Sports Injuries Happen – Here’s How To Deal With Them

“Success is not final.  Failure is not fatal.  It is the courage to continue that counts.” – Winston Churchill

Strength Training Avon

It Happens

Let’s say you compete in a sport.  This sport can range from team sports like football, soccer, or basketball to individual sports like wrestling, powerlifting, weightlifting, or fitness.  You really enjoy the camaraderie of your teammates and competitors.  You really like training your ass off to be the very best you can be at your chosen sport.  You also really like the aesthetic, strength, and conditioning improvements that are an added bonus to training for your sport.   You’re passionate about it and have very lofty goals.  It’s part of your identity.

The Comparison Trap

awesome dog

 

A conversation goes like this:

Coach: “That was 5+, how many reps did you get on your last set?”

Client: “Well, I only got 12. Is that good?”

Coach: “That’s a lot more than 5, so yes, that’s great!”

Client: “Yeah it’s okay. But So-And-So did 15 last week. I’ll never catch them.”

Or something like this…

Client: “I just did my first ever chin up by myself!”

Coach: “That’s amazing!” *Copious high-fives*

Client: “Yeah it’s pretty good, you know, for me. Someday though, I’ll beat So-And-So…”

Comparison. It happens to everyone at one point or another in life and is prevalent in many areas – family, work, fitness, social media and more.

What Rep Range Should I Use?

I get asked all the time “What rep range should I use?”  I usually answer this with a tongue in cheek “Yes”.  I think most people get stuck in the rut of thinking they must use a certain rep range to achieve a certain goal.  bodybuilders need to do high volume and powerlifters need to do singles and triples.  That’s the ‘rules’ right?  Well those rules aren’t exactly wrong, they’re just not the best answer for long term success.

Strength Training

Before we go any further, let’s talk a little about General Adaptation Syndrome (GAS).  GAS is a term used to describe how the body handles stress.  Yes exercise is a stress, and your body is very good at adapting to it. The body will use hormones to restore itself to homeostasis in response to the stress.

Meet May’s Client of the Month – Jason!

Jason Trent

What made you initially choose Nunn’s Performance Training?

I had a friend working out there and he recommended Nunn’s. I was looking to get back in shape and decided to try it out.

What have your accomplishments been so far?

I’ve lost weight, increased my endurance and increased my strength. I also competed in my first power lifting meet in March and hit some new PR’s.

How has your success in the gym impacted your daily life?

I have way more energy to take care of the day to day tasks. I’m less winded chasing my kids around and playing.

What are your future fitness goals?

My goal for next year’s meet is to squat 400, deadlift 430, and bench 240. I also want to keep losing weight and body fat while increasing my strength and endurance.

The How and Why of Rest Days

You’ve seen us talk about rest on the blog here and there. Well, I am dedicating today’s blog post to the rest day. Why you should do it, how to do it and when.

546fdf4b7a0799cf9d04f7809231e38b

In today’s society, we are taught that results happen while action is occurring. We accomplish tasks as we go, on and on without rest, in the name of productivity. More is more. However, that’s not necessarily true when it comes to exercise; results happen when we rest.

Rest days are critical to performance for a variety of reasons. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Recovery also allows the body to replenish energy stores and fluids lost during exercise. Without sufficient time to repair, the body will continue to break down which can lead to symptoms of overtraining. Some signs of overtraining include disinterest, staleness, increased heart rate (even at rest), decrease in performance, depression and illness among others.

Powerlifting Meet Checklist and Tips

Powerlifting

Properly exiting the platform

 

Checklist:

 

  1. 1.      Shoes
  2. 2.      Belt
  3. 3.      Change of clothes (pads for women)
  4. 4.      Food
    1. a.      Simple sugars between attempts (Gatorade, banana, candy, etc)
    2. b.      Complex carbs, protein, and caffeine between lifts – remember, the meet may go on for several hours (Protein bar, sandwich, preworkout, etc)
    3. c.     NOW IS NOT THE TIME TO TRY NEW THINGS!

