Pitfalls of Sport Specific Training
By Kent McCurdy
time we have seen an increase in the size and speed of our athletes,
but we have also seen a decrease in overall athleticism as well
as an increase in the incidence of injuries particularly among
youth athletes. This is can be attributed to multiple factors
but the two that I feel are the biggest culprits are early specialization
in sports and unbalanced training that does not blend all the
components of fitness(cardio, strength, flexibility, speed, agility,
quickness, coordination, balance, and power). Early Specialization
in sports decreases the range of learned movement skills an athlete
possesses and is a limiting factor in their overall athleticism.
The goal should be to create the best athletes through exposure
to multiple sports and a wide range of movement skills.
For coaches and trainers the term
sport specific training is right up there in popularity with core
training or functional training. Most trainers/coaches, myself
included, freely use sport specific training when talking shop
with athletes, parents and other coaches in an effort to ensure
them that their athletes will be trained in a manner specific
to the demands of their sport. As a result it is very common to
see trainers developing programs and new exercises that mimic
the demands of the sport but neglecting some of the more fundamental
movement skills needed for a well rounded athlete.
There are fundamental movement
skills that are crucial to the development of all athletes regardless
of sport and if we as trainers and coaches neglect to teach one
of these aspects because they are not specific to an athlete’s
particular sport then we are doing that athlete a disservice.
Sports are inherently unpredictable and regardless of the particular
demands of a sport athletes will get beaten or make mistakes that
will put them in a position that will require them to improvise
and adapt. The player that is more athletic and more proficient
in a larger number of movement skills will be in a better position
to make the needed movement, be successful and ultimately win.
Because of the nature of the sports
environment today I believe Early Specialization is here to stay,
which means it is up to us as the trainers and coaches to create
a well balanced training regimen that blends all the components
of fitness and provides our athletes with the largest toolbox
of movement skills possible that bridge multiple sports. In short,
if the athletes are not going to gain these skills from playing
multiple sports then they need to get these skills through their
training. A good training program will not only address the specific
demands of the athlete’s sport and position but will also
address the demands needed for that individual to be a better
What a Great Inspirational Story about Peter Ajello!
a weight loss story just simply breaks through new barriers. If
weight loss was an Olympic sport then Peter Ajello would certainly
be a contender for a gold medal. Peter Ajello lost 200 pounds
in 16 months. Not only did he lose a lot of fat, he also trained
hard and has built a pretty good physique, certainly something
to be proud of on a beach. Peter was so overweight that his life
was in serious danger. At his maximum he reached 425 pounds. He
was suffering from diabetes, had dangerously high cholesterol
levels, was suffering from gout attacks that literally disabled
him temporarily. He was morbidly obese and had at the time less
than a year to live. He was on 14 different medications for the
problems caused by his obesity, and ultimately suffered a near
fatal diabetic stroke.
When CBS heard about his weight
loss they got him on The Doctors Show. He was soon called “The
Weight Loss King of South Florida” and CBS put him in contact
with plastic surgeon Dr. Jason Pozner who would later carry out
his skin removal operation.
How Did He Put On Weight?
He just started eating too much of the wrong thing, like most
people do these days. He ate lots of pizza, started drinking beer.
He spent a year guzzling sugar drinks and eating junk food. Things
came to a head when he woke up one morning after suffering from
a diabetic stroke.
How Did He Lose Weight?
Peter started out by himself. He realized he has to take immediate
action – in fact his doctor told him too, or he’d
die – and he started his own walking program. Just walking
around his block, a little further each time. Most importantly
he stopped eating pizza and drinking beer.
Very soon Peter lost 50 pounds, just from cutting the junk food
The Weight Loss Bet:
But he was still very overweight. It was then that his friends
came to the rescue. Two close friends made a friendly bet with
him. If he could lose 100 pounds in 5 months (it was August 1st
2008 and the bet was to lose weight by New Year) they would give
him a total of $15,000.
The Real Motivation –
One Inch at a Time
The thought of winning made him more determined, but the real
motivation came from an unusual direction. He sat at home watching
the film Any Given Sunday. He caught Al Pacino’s motivational
locker room speech, and that was what he really needed to make
him get up and take real action to win his challenge.
Al Pacino’s Motivational
Locker Room Speech
We’re in Hell right now …. we can fight our way back,
climb out of hell, one inch at time. We claw for all those inches.
