The posting of this blog is bittersweet. It’s the end of one era, the beginning of another. For the next several months, Power Flex, as all our wonderful fans, clients, colleagues and comrades know it is coming to a close. This fall will mark the emergence of the new Power Flex.
We have spent exactly 10 wonderful years serving the Columbus and surrounding communities with quality services, programs and consultations. We have managed literally thousands of clients and will truly keep a spot in our hearts for each and every one of them. But our time for servicing individual clients is coming to an end.
One of the core values of our new parent company, Wellness Innovations, Inc. is to be a pioneer in the health, fitness and wellness industry, implementing programs, services and subsidiaries that are innovative and able to service the masses as the current environment dictates.
Which is why we are re-structuring Power Flex to be a competitor in the industry and a bringer of even more, bigger, better, successful services to an even greater segment of the population.
The emergence of the new Power Flex will continue to service individuals, but on a much larger scale through it’s subcontractors and partnering professionals. Our consulting services will be able to take an entity and raise them higher before, generating more attention and revenue than thought possible. Our fitness and wellness management services will provide entities with professionals in the industry and facility management unparalleled in its efficiency, effectiveness and success.
Although more information will come forth in the next several months, all of our readers and clients can take comfort in this: Power Flex will emerge from this re-structuring bigger, badder and better able to bring you what you really need: health, fitness, wellness and medical services at a cost and convenience that you can really handle.
In the meantime, while our website and phones will be down, our social media outlets, including this blog, will still be up and running. We’ll not only give you periodic updates, but continue to give you quality blog posts, informing our readers of the most important and current health, fitness and wellness topics. So at any time if you have any questions about anything in regards to health, fitness, wellness or even medical topics (how to find a quality trainer, where you can find great nutrition programs, how you can get private yoga lessons, info on alternative medicine avenues, managing your in-house fitness facility, starting kid’s wellness groups…WHATEVER!), be sure to contact us (email@example.com). All of us at Power Flex will still be here, striving to release the new, improved Power Flex, and part of that means hearing from you…our adoring public.
So until next time, stay healthy & active readers; and we’ll see you soon!
Erin, Greg and the rest of the Power Flex Team
You really CAN achieve anything, as long as you have the right tools.
The right physical tools, the right mindset, the right attitude and the right support. While we can help you with all of that, we’re going to focus on the right physical tools here.
No matter your sport, or combination of sports, there SHOULD be a method to your training schedule…this is called ‘periodization.’ In case you were wondering a little more about it, here’s a great article:
Essential to all athletes is an off-season program and year-round conditioning program. Athletes are often too late coming to the realization that they cannot expect to get in shape right before pre-season training without having a high risk of injury. Athletes should progress gradually in their conditioning so that they are not doing anything “too hard”, “too fast”, too far”, “too quickly”, predisposing themselves to injury.
Off-season conditioning programs should address conditioning, strength training and flexibility. During the off-season, the exercise program is at a lower level, thus allowing tissue healing; and the program should peak right before the competitive season. A structured program should be followed for the greatest benefit. A year-round program helps to prevent injury and a maintenance program helps to prevent recurrence. The training program should follow an interval fashion and should be formulated so that the athlete reaches peak fitness during the competitive season, or periodization.
Conditioning needs to be approached with the same motivation and organization as the competitive season. Without proper conditioning, muscles, tendons, ligaments and bones are more likely to suffer injury. A lack of conditioning contributes to poor performance and inconsistency. Proper conditioning cannot, however, be obtained in the 4-5 weeks of preseason practice. A well-planned, year-round program is needed to minimize the risk of injury and prepare for peak performance during the competitive season.
A good program includes more than strength training, as muscle strength is only one requirement for performance. Flexibility, speed, power, muscle endurance, aerobic/anaerobic capacity, agility and coordination/skill training are also components of a good conditioning program. In addition, the athlete must pay attention to nutrition and mental preparation. Here are some good components to adhere to:
1. It is important that the core of the body—thighs, hips, trunk, shoulder—be strong to provide a stable base for movement and reduce stress on the body.
2. Train for muscular balance. Joint stability relies on the contradiction of muscles on both sides of the joint; therefore, a program which emphasizes only certain muscle groups leaves an athlete susceptible to injury. It is also important to train both sides of the body.
3. Train strength before power or endurance. A base level of strength must be achieved before power drills and muscle endurance exercises can be successfully initiated. Bodyweight exercises must be maximized before external focus is added.
