We have started our three week workout programs and I have talked to you about keeping the goal the goal. Remember often times we fail at reaching our goals simply because we forget to keep the goal the goal. For this weeks blog I want you to write down your goal or goals for the next three weeks. Remember they must be specific and measurable. You should already have these on your goal and assessment sheet that I will be collecting on Dec. 21st
Tuesday, December 4, 2012
Keeping the goal the goal!
We have started our three week workout programs and I have talked to you about keeping the goal the goal. Remember often times we fail at reaching our goals simply because we forget to keep the goal the goal. For this weeks blog I want you to write down your goal or goals for the next three weeks. Remember they must be specific and measurable. You should already have these on your goal and assessment sheet that I will be collecting on Dec. 21st
Monday, November 26, 2012
Potential
The following essay was written by a young man named Blair Morrison who I had
the pleasure of competing with at the Mid-Atlantic Regional Qualifier for the
CrossFit Games in 2009. He finished 2nd in the regional and went on to finish
7th at the games. He has since opened up his own CrossFit Gym and has written
several quality essay's on his
blog. This one spoke
to me and I hope it does you.
Fitness Is...
Potential.
Everybody has it. Few reach
it.
It’s easy to assume that
people despise mediocrity because the world is littered with evidence of
humanity’s desire to excel—our obsession with talent, our reverence for heroes,
even our love of money. It’s easy to assume that everyone wants to
be his or her physical best because everywhere there are those wishing for a
better body type or a better lifestyle. They fill our virgin ears with a
symphony of sincerity and aspiration, but listen closer. They clamor with empty
voices.
The truth is that 90% of
people just want to get by. We pretend our ultimate goal is to be the best
version of ourselves, reading the right literature, quoting the right sources,
joining the right gyms; but the reality is far less compelling. If we are truly
honest we will admit that the level to which we might possibly rise is rarely
our chief concern. More important is reaching the level where we can merely
survive or, at the very least, mock survival. Getting there is much easier.
Getting there requires less time, less pain, and less effort. Getting there is
too often there enough.
I was speaking with my father
the other day about a friend of ours whose son wanted to be a college football
player. He had good size and natural talent, but he was a little slow and lacked
the explosive quality most big programs look for in an athlete. One evening
while having dinner with this family my dad suggested that the kid hang a bell
at the top of the hill abutting their property and ring it every morning before
going to school. Not only would sprinting up the hill begin to build the
explosive power needed for speed and acceleration but the sound of the bell
would become a symbol of his dedication to the goal. I wish I could say the kid
went out and rang that bell every day, or committed himself to some other
program in its place, but this isn’t that kind of story. He, like many others
like him, chose instead to remain a card-carrying member of that mediocre
90%.
Why? Because greatness is
HARD. Our bodies don’t care about potential. They were built to survive, not to
excel, and survival has gotten pretty easy as of late. Our bodies don’t know
that by being stronger and faster and leaner the likelihood of illness, disease,
and injury drop dramatically. Our bodies only know that it hurts like hell
getting there. It takes supreme physical and mental fortitude and an
unflinching, genuine ambition to overcome these hurdles. Most of us lack this
and it shows.
In this story his ability
wasn’t being measured against theirs or any others, only against his own
potential as an individual. He claimed that he wanted to be the best that he
could be, to give himself the best chance to be a college football player. But
when faced with the reality of what it would take to reach that goal he balked,
exposing his ambitions as half-hearted and insincere, and his athletic future to
be one ridden along the tired road to the middle. This is an all too common
tragedy.
After hearing this story, I
sat for a minute and observed my father. He was visibly disappointed by the
kid’s inability to commit himself to his goal. Yet I knew for a fact that my dad
had wanted to lose weight for years and failed to commit himself to doing so in
much the same way. This struck me as a prevailing irony, not just in this
conversation but in our culture in general, so I decided to ask him when was the
last time he “rang the bell.” He was lost for a second, then
smiled wryly as he got my meaning. “Too long,” he replied.