I am willing to fight and die for that inch. That is what living
is. After watching this Peter really started working hard. In
just two months he increased his fitness enough to go from a 7
minute treadmill workout to a 60 minute workout.
Was Taught How To Eat
Peter soon hit a plateau. He was tired and stopped losing weight.
He did not know why. But a personal trainer in his gym came to
his aid after seeing his amazing progress. He then learned how
to eat healthy food, what type of carbohydrates and proteins he
should eat to increase his energy levels so that he could train
6 Pound a Week Weight Loss
In the last few weeks of 2008 he worked incredibly hard and by
January 1st 2009 he weighed in at 248 pounds. That was 157 pounds
lighter than he was 6 months previously. He lost an average of
6 pounds per week over a 6 month period.
Peter Has Lost Diabetes
Peter still has a 36 inch waist, there is little doubt that he
plans to carry on working out though. But the most important change
is that Peter has actually lost diabetes. He no longer suffers
from Type 2 Diabetes. Proof that it is caused by being overweight
and poor diet, and that diabetes is reversible.
Kari Williams –
Pete’s Personal Trainer
Pete employed personal trainer Kari Williams to help move his
fitness to the next level. To ensure that he kept the weight off
he knew he had to start getting fitter too. Also he wanted to
have skin removal surgery after he lost weight, and before plastic
surgeon Dr. Pozner would allow this he had to lose a significant
amount of weight and show that he was going to keep the weight
off. Kari Williams had Pete performing all sorts of exercises,
such as stair climbs with dumbbells, walking lunges, bicep curls
and dumbbell presses.
Pascal Durand –
Pete also had a nutritionist that helped him improve his diet.
Pascal got Pete eating high fibre and low GI foods. This again
help stabilize his blood sugar levels, control his appetite, make
his body work hard to digest food and start to improve the health
of his digestive system.
Pete’s Diet and TRU
Pete ate TRU Chocolate to help him control his cravings. He believes
that TRU Chocolate actually helped get over his diabetes as it
helped him control his blood sugar levels. This is what Pete said
about his diet:
I also had a secret weapon which was TRU Chocolate which a lot
of people misconceive, but they should not, because these chocolates
whatever is in them, cut my portions in half, and what it boils
down to is: CALORIES IN, CALORIES OUT. REST, DIET, THEN EXERCISE.
This is what TRU Chocolate say about their product:
• TRU Chocolate assists with weight loss programs
• TRU Chocolate is a great source of Antioxidants for kids
by enjoying it as healthy snack
• TRU Chocolate is great for late night snacking anytime
• TRU Chocolate is Diabetic, Gluten, Vegan and Celiac friendly
You can order TRU Chocolates at http://www.Peterajello.com
and his Family Tell His Story
This is one of those truly amazing weight loss stories. Peter
is proof to the World that you can reverse obesity. You can win
back your life. Inch by inch you can claw your way out of the
pits of hell and live again. He did not take any drugs, no pills,
no diet fads. He followed a healthy diet and workout program to
What is most amazing, is the excellent tried and tested weight
loss program Peter developed with the help of his friends and
personal trainer. You too can lose weight and get fit again, but
most importantly, take full control of your life again.
He also shares his story on his
website. Not only that, he is now helping others to learn how
to lose weight. His first publication Mind Over Body is due out
late 2011 just in time for the new year and new you.
Peter is an inspiration to all. Every overweight or obese American
should read his story.
believes in using all forms of exercise to maintain true fitness
in mind and body. As a student at New York University, Kristin
discovered the profound effects of yoga, Pilates, fitness and
healthy eating while completing her Bachelor of Fine Arts. She
was inspired to share this empowering experience with others.
Although she is a formally trained actor and model, she chose
to pursue a career in fitness where she could share her passion
with as many people as possible. Kristin is a certified yoga and
Pilates instructor as well as an ACE certified personal trainer.
She is originally from Pocatello, Idaho and currently resides
in New York City.
Kristin's career as a fitness professional
has led her to teach group classes and private clients, conduct
retreats, make television appearances, contribute to magazines
and develop incredible DVDs, giving you the chance to benefit
from her knowledge and experience. She also regularly donates
her time to teach yoga in schools across New York city because
she values community and is truly dedicated to sharing the gifts
of yoga, Pilates, fitness and healthy eating.
