The One on One Fitness Blog
Kids and Plyometrics!
Kids and Plyometrics! One of our topics last week in my Master’s Degree program was Plyometric training. Plyometrics is a form of training that has been used by many advanced athletes and athletic programs around the world. The training involves quick, explosive movements and is designed to maximize sport specific power output. With the rise in popularity of Youth Athletic Readiness Training (such as One on One’s Y.A.R.T.) throughout the industry, concerns have risen regarding the safety and effectiveness of plyometric training and children. The primary concerns revolve around the potential risks of injury, specifically damage to children’s growth plates. No doubt this type of training does have potential risks; however the risks are no different than any other type of training. Plyometric training involves [...]
Are you Ready for One on One’s Countdown Challenge?
One on One’s Countdown Challenge is open to all trainers and clients of One on One. The objective of the challenge is to perform the specified number of Pushups and Squats as quickly as possible. This will be performed in a style as follows: 10 pushups followed by 10 squats, then 9 pushups followed by 9 squats, 8 pushups followed by 8 squats….and so on counting down until you hit 1 of each. Here is the official breakdown based on age: Countdown Challenge 3 4 10 Look for the book to log your stats! Copyright 2011 Fitness Consultants Inc. All rights reserved.
Focus on YOUR side of the street
I had a great interaction with one of our team members this morning. I shared with him a lesson I learned a while ago that has served me well. I would like to share it with you also. Any time we have a problem with someone, it is critical that we FIRST review our own behavior and responsibility in the matter, regardless of how grievously we feel we have been wronged. It makes no difference if the other individual has 90% responsibility in the conflict and you have 10%. We too often use another's bad behavior to justify our own. It is a losing strategy. Focus on your 10%, make amends (if necessary), and grow. If you are constantly justifying your own bad behavior because [...]
Integrity in the Moment of Choice: Define the Moment
"Quality of life depends on what happens in the space between stimulus and response." - Stephen CoveyHow are you doing with your goals for the New Year? I hope well. However, many of us start to get off track right about now. Things are going well, then life throws us the inevitable curve ball. Now what?It is at challenging moments like this that we must slow down and remember that we are not slaves to this "curve ball." We have choices and must not let ourselves get pushed around by external realities. Between stimulus and response lies the unique human gift of choice. It is also the key to living a quality life. Life is full of choices and defining moments. Learning to display integrity [...]
Healthy Corporate Culture Starts with Integrity
Integrity is everything. Lie one time and you’re a liar. The lumps you take for making a mistake are nothing compared to losing respect and trust by trying to cover up that mistake. In another life, honesty was not tops on my priority list. My philosophy was, if you could get away with it, it was OK. It didn’t take long for me to crash and burn. Not only was I not succeeding in the material world, I was totally empty inside. I am fortunate to have crashed, burned, and come out the other side considerably stronger. Today, being honest is as easy as I want it to be. As long as I don’t behave in a way that is shameful or that I simply [...]
Paying attention to endpoints!
We talk a lot about endpoints in our training at One on One and the reason for this is simple: Paying attention to endpoints will help you to train smarter and harder! But what do we really mean when we say “endpoints”? For starters, endpoints define a safe and effective range of motion for a specific movement. They allow the individual to transition from decelerating a force in one direction to accelerating that force in the opposite direction. To maximize the acceleration potential, the individual must be stabilized at the movement’s endpoints. Failure to stabilize can result in less than optimal performance and eventually injury. For more traditional, loaded movements (i.e. db bench presses, weight squats, etc.), endpoints are established for the purpose of maintaining [...]
Bruce Burke: Thoughts on National Healthcare
Hey everyone, Since sharing my thoughts on our Nation's healthcare debate, I have been getting quite a bit of feedback. Here are links to the editorials I wrote for the CDT. http://www.centredaily.com/331/story/1536217.html http://www.centredaily.com/331/story/1774535.html The feedback I have received has been telling. Individuals either totally agree with the points I make or totally disagree. Nobody in the middle. Maybe that is part of the problem. Please share your thoughts.
YOUR BEST IS GOOD ENOUGH
Helping people with their physical fitness is what we are best known for, but helping them to acquire the tools necessary to experience balance and a sense of well being on a daily basis is equally important. One major source of many people’s discontent is their inability to accept that they have done their best and that it is indeed good enough. I like to break this concept down into two parts. The first is answering the question “Have you really tried your best?” The other is accepting the result. What does trying your best look like? I like to share the story about my son getting a mediocre grade in Geometry. He explained that he was “trying his best.” I asked if he had [...]
Top 5 Reasons to Participate in One on One’s Group Training Program!
1. YOU PAY NOTHING TO ONE ON ONE! You write your check to either the Centre County Youth Service Bureau or Centre Volunteers in Medicine. One on One provides this program to raise money for two very worthy causes during a very challenging time. 100% of the fees go directly to the charity of your choice. 2. PERSONAL INSTRUCTION In addition to a 15 minute orientation session, One on One has extra team members in your first class to help ensure you have an exceptional experience. Expect a follow up conference after three months. 3. IT’S TIME EFFICIENT! Each class is only 45 minutes long! 4. IT’S EFFECTIVE! Each session will: Challenge your cardiovascular system, burning a ton of calories! Help you acquire coordinated strength. [...]