Sadly, it seems that our
praise of greatness and our distaste for mediocrity is an appreciation and
expectation reserved for others. We expect Jordan or Tiger or Ronaldo to reach
their potential every time they compete and we shake our heads when they fall
short. But we shrug off our love handles and that occasional chocolate cake as
acceptable losses. We cry for the children growing up without physical
opportunities, yet lie on the couch and amicably waste ours away. We claim we’re
too old, too fat, too injured, or too tired. The truth is we’re too obsessed
with getting by.
The good news is that
physical potential does not expire. It has no shelf life. Whatever state you’re
in at whatever moment, you can always be better. SO BE BETTER. Too often people
try to do this by setting a number to hit, a person to beat, or a mirror to
impress, implicitly attaching a finite quality to the process. This focus is
flawed. As you change and improve, so too should your potential grow and your
ambition swell. Remember that fitness is a goal inadvertently attained through
the systematic overestimation of yourself in all fields. It’s a
byproduct of setting the bar too high, of striving for perfection and falling
just short. It’s knowing that you’ll never get there but trying your damndest
nonetheless. It’s constantly pushing your limits in every direction regardless
of your skill. It’s finding a way to keep ringing the bell.
For this weeks blog, you need to leave two comments. First comment on what the essay means to you and then you have to comment on another students comment. Remember that everyone is entitled to their own opinion and to keep disscussion civil and appropriate as this is a school assignment.
Tuesday, November 13, 2012
Sleep
So far this semster we have looked at ways to get our body stronger, how to eat to support that strength, and way's to help deal with soft tissue and mobility issues. The final piece to our healthy living puzzle has to do with sleep. Please read the following article from the National Sleep Foundation on teens and sleep as well as the WTOP article on changing the starting time for the high schools and answer the questions at the bottom of the page.
Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.
Teens' natural sleep cycle puts them in conflict with school start times. Most high school students need an alarm clock or a parent to wake them on school days. They are like zombies getting ready for school and find it hard to be alert and pay attention in class. Because they are sleep deprived, they are sleepy all day and cannot do their best.
Schools that have set later bell times find that students do not go to bed later, but get one hour more of sleep per school night, which means five hours more per week.
Enrollment and attendance improves and students are more likely to be on time when school starts. Parents and teachers report that teens are more alert in the morning and in better moods; they are less likely to feel depressed or need to visit the nurse or school counselor.
There is currently a push in the county to change the start time of high schools. Here is an article from WTOP.
Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.
FACTS:
- Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.
- Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.
- Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.
- Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.
- Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.
CONSEQUENCES:
Not getting enough sleep or having sleep difficulties can:- Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;
- Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;
- Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;
- Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;
- Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and
- Contribute to illness, not using equipment safely or driving drowsy.
SOLUTIONS:
- Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!
- Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
- Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
- No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.
- When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!
- Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.
- Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!
- If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.
- Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.
- When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.
- Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.
Teens' natural sleep cycle puts them in conflict with school start times. Most high school students need an alarm clock or a parent to wake them on school days. They are like zombies getting ready for school and find it hard to be alert and pay attention in class. Because they are sleep deprived, they are sleepy all day and cannot do their best.
Schools that have set later bell times find that students do not go to bed later, but get one hour more of sleep per school night, which means five hours more per week.
Enrollment and attendance improves and students are more likely to be on time when school starts. Parents and teachers report that teens are more alert in the morning and in better moods; they are less likely to feel depressed or need to visit the nurse or school counselor.
There is currently a push in the county to change the start time of high schools. Here is an article from WTOP.