As a fitness expert , Kristin has
appeared on CNN, FOX, the CBS Morning Show, ABC's Good Morning
America, The Tyra Banks Show, and the Isaac Mizrahi Show. She
has contributed to magazines such as Pilates Style, Fit Yoga,
Health, Shape, Fitness, Self, In Style, Women's Health, Body &
Soul, and Prevention. She is a Contributing Editor for Health
Magazine. Kristin has graced many magazine covers including Pilates
Style and Fit Yoga. Kristin is an avid spokesperson for companies
and causes that promote health and wellness. She is also Fila's
Kristin's approach to fitness is
truly innovative and she has proven her effectiveness as a teacher;
She has trained elite athletes, celebrities and models. Her instruction
is highly sought after because she delivers results and invites
you to enjoy the journey. Kristin thrives when she gets to be
creative and develop customized strategies for committed individuals.
She is highly knowledgable, friendly and incredibly down to earth.
Kristin has taught at Reebok/Sports Club LA, Yoga Works, Clay,
and Equinox Fitness. She has led retreats to Mexico, Italy, Morocco,
Central and South America and throughout the United States.
Kristin's DVDs are like nothing
else in the marketplace. She sets herself apart with a unique
teaching style, impressive knowledge base and an unparalleled
dedication to helping others meet their goals and enjoy improved
fitness and health. Kristin demystifies the disciples of yoga
and Pilates without losing sight of their origins and strives
to create a program that is truly available to everyone. Kristin
is a confidante, friend, and fan of your success who cheers you
on to attain goals that might otherwise be out of reach. Kristin
will show you how to surprise yourself and help you to become
more fit, have fun, and live a fuller life.
Nathan Blake's Great Cardio Workout
in Under 10 Minutes:
Nathan Blake (Nate)
has been dancing and playing sports all his life. He played basketball,
track, x-country and earned a Dance degree at Hofstra University.
He's been dancing professionally for 13yrs and has been into fitness
16 yrs. Nate's first rule in class is allways have FUN and everything
else will fall in place. Passion & Energy are his G-d given
talents. He tries to pass it on to who ever takes his class. So
if you love to "shake yo Thang" then come holla!!! as
he likes to say.
Kids Health & Fitness
Confidence and Self-Esteem Via Sport by Darrell Morris
Building Confidence and Self-Esteem
thru Sports Having confidence within yourself is an important
attribute to have. If you have a healthy dose of it, you are more
likely to effectively navigate life’s twists and turns and
to cope better with new situations, confident in your abilities
to handle what is thrown at you.
You realize your self-worth, and
embrace life with a willingness to take more risks and accomplish
more. Performance psychologist and author Jim Loehr summed it
up best when he said, “With confidence, you can reach truly
amazing heights without confidence, even the simplest accomplishments
are beyond your grasp.”
Starting at an early age, we attempt
to find ways in which we can encourage our children to build their
own self-confidence and self-esteem because we know just how vital
it will be to them throughout life. There is a wide range of ways
in which you can build self-confidence in children. They range
from actively listening and encouraging them in their endeavors,
to supporting them in making their own decisions, to simply providing
unconditional love and support. For some, self-confidence will
come naturally. For others, it will take time and nurturing in
order to fully develop.
One popular platform that has consistently
been shown to assist children in building their self-esteem and
confidence is organized sports. Studies have shown that a child’s
involvement in a sport can:
Promote general good health and fitness which
leads to a strong self-image.
• Provide achievable, realistic challenges which
develop their “can do” attitude that in turn supports
the building of self-confidence.
• Introduce them to other children with similar interests
facilitating friendships and boosting self-esteem
• Assist in the natural release of endorphins and
adrenalin which creates a flow of positive energy
counterbalancing those lows we often experience in life.
Participating in a sport is not
for every child and a child should not be forced to join a sport
if they do not enjoy it. If a child does however express an interest
in organized sports, be sure that they choose one for which they
show an aptitude. Otherwise, the results could prove far more
destructive to their self-confidence and sense of worth.
Also, select a program that
emphasizes enjoyment as well as setting and achieving goals. Programs
that focus on these positive aspects are more likely to allow
your child to succeed and thrive. Finally, always provide your
child with praise and encouragement for all their efforts no matter
how small it may seem to you. The greater reward of nurturing
a child with a healthy self-confidence and self-esteem by far
outweighs the little effort it takes to say, “Great job!”
or “I’m proud of you.”
