World Cup 2014 Soccer Series Part 2: Physical Training
This is our second installment of our World Cup Series. You may recall World Cup Series Part 1 dealt with History. Here we like to focus on training your body.
How to Train Like A Soccer Player
Soccer players are always moving up and down the field, so they need to be fast on their feet, able to endure long periods of time without any rest, and physically strong. Instead of focusing purely on size, they need to focus on areas such as full body strength, improving balance and overall endurance conditioning. For soccer players, they need to focus on exercises which will help them increase their speed, power and build up their core muscles. Our program is designed to cover every facet necessary to help you become a world class World Cup champion.
Getting Warmed Up
Before you start truly working out, it is important that you warm up. Warming up the body gets your muscles loose and relaxed while making sure that your blood is really pumping. Warming up the body is like stretching before a long run … you just need to do it; otherwise, you could really hurt yourself.
Our dynamic warm-up routine is designed to maximize your blood flow, increase your heart rate, increase your range of motion and prepare the body for a strenuous workout.
For soccer players, having explosive power and speed is an absolute must have. One of the best ways to increase your EXPLOSIVE power and speed is through Plyometrics. Plyometric exercises do not rely on heavy, bulky weights; rather, they are built off of bodyweight exercises and possible some static equipment. Plyometric exercises focus on quick, explosive movements such as lunging, jumping and stopping. These exercises can be dangerous if performed improperly, which is why it is important to have an experienced personal trainer working one-on-one with you. Our Plyometric program will help you develop plenty of EXPLOSIVE power and speed quickly, and safely, without wasting time in other less effective workout sets.
There are four types of strength training programs for soccer players; they are:
- Off-Season Training: Focuses on building up your functional strength.
- Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
- Strength Training and Endurance: Focuses on building up your muscular endurance.
- In-Season Maintenance: Focuses on keeping your body in full working order.
Our soccer conditioning program will help you develop speed, strength, endurance and agility; all of these factors play a big part in becoming a World Cup champion. Schedule an appointment with one of our trainers like Fadi Malouf, or Scott Black, and David Baldovin .
Stay tuned for part 3 as we look into Nutritional Training
World Class Athletes Celebrities Who Can Relate
With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo, Lionel Messi, Zinedine Zidane, Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly. Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.
World Cup 2014 Series Part 1 History Of Soccer
How Can Changing My Diet Affect My Asthma?
What Is Asthma?
Asthma is a chronic lung disease characterized by inflammation and spasm of the airways. Causing breathing problems such as coughing, wheezing and shortness of breath. Asthma can be triggered by environmental factors, infections, allergies, exercise, temperature changes or other airway irritants. By properly managing asthma, however, such as avoiding being exposed to triggers, taking prescribed medications, looking for warning signs and knowing what to do during an asthma attack, an individual with asthma can have a healthy and active lifestyle.
Sulfites and sulfiting agents in foods (found in dried fruits, prepared potatoes, wine, bottled lemon or lime juice, and shrimp), and diagnosed food allergens (such as milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish) have been found to trigger asthma. Many food ingredients such as food dyes and colors, food preservatives like BHA and BHT, monosodium glutamate, aspartame, and nitrite, have not been conclusively linked to asthma.
learn about food sensitivity by clicking here
Know what is in your food.
The best way to avoid food-induced asthma is to eliminate or avoid the offending food or food ingredient from the diet or the environment. Reading ingredient information on food labels and knowing where food triggers of asthma found to be the best defenses against a food-induced asthma attack.
The Thirty Year Rise In Asthma.
Asthma has risen in the United States during the past thirty years, which leads doctors to believe that our changing diets could be the cause of this. As the general population eat fewer and fewer fruits and vegetables and more processed foods. Also it has many wondering if it possible that we’re greatly increasing our risk of developing asthma. Studies have suggested this, and others are ongoing.
