World Cup 2014 Soccer Series Part 2: Physical Training

World Cup 2014 Soccer Series Part 2: Physical Training

soccer 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

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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.

  Plyometrics

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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.

Strength Training

 There are four types of strength training programs for soccer players; they are:

  1. Off-Season Training: Focuses on building up your functional strength.
  2. Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
  3. Strength Training and Endurance: Focuses on building up your muscular endurance.
  4. In-Season Maintenance: Focuses on keeping your body in full working order.

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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.

 

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How Can Changing My Diet Affect  My Asthma?

How Can Changing My Diet Affect My Asthma?

Asthma
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,

 

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How The History of Strongmen Can Be Seen in Today’s BodyBuilding

strong_man

 

When we think of strongmen today, we usually think of pro-athletes or that guy from Iceland who won a bunch of world strongest man competitions. But how strong are we today when compared with other generations?

 In the 19th century, strongmen were the pro-athletes. They traveled the world, performing in circuses, lifting incredibly heavy things, bending iron bars, hammering nails into wood with their bare hands and wrestling bears, all while sporting classic handlebar mustaches. They did not have the latest in medicine or sport training science, equipment or facilities. They also didn’t have access to a plethora of legal and illegal performance enhancing supplements that are available today. They were just strong, ridiculously strong. So here’s our shortlist of the top five strongmen from the classic 19th century era.

Angus MacAskill
Also known as Black Angus or the Giant MacAskill, Angus was born in Scotland in 1825. He truly was a giant, reaching 7ft 9in and weighing in at over 500lbs. From early on, MacAskill worked as a fisherman where his impressive size and strength came in handy. His feats of strength included lifting ship anchors weighing 2,800lbs and carrying 350lb barrels under each arm. He eventually joined the P.T. Barnum circus and toured with General Tom Thumb. He is recognized by the Guinness Book of Records as the world’s tallest “natural” giant as well as having the largest chest of any non-obese man (80in).

Luis Uni
Born in France in 1862, Uni was better known as Apollon the Mighty. He made his name as a Greco-Roman wrestler and strongman performer in Bordeaux. Best known for the size of his forearms and wrists, and pinch-lifting 160lbs and lifting a pair of 366lb train-car wheels with an enormously thick axle overhead. In 1913 while attempting to hold back two cars with his bare hands he suffered a career ending arm injury.

Louis Cyr
Born in Canada in 1863, Louis worked in a lumber yard as a youth where he showed off his awesome strength, even at a young age. Imitating Milo of Croton, who carried everywhere he went a calf to full grown bull, Cyr attempted the same, but had to settle for a sack of grain when the calf kicked too much and bolted. He did, however, lift a fully grown horse in his first strongman contest. He also set a record for the one-handed bench press with a lift of 273lbs, breaking Eugen Sandows record by 2lbs. He also famously lifted a platform on his back containing 18 men weighing in at 4,337lbs. Cyr has been called the strongest man to have ever lived.

Eugen Sandow
Born Friedrich Muller in Prussia, in 1867, Sandow is often referred to as the father of modern-day bodybuilding. After fleeing his homeland to avoid military service, he traveled Europe performing as a circus strongman. He found fame in England where he was admired more for his bulging muscles than his feats of strength. In 1901, he held the Great Competition, recognized as the first ever recorded bodybuilding contest. Sandow also opened gymnasiums, designed strength training equipment and wrote books on exercise and diet. Some of his lifting feats included a 312lb one-arm dumbbell clean and a 1,500lb one-handed stone lift. He is forever a bronze statue simply called “The Sandow,” which is presented to the winner of Mr. Olympia each year.

Georg Hackenschmidt
Nicknamed the “Russian Lion,” Hackenschmidt was born in Russian in 1877. In school, he was a supreme athlete and excelled at many sports including wrestling and weightlifting. After school and a short stint as a blacksmith, he became a professional wrestler. He wrestled throughout Europe and became the first recognized heavyweight wrestling champion. He was known to often wrestle five different opponents in a night -of course defeating them all. In his career, it is estimated that he competed in about 3,000 professional wrestling matches and lost only lost twice. Known for the famous bear hug move. Along with wrestling, Hackenschmidt was also an accomplished weightlifter, recognized for polarizing the hack squat and bench press.

Though much has changed throughout the course of history for strongmen and bodybuilders much of what was done as far back as Ancient Greece is still doing in some form today. From carrying calves on their shoulders every day until, they were bulls, demonstrating progressive resistance builds strength. The “Grecian Ideal” the aesthetic standard that modern bodybuilders would aim to achieve. Even 11 century India using dumbbells carved out of stone to get bigger and stronger, by the 16th century weightlifting became India’s national past time. It was in 1904 that Benarr Macfadden began to organize and promote bodybuilding competitions for both men and women. Though it has been a predominately male sport women would evolve on the scene in the 1960’s with physique competitions would later see bodybuilding in 1970’s.