• 3 lbs of Fresh Shelled Peas
• 1 Large Can of Crushed Italian Plum Tomatoes
• Parmesean Cheese
• 2 to 3 TBSP of Olive Oil
• 2 Cloves of Garlic
• 1/2 Dozen Eggs
• Salt and Pepper (to Taste)
• Fresh Basil (to taste)
Saute garlic in olive oil till slightly browned. Add crushed tomatoes,
cover and bring to a boil. Add shelled peas, basil, salt and pepper.
Cover and cook slowly until peas are tender. When peas are tender,
bring to a vigorous boil, then crack each egg and add to the pot
one at a time. Eggs will poach in the liquid. Cover and cook long
enough so when the eggs are served the yolks will appear just
about hard boiled. Serve with parmesean cheese and italian bread.
Bowls of the peas and eggs can
also be served with pasta.
Fitness 101: What a personal
trainer's weekly workout routine looks like
by Allan Zimmerer
Many people out there neglect
exercising simply because they have the wrong impression about
how much commitment it takes to live a healthy life and have healthy
body that resists aging and provides high levels of energy for
other aspects of your life. We're going to take a look at a personal
trainer's exercise routine for each day over the past 8 days.
This was a randomly selected week, and we will look at a high
level, the types of workouts that were done on each day, and the
aggregate time spent on each workout to give you a sense of the
total weekly commitment required to be in peak condition. What
many don't realize is that one can achieve great results by committing
to regular, moderate to strenuous, activities for just 30-45 minutes
4-5 days a week. It's all about consistency.
Saturday: 90 Minutes: Tennis
Sunday: No exercise
Monday: 50 Minutes: Upper body weight training + abdominals
Tuesday: 45 Minutes: Ran for 35 minutes, 10 minutes of cool-down
Wednesday: 50 Minutes: Upper body weight training + abdominals
Thursday: 35 Minutes: Lower body weight training + obliques
Friday: 90 Minutes: Tennis
Saturday: No exercise
Total workout time over 8 days: 6 hours.
In the same amount of time, most
Americans sleep for 56-64 hours and spend 33 hours watching TV
on average (NY Times). Drop the extended tennis for a quicker,
more intense workout and you can be in amazing shape for 4-5 hours
a week. That's not so bad, is it?
Key Points: The routine above works because it has balance; it
involves high intensity physical activity on most days of the
week, and involves activities enjoyed by the person (tennis).
The Takeaway: Don't feel that you
have to match this routine; everyone needs their own routine and
enjoys different things. Do your best to do moderate to strenuous
activity most days of the week from 30-45 minutes and your body
will start to change to adjust to its new environment, why exercise
We're all busy, and don't have
time to figure out what the right combination of activities are
to reach our goals with the rest of life's demands. You may also
not know how to properly balance the activities you love with
an exercise program to give you the balance your body needs. In
fact, an unbalanced workout can wreak havoc on your body down
About the Author: Alan Zimmerer,
founder of LeanDream, a company that provides custom online personal
training with a Certified Personal Trainer, has over 8 years of
experience designing custom workout plans. LeanDream takes all
the thinking out, gives you a routine that saves time, and delivers
results while incorporating the activities you love.
Commercial Property Owners – How Does Solar Power Work? by Steven Schwartz
sun is the hottest thing for Commercial Properties (Fitness Centers,
Schools, Office Buildings, etc). Solar PV Systems are an excellent
investment and long-term hedge against rising electricity prices.
The historical cost of energy has increased over 5.5% annually,
and in the last decade alone, the price of energy has doubled
in many areas of the U.S.
With a tough economy, many business
owners and property owners are looking to insulate and protect
their budgets from high levels of energy inflation. More and more
property owners are turning to Solar power to boost the value
of their buildings and also take advantage of significant City,
State and Federal incentives for installing solar power systems
on commercial buildings. Payback periods are between two and six
years and in some cases the Internal Rates of Return are in excess
How Does Solar Power Work?
Usually you’ll find solar panels mounted on roofs to maximize
space and exposure to the sun. Solar Water panels comprise of
a tubular water containment system. Solar electric panels have
a flat glass surface protecting a number of photovoltaic crystalline
cells. When sunlight strikes the solar panels, electricity is
1. Solar Water Heating.
The sun can heat the solar panels that are filled with water,
in turn raising the temperature of flowing water to either your
pool or hot water heater in your home. This keeps the energy cost
of heating water to a minimal.