A recent study of asthma and diet showed that teens with poor nutrition were more likely to have asthma symptoms. Those who didn’t get enough fruits and foods with vitamins C and E and omega-3 fatty acids were the most likely to have poor lung function. A study done back in 2007 showed that children who grew up eating a Mediterranean diet — high in nuts and fruits like grapes, apples, and tomatoes — were less likely to have asthma-like symptoms.
Foods to Help Asthma:
Apples; Studies suggest that those who ate two to five apples a week had a thirty-two percent lower risk of asthma then those who ate less
Vitamin C: A strong antioxidant that may fight off lung damage. Citrus fruits are highest in Vitamin C fruits like Cantaloupe Oranges, Grapefruit, Kiwi. And vegetables like Broccoli, Brussels sprouts,and Tomatoes.
Beta Carotene: Which is converted to Vitamin A may help reduce the incidences of asthma . Foods like carrots and other vibrant colored fruits and veggies like apricots, green peppers, and sweet potatoes.
Coffee/ Black Tea: Although it seems every story leads with some bad news about health effects of caffeine.With regards to asthma, at least, caffeine is emerging as a good guy. It is a broncodilater that may improve air flow.
Avocado: Avocados contain an antioxidant called glutathione, Their role in the body is to protect cells against the damage done by free radicals.
Flax seed: Very high in Omega 3 fatty acids and magnesium. Since magnesium helps relax the muscles surrounding the bronchi, the airways, and keeps them open.
Garlic: This excellent anti-inflammatory contains allicin, an extremely powerful antioxidant
Foods to avoid:
Studies have shown these following foods are best avoided since they can promote asthma attacks.Though foods like milk can be have good and bad effects on asthma. Those with an allergy to milk can cause wheezing coughing and other repository symptoms. However it is high in vitamin D which may ease the symptoms of asthma
Red wine: may trigger asthma attacks, possibly due to the presence of sulfites (also found in dried fruit and shrimp).
Other studies suggest it might be the alcohol itself .
Peanuts: A study found kids with asthma who also had a peanut allergy, develop asthma earlier than kids without a peanut allergy. Also more likely to be hospitalized and more likely to need steroids.They seem to also have allergies to grass, weeds, cats, dust mites and tree pollen, all of which can trigger asthma attacks.
Salt: The number one aspect of asthma is inflammation and tightening of the airways, and salt can contribute to inflammation by causing fluid retention
Shellfish: The number three most common food allergy is shellfish. It can happen in children and adults. Beware also of hidden shellfish products and of cross contamination. Unlike egg allergies, shellfish allergies usually stay with you your whole life.
Celebrities who can relate:
The following athletes and entertainers never let asthma stop them from being the best; Tom Dolan, Kurt Grote, Nancy Hogshead, Jim “Catfish” Hunter, Miguel Indurain, Jackie Joyner-Kersee, Greg Louganis, George Murray, Robert Muzzio, Dennis Rodman, Mark Spitz, Alberto Salazar, Kristi Yamaguchi, Tim Allen, Loni Anderson, Jason Alexander, Alice Cooper, Morgan Fairchild, Bob Hope, Billy Joel, Diane Keaton, Liza Minelli, Martin Scorsese, Paul Sorvino, Sharon Stone, Elizabeth Taylor, Orson Welles.
Our fitness professionals will help you with various exercises and nutritional guidance to give you a healthy, happy, and active lifestyle,
Body By Fadi Client Success Story Robin Tanis
Who is Robin Tanis?
Hello gang this is Fadi Malouf of Body By Fadi here to share with you an interview with one of my favorite clients, Robin Tanis.
The main objective with this is to highlight her success first of all, get some tips about her lifestyle, and how she was able to accomplish her goals. With a little bit of luck somebody will read this and they will be inspired to do the same thing for themselves.
Robin stands 5 foot 3 inches tall and is 58 years young. She is a married mother of two, and grandmother of three with another on the way. She is Head Librarian at Saint Pius X Catholic High School here in Atlanta Georgia. With all the technology over the past 24 years she is finding more and more time in front of the computer and less time teaching. She started her fitness journey about ten years ago lifting weights but never really made any progress until about 4 years ago.