The roads are endless on to where you can go with weight training from a lifestyle transformation to look feel and live a healthy life, to compete in amateur, novice and professional stages. Keep up your dreams at any age and any level of platform. We can show you how every step of the way.

 
 
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Can Diet and Exercise Help Control Attention Deficit Hyperactivity Disorder – ADHD?

Can Diet and Exercise Help Control Attention Deficit Hyperactivity Disorder – ADHD?

Attention Deficit Hyperactivity Disorder (ADHD)

 

Attention Deficit Hyperactivity Disorder - ADHD

Attention Deficit Hyperactivity Disorder – ADHD

Attention deficit hyperactivity disorder (ADHD) is a behavioral condition in which children/adults have difficulties paying attention and focusing on tasks. This common disorder begins in early childhood and can continue into adulthood. If not recognized and treated, it can cause problems at home, school, and work and with relationships. Many adults do not realize that they have ADHD until their children become diagnosed, and they begin to recognize their own symptoms. Adults with ADHD may find it hard to focus, organize, and finish tasks. They are often forgetful and absent-minded.

Eating a balanced diet can help all people—including those with ADHD—function well. Those concerned about diet and ADHD hypothesize a toxic or allergic effect by some foods. The most commonly targeted foods are milk, wheat, dyes, preservatives, sugars, and caffeine. These diet elements are believed to cause or at least contribute to ADHD and ADD Symptoms.

Foods to eats for those with ADHD

  •  Vitamin B Complex- Yeast, Liver,Nuts Milk, Eggs, Meats, Fish, Fruits, Leafy Green Veggies, Soy
  •  Protein- Add some protein powder to your smoothie, Make a protein smoothie for you kids when the come home from school.    Brown rice cakes with hummus or any kind of nut butter like almond or cashew
  •  Calcium/Magnesium – Green Veggies like Broccoli, Kale, Collard Greens,Whole Grain Breads, Nuts Seeds,  Milk and milk products are a main source of calcium. Green veggies such as spinach are a great source of magnesium, as are beans and peas, nuts, seeds and whole grains.
  •  Trace Minerals- micronutrients that are needed by the body every day, but in small amounts, include zinc and iron. Studies have shown people with ADHD have low levels of zinc in their bodies compared to those without ADHD. 

   Foods To Avoid

  • Sugars
  • Additives- Artificial dyes and flavors (Food Coloring like red and yellow), MSG so when ever possible choice natural choices
  • Hydrogenated oils Generally are the ones that at room temperature are a solid – Bad Fats inhibit healthy nerve functions. Trans and saturated fats. Try using Flaxseed oil, Canola,or Olive Oil
  • C affine
  • Salt- Too much salt in a child’s diet can interfere with a child’s internal equilibrium. Salt can also deplete the body of some minerals needed in the body.

            Best rule of thumb to use is read the labels of the food you choice also shop the perimeter of the store you will find most natural foods there.

Exercise is a fantastic and highly recommend way to combat ADHD it helps push past failures and helps you attack things you didn’t succeed in before. Exercise helps reduce learned helplessness. It also helps the Brain release important chemicals like Endorphins that help regulate mood, pleasure, pain. Also exercise helps elevate Dopamine, norepinephrine, and serotonin levels. These brain chemicals affect focus and attention, which are in short supply in those with ADHD.  Contact one of our fitness professionals today to start a fitness program

  • Walking 30 minutes  four days a week.
  • Team activities or those with social components.
  • Exercises like Tae Kwon Do, Ballet, or Gymnastics, all these, you have to keep the mind focused to the activity at hand.

Some well known celebrities that have ADHD include Justin Timberlake, Jamie Oliver who both help keep it under control with diet. Katrina Smirnoff, Will Smith, Michael Phelps, Jim Carey, Ty Pennington Paris Hilton,Christopher Knight, Howie Mandel, Terry Bradshaw who frequently speaks out on mental disorders telling even big guys get it taken care of., James Carville, Pete Rose who found his undiagnosed ADHD may heave been a contributing factor to other addictions like gambling, Michelle Rodriquez, Bruce Jenner, Solange Knowles who was often mistaken for being high or drunk due to untreated ADHD.

Statistics have shown a person who has ADHD is  300% more likely to start their own business like Richard Branson, and David Neelman, who credits his ADHD for founding JetBlue. Having it gives you creativity and the ability to think outside the box. So does Paul Orfalea, the founder of Kinkos (the name comes from a nick name for his curly red hair).

If you and/or your child is diagnosed with ADHD with proper diet and exercise can be controlled.

 

 
 
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