 

Tips:

 

  1. 1.      Squat
    1. a.    Start wrapping your knees when you are “In the hole”
    2. b.    Unrack the weight
    3. c.     Listen for the “Squat” command
    4. d.    Squat until your ass hits the floor and stand back up – DO NOT MISS A LIFT BECAUSE YOU WEREN’T DEEP ENOUGH! Leave no room for doubt.
    5. e.     Wait for the “Rack” command – I know it’s exciting to hit a big weight, but keep your composure until you’ve followed the judge’s commands

10 Active Outdoor Activities That You Can Do This Weekend

Canoe Trip aug14

 

August 2014 Nunn’s Canoe Trip

Spring has finally come! Wahoo!! While the weeds start to thrive and other green plants start to poke up from the ground, it’s time to remember what fresh air smells like. Leave your Netflix bingeing for another rainy day; it’s time to get outside! Here are a few ideas to get you moving and out the door.

  1. Gardening. Yeah, those weeds I mentioned above? They’re seriously starting to grow and now is the best time to get at them. Grab your gardening gloves and a trowel and play my personal favorite springtime game: “Is it a weed or a plant that I planted last year and forgot about?”
  2. Hiking. Go to a local or state park and enjoy the smell of the woods and the soft earth underfoot. Challenge yourself to tackle a big hill while you’re taking in your beautiful surroundings. Skip some stones and find a walking stick for good measure.

Thirty Three Random Thoughts, Quotes, and Ramblings

This month marks the 33rd time I’ve made the trip around the sun.  To commemorate it, I figured I’d give you 33 random thoughts, quotes, and ramblings.  Here they are:

1.  We don’t just die once; we actually die three times.

This is more of a philosophical idea than a physiological fact.  I’m not sure where I first read this, but the idea is that when you die you actually die three times.  The first time is when your heart and breathing actually stop.  You are clinically dead.  The second time is when you are seen the last time.  This is usually at the hospital or funeral home.  The third death, the most important one in my opinion, is when your name is spoken the last time.  This is a product of how much influence you had on the world.  Think about this one.  Most people’s names die out within a couple generations, but the one’s who made a big impact are spoken about for centuries.  A big goal of mine is to always leave a lasting, positive impact on the ones around me.

Now Offering Program Design Services!

Have your lifts stalled?

Has your weight loss plateaued?

Are you planning on competing?

Are you just not getting the results that you want?

 

Jerry CORE squat

Everyone needs a coach – myself included!  The best gains I’ve gotten is when I was under the watchful eye of another coach.

I’ve written training programs that range from elite division 1 athletes, to competitive strength athletes, to general fitness goers, and everything in between.  So, why not let me help you with our new program design service?

What do you get?

For our program design service, you get an individual evaluation.  During this evaluation, we will discuss goals, take starting measurements, and do a functional movement screen (we can do this face to face or distance).  After the evaluation, you’ll get a program specifically designed for your goals and ability level.  The program design will include a monthly meeting to reassess goals and to update the plan.

How to Embrace the Walking Break

Untitled21_thumb

 

I know it’s only February but spring and summer races are just around the corner. It’s time to get started with training! Whether you’re running your first 5k or your 50th marathon, walking breaks can be advantageous to any runner.  I’ve been a fan of the walk/run for a long time; I find it more maintainable and enjoyable than just slogging away miles and forcing myself to not slow down.  I’m always a little disappointed to hear when someone is “so embarrassed” about having to take a walking break. Just because you’re walking some doesn’t mean you’re not a runner! Here are a few ways to embrace the walk:

  1. Know that doing walk/run intervals can make you faster overall. By allowing your legs to rest and recharge while walking, you can inject more energy into your run intervals. This time also allows you to recover your breathing and heart rate. Most of the time when I run/walk I end up around the same pace I would be if I ran the whole time.