorphin rush that results from exercise.

We don’t “handle” a birdie in golf… we hope for, love, and need it.”

We don’t “deal” with an A on our exams… we yearn for it, study our butts off, expect that grade.

We should be embracing pressure… making it a part of our core belief system, realizing this is the only way we’ll truly excel. It shouldn’t be a separate entity, but rather a major piece of who we are internally.

So, why are we supposed to handle and deal with pressure? We associate pressure with negativity, and have made adversity and pressure synonymous. We’ve linked this negativity into our unconscious, creating a monster that very often feels unbeatable. Simply put, pressure is a bad word in our language.

It doesn’t have to be… this is my goal.

Instead of thinking of pressure as something to deal with, we should be putting our arms around it, inviting it into our every move. It’s because of pressure that we’ve succeeded. Let me repeat: Pressure is the reason we reach new levels. It isn’t something to fear or run away from… and definitely not something we need to handle!

How do we reshape our mindsets, making pressure work for us?

Redefine the word…

Rather than equating fear with pressure, make it an OPPORTUNITY. It’s an opportunity to… (you fill in the blank, depending on your motivations and goals). Finishing that sentence with anything you want is the best, and most powerful part of your new definition. Opportunity doesn’t allow fear or hesitation to enter it’s world. It’s impossible to say, “pressure is an opportunity to…” and still be afraid to fail, or over think the ‘what-ifs.’ Opportunity is power, which will ultimately lead to the result we desire.

In order for our mindset to shift, and be able to redefine pressure as our best friend, we must practice this every day. Every time we feel pressure, repeat our new definition. Our minds are a muscle… the harder we work them, the faster we’ll achieve!

Pressure is an opportunity to…

Dayne is the owner of Coach Your Mind, where he trains all levels of athletes to maximize their mental and emotional skills during competition. He’s a former professional tennis player, who has been competing at elite levels his entire life. He was recruited to play Division I basketball out of high school, and became a scratch golfer in his 20’s.  While actively competing, he immediately recognized the mental game wasn’t being pursued as widely as the physical. His goal is to change this specific focus for athletes… helping them realize the mental game is a powerful weapon that, when balanced with the physical, will separate the great from the average.
Email Dayne: dgingo@cox.net

Summertime’s Here…Are You Ready?

by Kim Clark, NSCA-CPT

It’s finally summer again which means it’s time for you to get onto the beach and strut your stuff. Have you been keeping in beach-worthy-shape? If not, no need to worry.  I’ve got some research-backed metabolic stoking methods that will increase your ability to burn fat quickly and get you on the beach in no time.

We’ve all heard “The Equation” time and time again:

Burn more calories than you consume = body fat loss

Output has to be more than your input. Still true. You cannot expect to eat whatever you want, workout for an hour or two and expect lose weight. Catch that?!  Exercise will NOT make up for poor calorie consumption habits.  We are seeing more and more support of this fact in research.  Recall that you need to burn 3,500 calories to lose one pound. That is a lot of calories.

In view of the research, here is Method #1 for quick body fat loss:

Do the “table pushaway”:  What?  Simple, push the dinner table away and don’t eat that extra 500 calories at dinner.  Make the choice not too.  What’s the trade off? You’ll have to run or walk about 5 miles (for the average 150 lb male) to burn that 500 calories off.  A one second decision compared to 60 minutes of exercise.