4. Emphasize quality of exercise, not quantity. Few understand that the training stimulus must also be progressively and periodically varied. All programs have positive and negative aspects no matter how well designed or specific – too much time on one program and you’ll lose to the positive aspects and accumulate the negative aspects
5. Train for muscle endurance. Muscle endurance is critical for preventing injuries. Once muscles are fatigued, the stability of the joint is disturbed which may lead to a variety of injuries.
6. Although a conditioning program is used throughout the year, the concept of periodization should be implemented. Strength gains do not occur by muscle fibers becoming larger, instead, strength increases when the nervous system becomes more efficient at causing muscle fibers to contract.
We believe in dividing the sports year up into four different training phases. Our work begins depending on where we’ve acquired a team in relation to the competition season. Ideally, we like to begin work with a team during Phase I; however, we design our programs to encompass all four different training phases. Here is a periodization sample by phase:
Phase I Preparation Phase–Begins eight to twelve weeks before pre-season training begins. Focus is on strength conditioning, both in muscle development and in core to ensure an athlete’s body is strong enough to handle the ensuing pre-season and competition. A focus is also put on flexibility (a longer muscle is a stronger muscle) and balance to ensure minimal risk of injury and maximum output of muscle. Speed and agility becomes the focus towards the end of the preparation phase.
Phase II Pre-Season–Begins four to eight weeks before the competition season starts. Now that the athlete’s strength is up, focus is more on power; combining their muscular strength, their core strength and their flexibility and balance with speed and agility and skill drills to maximize power output. Strength conditioning and flexibility is still emphasized along with their skill. At the end of this phase, athletes should have reached periodization, or their peak to take them right into the competition phase.
Phase II Competition Season–Focus now becomes on keeping their skill sharp, and their flexibility and mental focus high. Strength conditioning is still prevalent, but more focused in their core. Drills such as plyometrics and endurance training are decreased to ensure optimal energy levels for competition.
Phase IV Off-Season—The athletes are now given a ‘rest.’ Conditioning is dramatically scaled back and the emphasis is split between strength and endurance. The main focus is put on flexibility to reduce the risk of injury during the off-season, as well as core training to ensure their core muscles stay strong, producing good power output once preparation season starts.
Now you know a little more about periodization. Want to put it to good use?
Are you a basketball player? Is your kiddo a basketball player…Or wondering if they want to become a basketball player? Then we have the perfect camp for you or them!
And tomorrow only (Saturday, June 23rd), we have the perfect special to register for the camp.
The 3-day camp, which focuses on physical performance, basketball skills and life off the court is regularly $249 ($199 if you’re a College Bound or i9 Athlete). But tomorrow ONLY (Saturday, June 23rd), we’re registering athletes, regardless of original cost at ONLY $99.
But hurry! There are limited spots in each age group – they are partly filled and will go fast tomorrow. So call (614-735-9890) or email (firstname.lastname@example.org) immediately with registration details (we accept cash, check and/or credit card).
For more details, check out the blog page. Register today…Stay Healthy & Active!! Greg (614-746-9185)
Register and Enter your foursome online: www.gocollegebound.org\
Help us make the connection for college-bound student athletes and come out and participate!
Friday August 17, 2012
WESTCHESTER GOLF CLUB
6300 BENT GRASS BLVD., CANAL WINCHESTER, OH 43110
For Additional Information, contact:
Rick McClelland: 614-216-4434 | email@example.com
Sam Cimilluca: 614-404-5859 | firstname.lastname@example.org
Thank you so very much for your generous contribution and support!
*Your support helps get students in to college*
Being an athlete at any level – from just starting out in pee wee to the pros – is all about balance. And while this picture is pretty impressive, this isn’t the kind of balance we’re talking about. We’re talking about balancing your conditioning, your skill and your lifestyle. It is so important to not only be the best competitor you can be, but also to be the happiest person you can be.
Which is why we’ve comprised the Top Ten Tips for Athletic Success (at any age, gender or sport):
- Train to the Nth Power – This one covers a lot of ground in terms of conditioning, so we’re going to cheat a little and give you several tips under #1. Essential to any athlete is an off-season program and year-round conditioning program. Athlete should progress gradually in their conditioning so that they are not doing anything “too hard”, “too fast”, too far”, “too quickly”, predisposing themselves to injury. Off-season conditioning programs should address conditioning, strength training and flexibility. During the off-season, the exercise program is at a lower level, thus allowing tissue healing; and the program should peak right before the competitive season. A structured program should be followed for the greatest benefit. The training program should follow an interval fashion and should be formulated so that the athlete reaches peak fitness during the competitive season, or periodization.