Montgomery petition calls for later school bells
Sunday - 11/4/2012, 1:29am ET
ROCKVILLE, Md. - Thousands of people across Montgomery County have signed a petition calling for later start times for high schools, which often start class before 7:30 a.m.The Washington Post reports more than 7,000 people have signed the petition since it was launched Oct. 15. It will be presented to the school board this month.Supporters point to research showing that lack of sleep is linked to academic performance, absenteeism and increased risk of depression and car crashes.Parent Shelly McGill of Bethesda says it's not safe for students to be out before the sun rises. A student was fatally struck by a car this week at 7:03 a.m. on her way to Seneca Valley High School.While a later school start sounds good to teens and many parents, it could have a domino effect. School buses in Montgomery County do double or triple duty, driving teens first, then middle schoolers and finally the youngest kids. Buying more buses to accommodate the time change for teens would be cost-prohibitive. Later start times would also conflict with after-school sports.Mary Carskadon, professor of psychiatry and human behavior at Brown University, says the teenage brain needs eight and a half to nine and a half hours of sleep per night. A teenager in Montgomery County would have to be in bed by 9 p.m. to get the right amount and still be on time the next morning - a bedtime many teens are unwilling to adopt. Joshua Starr, superintendent of Montgomery County Public Schools, has promised to take another look at the question. The petition goes to the school board in November. Fairfax County also has early start times. But Arlington and Loudoun counties start school later.WTOP's Rosemary Frisino Toohey and Heather Brady contributed to this report.Follow WTOP on Twitter.
For this weeks blog, answer the following questions on the Sleep Foundation Article and the WTOP article.
For this weeks blog, answer the following questions on the Sleep Foundation Article and the WTOP article.
- How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?
- What are some of the consequences of not getting enough sleep?
- Which strategies listed above would help you to get more sleep
- Do you think starting high school later is a good idea?
- What issues do you see developing if high school start times are pushed back?
Monday, October 22, 2012
Troubling Trends
Please read the article below and answer the questions at the end.
Obesity cuts U.S. children's life expectancy short January 13, 2011
For the first time in history, the next generation will not live longer than their parents.
“Diseases such as Type II diabetes, high blood pressure, heart conditions and joint deterioration - what were once considered ‘adult’ diseases - are regularly being diagnosed in children, due to the prevalence of obesity,” said Jessica Bartfield, MD, internal medicine and medical weight-loss specialist at Gottlieb Memorial Hospital, part of the Loyola University Health System.“What is particularly tragic is that studies have suggested that obesity in children today may contribute to a two- to five-year decline in their life expectancy, shorter than that of their parents, due to obesity-related diseases that are largely preventable,” said Dr. Bartfield, who is part of Gottlieb’s medically supervised weight-loss program involving physicians, nutritionists, exercise physiologists and behavioralists. She said obesity has many causes, including environment and culture. Genetics and parental weight status also plays a role.“If one parent is obese, a child has a 50 percent likelihood of being obese, and if both parents are obese, that skyrockets to 80 percent likelihood,” she said. Research by the Centers for Disease Control and Prevention found that 80 percent of obese children between the ages of 10-15 continue to be obese at age 25. Furthermore, the earlier obesity develops in children, the more severe it tends to be as an adult. Besides health implications, there are psychological and social effects as well.“In addition to decreasing years of life, obesity decreases the quality of life through social ostracism, bullying, social isolation, and poor self-esteem, which can lead to poor performance in school, in jobs and in life,” she said.
Top Five Ways We Can Reverse the Obesity trend.
Trend 1 – Parents take charge. “Focus on getting the family healthy, not putting someone on a diet,” she said. “Monitor and take accountability for what the family is eating. Plan meals, set limits and take the team approach.”
2 – Involve the Kids. “As a family, create a weekly meal plan, look up calorie counts, make a grocery list, read product labels, choose fresh rather than packaged and get everyone’s participation,” Dr. Bartfield said. “Everyone has to get on board to be successful.” google_protectAndRun
3 – Add fresh fruits and vegetables. “Replace apple sauce for oil in baked goods, add carrots, broccoli and kale to soups and omelettes, cut up fresh fruit as a side dish,” Dr. Bartfield said. “Even if it is dipped in a little low-calorie whipped topping or low-calorie salad dressing to make the fruit or vegetable more appealing to kids.”
4 – Cut liquid calories. “Soda, flavored milk, fruit punches and fruit -flavored beverages are loaded in sugar and empty calories,” Dr. Bartfield said.
5 – Prioritize breakfast and keep meals consistent. “Eating within the first hour of waking up powers the brain and jump-starts the metabolism for the rest of the day,” Dr. Bartfield said. “Choose protein and fiber in breakfast foods to boost endurance.” Establish set meal times, and calories per meal, and stick to them, with defined healthy options for snacking.