Method #2:  Your nutrition needs to consist of fruits, vegetables, lean protein, and complex carbohydrates.  What’s more, focus on lean protein and vegetables for carbohydrate intake after your lunch time meal.  Adding these foods and making that evening Carbohydrate adjustment will increase your metabolism significantly. You need to stay away from (or at least consume sparingly) alcohol, refined sugars, and “bad fats” (saturated…usually solid at room temperature).  These things will sabotage all your efforts for looking bikini body ready!
Method #3:  You should be eating 5-6 small meals a day and drinking plenty of water (Bodyweight/2 = Ounces/Day is a great rule of thumb). Research is clear on these points.  Eating less frequently (i.e. 1-3x/day) slows down your metabolism.  If you keep fuel in the tank, your metabolic engine will race all day long.
Method #4:  Cardio is your friend. Now I am not talking about slow long jogging on the treadmill until you feel like you want to hit your head on a brick wall from boredom. Want more bang for your buck? Interval training. At Prevail Conditioning we have re-termed Cardiovascular Activity to “Energy System Development” or “Metabolic Conditioning” (the latter being most appropriate here).  Interval training is all about getting short bouts of high intensity exercising (i.e. sprinting) with a short recovery period in between (i.e. jogging). This will help you burn more calories in a shorter amount of time.  “But doesn’t long, slow, steady state cardio help burn fat?”  Yes, but research is changing a bit here.  Most research is showing to get the most efficient body fat loss through this mode, it is preferable to perform the activity at least 2 hours.  Problem???  First, if you’re not in good enough shape to exercise that long it does you no good.  Second…can you say knee pain?  This duration of activity with modes like running is a recipe for overuse injuries (especially if you are not well versed in proper running biomechanics).
Method #5:  Finally, build lean muscle mass!  Ladies, don’t tune out here…it’s true for both men and women.  The more lean muscle mass you have, the more calories your body will burn 24/7 as it increases your metabolism.  The significant factor here is that women simply won’t gain as much muscle as men.  We just don’t have the same hormonal building blocks as men do to make that happen.  What we’re looking for is strong, dense, firm muscle.  Now that sounds nice right?  Good, because that means you’ve got to lift weights. One of the best ways to go about doing this is doing complex exercises (i.e. squat-curl-press combo), with little rest in between your sets. If you must rest, take that time to do some core work, balance training, or some active isolated stretching. You’ll feel like you’re resting, but you’ll also be bettering you body so the next time you come to your workout your body will be even more better prepared for what’s in store.
Lastly, change doesn’t come easy.  If you want change you’ve got to work for it!  
If you’re ready to make that change then here’s a quick recommendation to get you started:
Begin your exercise program with at least four to six days of activity per week- two to three days of interval based cardio and two to three days of resistance training. 

Kim Clark, NSCA-CPT is a Personal Trainer for Prevail Conditioning Performance Center and works with athletes and fitness enthusiasts alike.  For further information regarding this topic please contact Kim Clark, NSCA-CPT at Kim@prevailconditioning.com.

References:

1.     Ecklund, Chris. “It’s Simple: Stop Resting/Work Harder/Do More Table Pushaways.” http://prevailconditioning.com/search/label/Cardio. Feb. 4th, 2008.
2.     Cosgrove, Alwyn.  “5 Keys to Fat Loss.” http://www.coreperformance.com/daily/live-better/5-keys-to-fat-loss.html.  Aug. 12th, 2008.
3.     Cosgrove, Alwyn. “Memorial Day Weekend and Goal Setting.” http://alwyncosgrove.com/2010/05/memorial-day-weekend-and-goal-setting/. May 28th, 2010.

Mighty Monday’s Moves

Here is the workout your trainers tackled Monday night. The sled pushes at the end were brutal. Just know, that WE do all the same exercises that we have YOU do; so we know the pain…AND the gain!

Warm-Up (10 minutes):
Jump rope–50 forwards and 50 backwards
Dynamic stretching up and down the turf

Circuit 1 (3 sets):
Keiser Push-Pull x7 each way
Retro Cross Slide x12 each leg
Cleans x7
Split Squat Jumps x10 total

Circuit 2 (3 sets):
Torso Trainer x7 each way
Barbell Split Squat x7 each leg
Keiser Shoulder Punch (Horizontal Push) x7 each arm
Slideboard Pikes x15

Circuit 3 (3 sets):
Bent Over Row with Torso Trainer x7
Pull-Ups x7
Sit-Ups x15

Metabolic CONDITIONING!!!
Weighted Sled Pushes (25lb., 45lb, or 90lb.)
8x15yds
2 min recovery
6×15 yds
2 min recovery

4×15 yds
2 min recovery
2x15yds
Dead!

Enjoy! Ask any of us if you have any questions~

Happy Fitness!!
-Juliann Boubel, BS, CSCS

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