- Train Body Weight Before External Resistance – If you cannot perform 20 perfect push ups while stabilizing your shoulders, core, spine and hip flexors you do not need to get under a weighted bar…Period. Younger athletes shouldn’t be training with external resistance anyway. Athletes and coaches often underestimate the power a good body weight program can bring.
- Train Your Muscles Through Range of Motion – Going along with the above tip, stationary machines should seldom be used. You do not play the game (any game) in a seated or fixed spot, so you shouldn’t train that way. Body weight exercises, resistance tubes & bands, medicine balls, stability balls and other functional training methods help to increase your muscle mass AND range of motion.
- Work Out Your Joints – Going along with the above tip, leg extension machines and bicep curls develop useless strength. You cannot possess coordination in your skill unless you train your muscles to work in groups.
- Train With Movement & Explosiveness – Again, isolation training of muscles does an athlete no good. Focus on specific movements and focus on perfecting those movements with explosiveness and power…all body controlled.
- Vary Your Conditioning - Use all primary methods to train: Strength, Dynamic, Speed, Agility, Endurance, Static, Skill. Your training program must be progressive AND varied. If you spend too much time on one aspect (particularly skill set), your positive attributes will suffer and the negative ones will come out.
- Truly Training With Balance - Every action has an opposite and equal reaction. Although each of us have slight ‘flaws’ to our bodies, they are basically made to be in perfect balance. Train your left side as much as your right. Address pushing and pulling on horizontal and vertical planes. If you can’t handle the load or skill on one side or plane as much as the other, adjust to increase the volume and repetition of the weaker. This will make you better than your competition on the court, field, whatever, but it will make you a healthier athlete, less prone to injuries.
- Core Training - Think outside of the box and the weight room. Core training should begin at the very beginning of Phase I, or when an athlete comes off the off-season (8-12 wks before pre-season). If an athlete’s body isn’t strong and stable enough to take what’s going to be thrown at them during conditioning, pre-season and competition, it WILL break down.
- Flexibility Training - See above. It’s the same thing. Many athletes overlook the importance of a structured flexibility program. Both dynamic and static stretching is all-too-important when approaching Phase I of conditioning and all the way through. A longer muscle is a stronger muscle. Again, a flexible athlete will have an edge over their competition and come away the healthier athlete, being less prone to injuries.
- Avoid Mimicking Skills - This is BIG and might be hard for athletes to resist. But throwing weighted balls or the like will do very little to improve your strength and range of motion and very MUCH to mess up your technique and balance. Loading a technique will do a lot to mess up that technique’s mechanics. Just don’t do it.
- Avoid Burn Out - I know. I know. You love the court, or the field or the pool, or whatever. You join leagues and other teams, enter tournaments and play every second you can get. Take a time out. At least from the competitive mindset. There’s nothing wrong with keeping your skill set sharp, but the point is to become a better ATHLETE. From that you will become the best at your sport. So focus on the other 8 factors necessary here for you to do that.
- Nutrition - If I had a penny for every time I told a client “You Are What You Eat” I could buy out Mark Zuckerberg and put him out of his misery! But it is soooo true. I know that it’s hard. You have school. You have practice. You have friends and a social life. You have a family and parents that unfairly make you do things around the house. And it’s so easy to grab something at the gas station or cruise through the drive through, picking up whatever’s on the value menu. You’re only messing up everything that you’re training so hard to do on the court or field. Plan ahead for the week, or even the day. Make smart choices. If you need some help, ask parents, coaches, trainers and us some things you should be eating, particularly during pre-season and competition season.
- Hydration - Ok, so this one goes along with #8, but many athletes don’t properly hydrate. Best case scenario, you’re not performing at max capacity. Worst case scenario, you have a heat stroke on the field and don’t make it. Not pretty, but it happens EVERY year. And chugging a glass of water or bottle of Gatorade when you feel thirsty is not gong to work. You need to hydrate throughout the day. Good rule of thumb: Take your body weight, divide by 2. This is the number of ounces you should be drinking every day. Add in a glass for every serving of caffeine you drink. Add in a glass for every hour that you’re doing profuse sweating.
- Off The Court - Be a good athlete, but just be a good person. While there are plenty of athletes to look up to these days, there are many who are less than stellar role models. Trust your instincts. Do what you feel is right. Do, say and act towards others the way that you would want to be treated. And please, please, please…think before you post or tweet. Once you do that, it DOES NOT go away. Your friends, family, coaches and scouts WILL see your social media activity. Get involved in community events. Somewhere there is a younger athlete that wants someone to look up to…be that someone.
So we hope these tips help you…both on the court or field and off. Our goal is to not develop athletes in a particular sport, but to help all kids be the best athlete they can be. Our camps and clinics focus on this ideology, which is why we believe they’re met with so much success.