5 Simple Tips to Ease Stress
By The One on One Team1. Start the day off right. Wake up 10 minutes earlier so you can slow down and savor the morning without the rush. The extra 10 minutes aren’t going to make much difference as far as your rest goes, but can make a huge impact on your day.2. Practice relaxation techniques when stressed. Practice deep belly breathing exercises while waiting in line at the grocery store or in traffic. 3. Rub your temples. Tame tension headaches by rubbing peppermint oil or tiger balm. These contain menthol which has analgesic properties. 4. Get a massage. Find a body worker who specializes in myofascial release or neuromuscular therapy to release the trigger points that can hold your tension. 5. Exercise. Virtually any [...]
Your Best is Good Enough
By Bruce BurkeHelping people with their physical fitness is what we are best known for, but helping them to acquire the tools necessary to experience balance and a sense of well being on a daily basis is equally important. One major source of many people’s discontent is their inability to accept that they have done their best and that it is indeed good enough. I like to break this concept down into two parts. The first is answering the question “Have you really tried your best?” The other is accepting the result. What does trying your best look like? I like to share the story about my son getting a mediocre grade in geometry. He explained that he was “trying his best.” I asked if [...]
Lemon Prosciutto Chicken
A specialty of Harrison’s Wine Grill & Catering in State College, PA Healthy Recipes from Harrison’s Wine Grill Kit Henshaw, co-owner and business manager of Harrison’s, is also a One on One client, working happily towards better health and movement with Noel, Megan, and Moe each week. She has begun adapting some of Chef Harrison’s recipes for publication. This is a flavorful chicken recipe that is healthful and has a beautiful presentation. Agave nectar, a natural sweetener from the Agave plant, can be substituted for the sugar for a lower glycemic influence. Eat Well! Ingredients: 1 pound boneless breast of chicken – 4 breasts (easiest to roll if the 2 breasts are attached) 1 fresh lemon 4 T sugar 4 thin slices of prosciutto – [...]
Realizing your Personal Mission
In the November 2009 edition of “In Touch”, Bruce Burke’s article, “Do Your Behaviors Line up with Who You Really Want to Be?” illustrated the power of creating a Personal Mission Statement. In this article, I would like to continue this theme and help provide insight on how to “walk the walk” and be the person you aspire to be. Once you have crafted your Personal Mission Statement, consider the roles that you play in your life. Your “roles” are the relationships and responsibilities that you have committed to, such as being a parent, a son or daughter, a friend, a student, a teacher, a CEO, etc. Identify the specific roles you play and write them down. Try to limit yourself to no more than seven. [...]
Surviving the Holidays
Ah…the holidays. They are officially upon us. These are wonderful times, filled with family, friends, and certainly more food than any of us need! Unfortunately, many of us “give up” on nutritious, sensible eating during this time of year. If our health and fitness is going to survive the holidays, we will have to go into them with a solid game plan. Here are some tips to help you celebrate without throwing away all you have worked so hard for. Find out what types of food will be there (most of us already know this from tradition), then decide which ones are special to you and which ones you will pass on. Decide in advance how much you are going to allow yourself. Avoid telling others that [...]
Youth Athletic Readiness Training: Practical Solutions, Part I
By Kym Burke(This article was published in the January 2008 edition of the American Chiropractic Association News.) Today’s coaches expect young athletes to show up for training ready to run fast, jump high, throw accurately and remain injury free. It is well documented, however, that the number of injuries to young athletes, particularly their low backs, knees and shoulders, is on the rise. A part of the reason is that games of tag and backyard baseball have been replaced by video games, TV and surfing the Internet. Studies show that children between the ages of 10 and 12, for instance, are spending up to 6 hours per day in front of the television and/or computer. The price tag for this sedentary lifestyle is very high. [...]
Youth Athletic Readiness Training: Practical Solutions, Part II
(This article was published in the February 2008 edition of the American Chiropractic Association News) Last month, we discussed ways to improve lumbopelvic stability to help young athletes prepare for sports participation. This month’s article addresses other areas of sports readiness. Minimizing ACL Injuries Let’s look at how we can reduce the incidence of ACL injuries, especially in girls’ basketball. Research shows that it is not their hormones causing all these injuries, nor is it the exaggerated “Q” angle; it is their inability to decelerate the adduction and internal rotation of their femur in relation to their tibia. Preston Wolin, MD, director of the Sports Medicine Program at the Neurologic and Orthopedic Hospital of Chicago, believes a general naivete about good strengthening and conditioning [...]
Strategies for Dining Out
By The One on One Team Eating out can be a fun, social break from the ordinary. Best of all...no dishes! However, with portion sizes fit for a small sports team and questionable cooking methods, dining out can also present many challenges for those trying to lose or maintain their weight. Many times we just cannot avoid eating out. When it comes to the weight management game, we need to go in with a plan. Here are some simple tips to think about prior to dining out: At fast food restaurants, look for grilled meats or fish and avoid anything fried. At full service restaurants, choose baked dishes as opposed to grilled or fried. Order sandwiches plain, that way you can add your own condiments. [...]