Keeping It Real“In overweight children with medical complications or obese children, strive for a one-pound individual weight loss per month,” said Dr. Bartfield, who uses guidelines by the American Academy of Pediatrics. “Focus on weight maintenance for overweight kids without medical complications. As kids continue to grow in height, their percentage Body Mass Index (BMI) on the growth chart will decrease.
Read more at: http://phys.org/news/2011-01-obesity-children-life-short.html#jCp
For this weeks blog I want you to answer the following questions.
1. How could you incorporate the "5 ways" into your life?
2. It has been said that people who are obese are lucky, in the sense that they have an outward sign of a problem. Does that statement make sense to you? Explain.
Obesity cuts U.S. children's life expectancy short January 13, 2011
For the first time in history, the next generation will not live longer than their parents.
“Diseases such as Type II diabetes, high blood pressure, heart conditions and joint deterioration - what were once considered ‘adult’ diseases - are regularly being diagnosed in children, due to the prevalence of obesity,” said Jessica Bartfield, MD, internal medicine and medical weight-loss specialist at Gottlieb Memorial Hospital, part of the Loyola University Health System.“What is particularly tragic is that studies have suggested that obesity in children today may contribute to a two- to five-year decline in their life expectancy, shorter than that of their parents, due to obesity-related diseases that are largely preventable,” said Dr. Bartfield, who is part of Gottlieb’s medically supervised weight-loss program involving physicians, nutritionists, exercise physiologists and behavioralists. She said obesity has many causes, including environment and culture. Genetics and parental weight status also plays a role.“If one parent is obese, a child has a 50 percent likelihood of being obese, and if both parents are obese, that skyrockets to 80 percent likelihood,” she said. Research by the Centers for Disease Control and Prevention found that 80 percent of obese children between the ages of 10-15 continue to be obese at age 25. Furthermore, the earlier obesity develops in children, the more severe it tends to be as an adult. Besides health implications, there are psychological and social effects as well.“In addition to decreasing years of life, obesity decreases the quality of life through social ostracism, bullying, social isolation, and poor self-esteem, which can lead to poor performance in school, in jobs and in life,” she said.
Top Five Ways We Can Reverse the Obesity trend.
Trend 1 – Parents take charge. “Focus on getting the family healthy, not putting someone on a diet,” she said. “Monitor and take accountability for what the family is eating. Plan meals, set limits and take the team approach.”
2 – Involve the Kids. “As a family, create a weekly meal plan, look up calorie counts, make a grocery list, read product labels, choose fresh rather than packaged and get everyone’s participation,” Dr. Bartfield said. “Everyone has to get on board to be successful.” google_protectAndRun
3 – Add fresh fruits and vegetables. “Replace apple sauce for oil in baked goods, add carrots, broccoli and kale to soups and omelettes, cut up fresh fruit as a side dish,” Dr. Bartfield said. “Even if it is dipped in a little low-calorie whipped topping or low-calorie salad dressing to make the fruit or vegetable more appealing to kids.”
4 – Cut liquid calories. “Soda, flavored milk, fruit punches and fruit -flavored beverages are loaded in sugar and empty calories,” Dr. Bartfield said.
5 – Prioritize breakfast and keep meals consistent. “Eating within the first hour of waking up powers the brain and jump-starts the metabolism for the rest of the day,” Dr. Bartfield said. “Choose protein and fiber in breakfast foods to boost endurance.” Establish set meal times, and calories per meal, and stick to them, with defined healthy options for snacking.
Keeping It Real“In overweight children with medical complications or obese children, strive for a one-pound individual weight loss per month,” said Dr. Bartfield, who uses guidelines by the American Academy of Pediatrics. “Focus on weight maintenance for overweight kids without medical complications. As kids continue to grow in height, their percentage Body Mass Index (BMI) on the growth chart will decrease.
Read more at: http://phys.org/news/2011-01-obesity-children-life-short.html#jCp
For this weeks blog I want you to answer the following questions.