Erin Morrow & Greg Holmes
Fitness & Wellness With an EDGE!
Gone are the days when pregnant women were told to ‘Get Your Rest’; ‘Don’t Reach Your Arms Above Your Head’; ‘Have Someone Else Lift/Do That’, etc. Today’s moms-to-be and new moms are more active, more fit and more healthy than ever…and it’s showing in their babies!
For several years now, professionals and doctors have told expectant moms to get up, get moving and exercise (within reason and within each individual’s own limits); but now researchers say that a pregnant woman’s workout will also aid her baby’s nervous system.
A recent study found that compared with those of sedentary women, exercisers’ fetuses had better control during breathing movement, a sign that development of their respiratory and central nervous systems was on track.
They also had significantly lower average heart rate and more heart rate variability, both promising predictors of health.
The exercising moms-to-be (between the ages of 20-35) walked at a moderate to vigorous pace, did stationary cycling or ran at least 30 minutes three times a week and supplemented these cardiovascular workouts with strength training exercises.
And what about supplements for mom & baby? It’s common knowledge that folic acid is a must-take when pregnant to prevent certain birth defects. But this vitamin is believed to be even more vital than ever. Women who hope to become pregnant that take the vitamin for at least a year before conception also reduces the risk of preterm birth by at least 50%.
Did you know that if you are an expecting mom and considered obese, 20% is is a number you need to be aware of? It’s the percentage of decrease in an ultrasound’s ability to detect fetal problems in obese women compared with normal-weight women.
20% is another percentage women who take antidepressants throughout pregnancy need to know. They’re 20% more likely to give birth prematurely. However, surprisingly, the same % of depressed women who aren’t treated for depression while pregnant will experience pre-term birth. These numbers are compared to only 6% of women who aren’t depressed give birth prematurely.
So what does all of this mean for expecting women? These findings and statistics may seem overwhelming, especially considering everything else you need to learn and prepare for to give birth. But having a good fitness, nutrition, stress management and overall wellness plan in place for your pregnancy is key to keeping both you and your baby happy and healthy, both during the pregnancy and after…and is the absolute best gift you can give your little one! So if you need help with your plan, don’t hesitate to contact us…we can help. We hope these stats gave you something to think about and consider if you’re pregnant or expecting to become pregnant!
On the flip side, after all that careful planning during the 9 months (and sometimes earlier), not much prepares you for losing the baby weight after delivery. We can help with that, too. Check out our awesome Power Mommy class (and check out the awesome sale we have going on right now – details at the bottom)…
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st…registration for the entire summer is cut off that day. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at email@example.com
-Fitness Instruction that focuses on endurance, agility, core and power, fat loss and lean muscle retention
-Pilates and yoga based instruction
-Supplemental health & wellness topics
-Must bring your own mats
-Fun filled atmosphere where you build friendships, camaraderie and share your goals with like-minded moms and their little ones
-Bring your little one to incorporate into your workout…use your Bjorn, backpack, stroller or just freestyle it. Little ones 5 and under only please.
Summer Session Start & End Date |
Monday June 4th 2012
Friday September 28th 2012
Get your workout in in the morning or evening |
8:00-9:00 a.m or 6:00-7:00 p.m.
4 Days a Week |
Monday – Tuesday – Thursday – Friday
2 Convenient locations |
Carriage Place Common Park; 4900 Sawmill Road; Columbus, OH 43235
Goodale Park; 120 W. Goodale St; Columbus, OH 43215; Southwest Corner by the old baseball diamond/backstop
4 Convenient Packages |
One Session $17
One Week of Sessions (4) $60
One Month of Sessions (16) $192
One Summer Unlimited (May-Sept) $499
1 Power Sale Going On |
Buy 1 single session, get the 2nd session FREE = 2 sessions for $17
Buy 1 week of sessions, get the 2nd week at 1/2 off = 2 weeks for $90
Refer a FRIEND |
Bring a friend and get your session for FREE. Refer a friend and get CASH BACK. Contact Power Flex for details.
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at firstname.lastname@example.org
**Space is limited in each Power Mommy, so sign up today! See you Monday the 4th!
What is Brown Fat? Can it be the key to weight loss? Can it really make you thin? We weigh in on this topic with today’s blog: All About Brown Fat!
Brown Fat is a type of fat found most abundantly in newborns – presumably to help regulate their body temperature. Adults are believed to have little amounts. Unlike more recognizable white fat, which stores surplus energy, brown fat burns energy to generate heat.
Researchers have studied brown fat for several decades in the hope that unlocking the mysteries of the unique fat could result in treatments to speed up metabolism & promote weight loss.