2, Grid-tied electric power.
Sometimes solar electric panels can be connected through
an electric meter to the local electric company’s power
grid. This allows the property owner to gain a flexible way to
draw and off-load power. When more power is produced than needed,
excess electricity flows into the local grid, turning the electric-meter
backwards to earn credits. When a property owner needs additional
power, they draw power back from the grid, turning the electric
meter forward and utilizing credits.
By using solar power, property owners can increase property values
and insulate properties from rising electricity rates.
Article provided by OnForce Solar.
OnForce Solar is ranked the 4th Fastest Growing Energy Company
in the Nation by Inc. 500 and services NJ, NY, CT, MA, PA, and
in Pilates and would like to know more about scooping?
(Cheryl - New York, NY) Answered by Frankie Puglisi
for Better Scooping! By Frankie Puglisi
Even those of us who have been practicing Pilates for several
years need to revisit the scoop every once in a while. Certainly
for the “newbies” amongst us we can never be reminded
of the scoop enough times as we diligently try to learn the Pilates
techniques. I would like to take this opportunity to look at the
scooping muscles and biomechanics of a good scoop so that we may
all benefit from our Pilates lessons even more by scooping better.
Anatomy of the scoop……
The pelvic floor muscles, transverse abdominal muscles and external
obliques must contract in order for us to scoop. Below are pictures
of these muscles to help you understand the various layers of
contraction we are seeking to attain.
Step 1: contract
the pelvic floor in and up (close the elevator doors from side
to side and then pull up inside the pelvis)
Step 2: contract
the transverse abs inwards by pulling the navel towards the spine
(narrow the elevator shaft as the elevator goes up towards the
Step 3: pull the ribs down towards the pelvis
by contracting the external obliques (as if putting the roof on
Practicing the scoop…..
There are many ways and places to practice scooping and all of
them are good. It does not matter so much where and when you scoop
but rather that you do it and do it well! Perhaps the following
suggestions will help you get better:
• Standing on line at the grocery store—get
taller and skinnier by pulling in and up with your pelvic floor
and transverse abs—people will comment on your posture and
friends will ask you how much weight you have lost!
• Driving the car—pull away from
the seatbelt and grow taller—your back will feel better
when you get out of the seat!
• While doing cardio—whether walking,
running or riding remember to zip up the abs while exercising—you
will find you can go longer and harder with a lot less effort
(therefore burning more calories!!)
• During any everyday exertions!—I
was thinking of lifting children and laundry but I will leave
this one to your imagination!
Whatever you do on a regular basis, practice scooping while you
do it and you will most definitely reap the rewards!!
Scoop and breathe….. Pulling in and up is not that difficult on an exhale,
but you need to practice scooping on an inhale as well. A good
breathing exercises is to lie down on your bed and breathe as
deeply as you can without losing your scoop and allow the back
ribcage to expand into the mattress i.e. send the breath backwards.
This is not easy but it helps if you practice on a mattress because
of the softness. After a few nights of “at home” breathing
and scooping practice, try the same breathing technique next time
you have your Pilates lesson. It is a little bit harder to do
on the reformer carriage or mat but with practice anything is
possible. And remember: no matter where your breath goes you must
not lose your scoop. The elevator needs to always be going up
to the penthouse floor and certainly not crashing down to the
Frankie Puglisi is a sought after
presenter for fitness, yoga and Pilates. She has been working
in the health & wellness field for over 20 years and holds
18 certifications along with a masters degree in psychology and
physiology. Frankie owns the Pilates Institute of America which
trains and certifies Pilates instructors worldwide. She has authored
over 15 training manuals, developed numerous certification programs
and starred in 12 Pilates DVDs including 2 with her friend and
mentor, Lolita San Miguel, the only living person certified by
the late Joseph Pilates. Frankie is available for workshops, seminars
or private lessons by calling 561-784-9613 or visiting www.piaworkshops.com.
NOTE: please remember
that without scooping Pilates does not work and may even hurt
your back. Scooping is simply a muscular contraction of the pelvic
floor and abdominal muscles and can be done in ANY position including
face down, sitting, standing, kneeling, bent forwards, backwards
Thank You to Our Sponsors
If you're interested in sponsorship
/ promotional opportunities.