Enough is Enough…
“I finally said enough is enough. I was over 200 pounds. I found the book “Eat Clean Diet Recharged” by Tosca Reno. It became my bible, and how I started getting off processed food.”
When I asked her thoughts on if it was expensive for her to eliminate processed food (because there are many people out there say that it costs more to eat healthily)
Robin explained it like this ” Well yeah, but I think it is a wash. You’re buying more fresh one-ingredient foods which may be more expensive, I do buy very lean cuts of meat. But I am not buying bags of chips or soda pop or frozen dinners or anything like that. So I think it all evens out in the long run. Plus I never get sick, so I save on Doctor bills!”
Alright so I guess maybe a little bit more but you can save a lot on insurance. Best insurance policy out there!!
Getting Help From Body By Fadi.
She lost 55 pounds on her own by getting off processed foods, exercise (cardio and weight lifting), and counting calories. She first started going to Body By Fadi in 2010. I was working with her to lose the last 15 pounds. She lost it rather quickly, then a series of misfortunes; her mom passing away and a back injury occurred. She stopped and got into bad habits and over that period she managed to gain that 15 lbs back. That’s when in February 2014 she came back to get going in the right direction again.
Robin explains, that since she came back she has been going to the gym every day.
“I might take off one day a week. I spend an hour a day doing cardio then I lift three days a week for an hour” however prior to that she explains ” I was doing at least five days at the gym, but never stopped lifting over the 10 years years. I have always been lifting”
What is Your Secret Robin?
Her Biggest Takeaway.
Her biggest takeaway that she can share with others about the book is just to get off processed foods, eat real foods, and smaller, more frequent meals. Pretty simple, right?
Taking Care Of Others, Don’t Forget Yourself!
” I was overweight all my life. I was a grazer, being a mom and a wife I was taking care of everybody else and not taking care of myself”.
I work with a lot of moms; they are the people with the biggest heart and know what the key is to everybody else except yourself. The biggest heroes never go unrecognized. Me and the team at Body by Fadi thank you, and appreciate it. I know just with conversations I have had with my own mother about getting on a treadmill.
Well Worth The Investment?
” I had been spending six hundred dollars a month on training, which I have cut way back on, since my husband and I are preparing for retirement. It can get expensive, but it’s been worth it and I love it. I have cut back and am starting to take ownership of my training. When you start to own it, I think that’s the best thing. It’s a bigger commitment, because there’s nobody waiting for you at the gym. You HAVE to do it on your own. You must be self-motivating and the results are worth it”
Robin wants to go down another five pounds. She is very happy with the way her upper body looks but the lower body as she claims needs some work,
“I am going to work hard and do my best.” she told me
Did you think you could take off the 55 pounds originally?
As seen in this picture Robin’s top half is jacked up, arms, shoulders, chest, abs. She looks amazing, her lower body looks great as well but not to her liking
Robin states. “I know I’m strong down there but I can’t see muscle” She is heading in that direction.
What Does Robin Think of Fadi and Body By Fadi?
” What’s motivating for me is your enthusiasm and your knowledge. When I come down to see you every Monday at 6:30 in the morning, it’s good for me. You hold me accountable. It gets me pumped up for the week. That’s why I came back to you. You have the nutrition piece which I know is the key to the whole thing. You did it for me the first time, and you did for me again. I can tell that you care. It’s not just for me, it’s with everybody. You’re just up all the time you have a genuine caring attitude about everybody.”
Thank you Robin! That made me smile from ear to ear. You should see me when I am by myself I’m all depressed and eating bon- bons every day. LOL. But seriously, I appreciate that.
Nutrition Guidance and Fitness Workouts.
Robin and I have not done much weight training together. I gave her a few custom routines back when she started up again. All we have done is tweaked her nutrition and give her some direction on what to do on her own in training. Robin says she feels like she could do more things on her own more than before, and that saves her a ton of money. I know people have said that it can be expensive, and if you work directly with me yes, it may get expensive but the new programs that the Body By Fadi team and I have created make it affordable for everyone to use.