Promoting brown fat growth really is a plausible approach to weight control. It is attractive because of its simplicity. If more of our fat were brown fat, we would be leaner and better able to resist obesity.
Brown Fat Derived From Muscle
Professionals have identified what they call a “master switch” in mice, which promotes the production of brown fat. Brown fat and white fat have completely different origins. Brown fat is derived from muscle.
They’ve also described a different trigger for brown fat-the protein BMP-7, which is known for promoting bone growth.
By learning that we can stimulate the production of brown fat in mice in research situations, it is not unreasonable to think that we can also do this in humans.
Can Brown Fat Make You Thin?
Brown Fat Can Burn Off More Than 9 Pounds of Bad Fat Each Year
By activating the brown fat in your body, you could lose 9 pounds or more of bad white fat every year — without having to eat less or even exercise more.
New studies show that more than half of adult men and women have enough brown fat in their bodies to burn off substantial amounts of white fat — if the brown fat somehow is stimulated.
Brown Fat and Health
How does it work? Brown fat becomes activated when you’re cold. Activated brown fat burns white fat as fuel. It’s a very inefficient process that gives off heat — and consumes a lot of fat.
New studies show that:
- Obese people have less brown fat than lean people do.
- Men have less brown fat than women do.
- Older people have less brown fat than younger people do.
- People with high blood sugar have less brown fat than people with normal blood sugar.
It’s likely that more than half of all men and women have at least a third of an ounce of brown fat in their bodies — and that’s just in the neck, where brown fat is most easily detected.
If fully stimulated, they calculate that 1.75 ounces of brown fat would account for one-fifth of a person’s total resting energy expenditure — and that’s virtually all from burning off white fat, not sugar.
Finding ways to promote brown fat activation will have a major impact on the obesity epidemic.
So how can you boost your brown fat levels and burn off that white fat? Find out more by reading this article…
We’re just getting our blog started here at Power Flex and we have literally thousands of topics that we want to educate and entertain our readers on. But we’re always happy to hear from you, too. Have a topic that you’d like to know about? Question? Shoot us an email at email@example.com. Give us a call at 614-735-9890 or leave a comment on any of our social media outlets: Facebook, LinkedIn and Twitter.
Until next time, stay healthy & active!
Training for any sport is multi-faceted. Skill training for your particular sport and often positions within your sport is necessary. Strength training is also very important; and speed and agility training has come to the forefront in recent years.
But one medium of athletic training that is often overlooked is flexibility. Athletes typically go through some form of warm-up and cool-down stretching, but these regimens are often antiquated and are performed with little or no instruction or enthusiasm on the athlete’s parts.
All that is beginning to change. Professional athletes have come to realize the importance of a good flexibility program, and athletes at the collegiate and high school levels are quickly catching on.
Exercise mediums such as Pilates and yoga have garnered national attention with the participation of high-profile athletes such as Tiger Woods, Kobe Bryant, Tony Stewart and various teams. One member of the Cincinnati Bengals even opened a Pilates studio in the Cincinnati area.
So what’s making these athletes sit up and take notice of an exercise medium that was once thought of as something traditionally geared to the soccer moms?
Flexibility is needed for, among other things, improved range of motion and power output. Stretching properly allows the muscles to grow to their full potential providing increased speed and vertical height. It also prevents the possibility of over-training or likelihood of an injury. Here are some of the benefits Pilates and yoga have to offer:
- One session of yoga can provide dynamic stretching cycles for proper warm up, as well as static stretching poses more appropriate for cool down;
- Stretching cycles used in your yoga practice can be used to target different muscle groups to help prevent or overcome injury;
- Increased flexibility leads to better range of motion and core-strengthening leads to maximum power output, both of which lead to better performance;
- Having good flexibility and a strong core lead to decreased risk of injury and quicker recovery coming off an injury;
- Balance helps with agility and body control — both Pilates and yoga are exercise mediums that isolate balance exercises;
- Every form of competition is 90% mental – regular practice of Pilates and yoga works out your mind to improve concentration and mental focus;
- Regular yoga practice also helps with breath control – deep breathing techniques help deliver oxygen-rich blood to your muscles preventing fatigue.
The benefits of a good flexibility program, especially combined with a great core-strengthening program, are endless. Give your body the edge; athlete-based flexibility programs are available through our individual and group training, as well as our camps and clinics.
Thinking of starting a flexibility program but don’t know where to start? Contact us today, we can help you get that edge over the competition. In the meantime, stay healthy & active!
Erin Morrow and the rest of the Power Flex Team