1. How could you incorporate the "5 ways" into your life?
2. It has been said that people who are obese are lucky, in the sense that they have an outward sign of a problem. Does that statement make sense to you? Explain.
Monday, October 15, 2012
Blog #7 Macronutrients
The purpose of the last blog was to just get you thinking about what you eat. In the hustle and bustle of our daily lives we often become disconnected with our food and that was evident in many of your posts. Several people said they do not eat breakfast because they do not have time or eat whatever is around for an after school snack. This lack of attention paid to what we are putting in our bodies has had a dramatic affect on our overall health as a society. We will get into the scary statistics in a future post but just just know that the quality of the food you put into your body has a direct influence on your overall health. The problem is we do not always see those affects immediately, it is a gradual process over time.
Food is made up of calories and calories are energy. We need energy to support our efforts throughout the day so we need food. Every food that you eat can be classified as one of three macro nutrients. You have probably heard of them before they are Carbohydrates, Fats, and Proteins.
Carbohydrates provide energy for the body's cells including the brain.
Proteins are required for tissue maintenance, replacement, function, and growth, but in the absence of carbohydrates and Fats can also be used to provide energy.
Fats are required for tissue growth and hormone production, as well as regulating body temperature. They are also a source of energy for the body.
Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.
Your body needs all three macro nutrients in order to function optimally. Recommendations for how much of each macro nutrients individuals need vary based on several factors and are the topic of much debate and we will discuss this more.
For this weeks blog, I want you take a look at the day of eating you posted last week and use the information about macro nutrients above to break your day of eating down into its macro nutrients.
Your post should be in percentages, based on you meals throughout the day. For example, my daily macro nutrient profile usually looks something like this.
Carbohydrates: 35%
Proteins: 35%
Fats 30%
Food is made up of calories and calories are energy. We need energy to support our efforts throughout the day so we need food. Every food that you eat can be classified as one of three macro nutrients. You have probably heard of them before they are Carbohydrates, Fats, and Proteins.
Carbohydrates provide energy for the body's cells including the brain.
Proteins are required for tissue maintenance, replacement, function, and growth, but in the absence of carbohydrates and Fats can also be used to provide energy.
Fats are required for tissue growth and hormone production, as well as regulating body temperature. They are also a source of energy for the body.
Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.
Your body needs all three macro nutrients in order to function optimally. Recommendations for how much of each macro nutrients individuals need vary based on several factors and are the topic of much debate and we will discuss this more.
For this weeks blog, I want you take a look at the day of eating you posted last week and use the information about macro nutrients above to break your day of eating down into its macro nutrients.
Your post should be in percentages, based on you meals throughout the day. For example, my daily macro nutrient profile usually looks something like this.
Carbohydrates: 35%
Proteins: 35%
Fats 30%
Tuesday, October 9, 2012
Fueling Your Work
We are starting to get the hang of many of the lifts we are doing in class and will continue to put them to work, both as strength moves and in our interval training/metcon days. What we have not looked at yet is how you fuel your body to perform the hard work you are doing in class and more importantly your overall health. Your body is like a machine, think of it as a race car. If you put cheap fuel in a race car it will still go but will not perform up to it's capabilities. However, if you load that car up with high octane fuel, it will perform. Your body is the same way. You can live off of pop tarts and hot pockets, but they will not allow your body to perform up to it's full potential.
Over the course of the semester we are going to define what "high octane" foods are and try to help you shift your current eating habits to help support what you are doing in the weight room and ultimately make you more healthy.
For this weeks blog I want you to be honest and write out for me what you eat in a normal day. You can just write down what you had yesterday or if yesterday was not a normal day let me know what you normally eat. I want to know what and how much of everything you eat in a day. Break it down into breakfast, lunch, dinner and any snacks. If you normally skip a meal let me know that as well.
Monday, October 1, 2012
Deadlift Form Check
This week we are going to take a look at the deadlift. This blog will be a summative assessment worth 10 points. You have been working hard to get your form right because done incorrectly the deadlift can cause issues with your back. Take a look at the video below and let me know if you think his form is perfect or needs some work. If you think the form needs work, what does he need to fix and how would you help him fix it?
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