Robin and Coach Scott Black..
Robin also likes talking nutrition with Coach Scott Black. “He is very responsive, very knowledgeable and he knows quite a bit on nutrition. Since February I drink a protein smoothie he recommended for breakfast every morning. He has a great book out called “Living In High Speed” that is full of delicious smoothie recipes.”
Robin feels another thing that leads to success is preparing your food ahead of time. That way, you always have something in your refrigerator ready to go.
“Typically on a Sunday I spend maybe an hour or two doing what I call passive cooking. Get some chicken breast out. Put some seasoning on it throw it in the oven and walk away. Vegetables you can pre-cook. Meats I always have ready to go. I make an egg casserole for my second breakfast.”
I’ve seen some of those meals she posts on Facebook. They look fantastic. Often I get hungry and need to eat after I see them. She brings me a few treats when we meet on Monday mornings. Who can resist free healthy homemade food? Her day starts early in the morning, so she takes her smoothie along with her morning snack, lunch, and afternoon snack .
Robin and Tracking.
Robin is a pro at tracking. She calls herself obsessive compulsive about it. She uses the MyfitnessPal app. which is very easy to use, and she loves it.
For her, it’s more planning than tracking. She will plug in her food for the next day. She wants to make sure it fits her nutritional needs. Then she knows exactly where her nutrition stands and what she is eating the next day. Less stress. It’s all in there It helps her stay organized.
Okay so Robin was up to 205lbs then lost 55 pounds on her own following the book ”Eat Clean Diet Recharged”.
So that that put you at a 155 pounds, and now you’re at 134.5. Whats next?
Robin said, “My next goal is 128, and I just finished talking with Scott. He adjusted my calories and proteins and that’s the plan for now.”
She is on an 1150 calorie plan for now, however, we are working on upping that soon. And I am sure Robin is looking forward to that!
We have been carb cycling; three days high protein and the fourth day is high carb. Then we start the cycle again.
Why are you doing this?
“I was extremely motivated to get back to what I call my fighting weight, it’s not been hard really. When you see your weight and the inches come off it’s very motivating”
Making a Lifestyle Change..
There you have it gang. Robin Tanis losing an astonishing 70.5 pounds and six more to go which she hopes to reach soon. She does not set goal dates and explains why.
“I do not like to set goal dates because I never meet them. It’s not just about hitting the goal by a certain date. That’s part of it but in the long run you are making a lifestyle change. It’s not a diet that you’re going to go off and gain it all back. It’s something you can sustain for life.”
As long as we’re moving forward making changes we are all pretty happy with that. People think that it is just in the losing weight, but you’re losing body fat and you’re maintaining lean muscle mass. What I like to see is that a person is losing inches in the thighs and areas like that. That is a tell- tale sign that you’re losing body fat, not muscle. Also, you’re able to eat a little bit more. That’s what Robin and I are going to work on next: Getting her calories up, while sustaining and continuing to drop inches, and possibly weight, as well. That’s yet another sign when you’re able to eat a lot more without having to gain body fat.
Thank You Robin and Congratulations!!
Robin again thank you so much for sharing your journey, and we’re looking forward to you hitting your goal marker at 128. You are living the lifestyle, you are happy, and that makes me happy. Awesome job and congratulations!
Celebrities Who Can Relate.
Along with Robin some celebrities have lost some major weight using diet, portion control, and exercise. Just to name a few Drew Carey(80 lbs), John Goodman (100lbs), Kelly Osbourne (50 lbs) Seth Rogen (30 lbs), Valerie Bertinelli (50 lbs), Mo’Nique (45 lbs) Al Roker (140 lbs), Ricki Lake (140 lbs) Nicey Nash (50 lbs). Of course, these are just some of the transformations that some celebrities have gone through. We congratulate all those who made the decision to live a healthier fit life.