Do your behaviors line up with who you really want to be?
It was Steven Covey’s book “7 Habits of Highly Effective People” that originally introduced me to the idea of having a Personal Mission Statement. Today, I find that having my ideals and values documented is one of most powerful self-improvement tools one can have. As with most endeavors, if you don’t know where you are going, you can’t begin to create a strategy on how to get there. Before I formally documented who I aspired to be and made a commitment to do all I could to be that person, I often came up short. Defining who you aspire to be takes careful consideration. As you go through the process, ask yourself a few questions, including; Who is important to you? How can you impact their lives [...]
Anterior Knee Pain – Pain Site vs. Pain Source
By Mike Boyle Anterior knee pain goes by a large number of names but unfortunately seems to have relatively few effective treatments. Chondromalacia Patella, Patella Tendonitis and Patella-Femoral Syndrome are all names used to describe various types of often debilitating anterior knee pain. A large part of the problem in treating anterior knee pain may be that treatment has often focused on the knee joint or what would be described as the primary pain site. In reality, the knee may be the repository of pain that emanates from issues at the hip or the foot. A knee-centered approach to treatment of anterior knee pain becomes a symptom-based approach versus a cause-based approach. In other words, treatment often focuses on eliminating a key symptom versus trying [...]
Back in the Swing: Learn how to help your patients avoid injuries while golfing!
(This article was published in the July 2009 edition of the American Chiropractic Association News.) Golfing is a common summer-time activity that those of us who live in the northern parts of the country don’t participate in year-round. The physical demands of golf are much different from what most of your patients experience in their daily lives. Therefore, it makes sense that at least a portion of their fitness training should be spent preparing the body for the specific physical stresses, so they can enjoy the time spent golfing and participate as much as they would like. Below you will find specific training that can be done to prepare the outdoor enthusiasts for playing golf, while avoiding any acute or overuse injuries. Endurance Training The [...]
Health Care – Prevention is a First Step to Reform
By Bruce Burke As a small-business owner of a fitness facility, I have experienced the extreme increases in health insurance premiums. From 2000 to 2004, our insurance premiums increased 100 percent. In that time, none of us ever came close to spending more on health care than we did on our premiums. I learned it didn’t matter how healthy we were. We were “community rated,” meaning we were lumped in with the community at large. Why? Wouldn’t it make more sense to provide a financial incentive to people who eat right, don’t smoke and exercise regularly? While I understand this is how insurance works (they make money on some and lose money on others), the fact is that this system is broken. It must be [...]
The Evolution of Personal Training
Personal training and program design have come a long, long way since we began our careers some 24 years ago. What we do today bears little resemblance to what we did back then, particularly for baby boomers and seniors. What was thought to be safe and effective back then has proven to be anything but! For starters, we have learned how the isolation approach towards strength training places far too much stress on individual joints. This often results in overuse injuries such as shoulder-impingement syndrome and patella-femoral syndrome. This style of training can clearly make you bigger and stronger, but at what price, especially for boomers and seniors? It also fails to address one's ability to produce force while maintaining balance through functional ranges of [...]
A Winning Approach: Focus on the Prize
By Bruce Burke Like any other endeavor, you will only enjoy the fruits of your exercise experience if you honestly work at it. It takes a little time and will often take you out of what you currently consider your "comfort zone." Ironically, this so called comfort zone is often anything but! People are a product of their environment and the stimuli they encounter. Life in their comfort zone reflects how they look and feel on a day-to-day basis. Can you tell the difference between someone who sits at a desk all day and someone who works out regularly? You bet you can. They are products of their environment and easily identified. If they want to look and feel differently, they have to be willing [...]
Stay Fit and Have Fun on Vacation
By The One on One Team You've worked hard all year, and now you finally get to enjoy your summer vacation. Getting away from the daily grind is rejuvenating and beneficial to your health. Besides taking a break from the stresses of work, you get to take a break from your usual workout routine. Why not try something new? There are a variety of ways to get a great workout without even feeling like you're exercising. Here are some suggestions: •Walk on the beach - Not only does the sand feel good under your feet, but your body has to work a lot harder to move across this unstable surface. •Water skiing - Holy core exercise! Simply getting up to a standing position requires mucho [...]
Weight Loss – How to Get the Most Bang for Your Exercise Buck
Did you know that Metabolic Resistance Training can provide the most "bang for your buck" when it comes to weight loss? Weight loss is a complicated animal that requires attention to many different variables. Correct nutrition is so important that it holds the number one and number two spots on fitness expert Alwyn Cosgrove's "Hierarchy of Fat Loss." Cosgrove states that "There's pretty much nothing that can be done to out-train a crappy diet." That being said, how you spend your time training does make a difference. Current research shows that high intensity (metabolic) resistance training performed in a total body format is one of the most efficient ways to lose weight. Metabolic Resistance Training utilizes many of the traditional means of exercising, such as weight [...]