A Fresh Start

2020 was a special year---and not in a good way. After such a year, how do we move forward? 

Unfortunately, the end of 2020 does not signal the end of the pandemic, so it's a given that we maintain safe habits of wearing our masks and social distancing. For anyone interested in fitness and wellness, maintaining consistency in training should also be a top priority for the new year.

During the pandemic, injury rates seemed to be higher than usual among sports teams and officials. From my observations, one apparent cause was interruption in training. 

Prevent Training Interruptions

When both my training facilities were forced closed for over two months, I had to make some changes to maintain my routine. With improved weather, I exercised outdoors. I also made use of a home gym to continue my training. While not ideal, I was fortunate to have alternatives to continue during the closures.

Several of my clients had similar experiences of interruption in training. To avoid a repeat, I encourage all clients to create a solid backup plan and I help them to formulate it. There's no guarantee that fitness facilities will not close again. 

Other top recommendations for a good start in the new year:

• Maximize  your efforts. Seek professional assistance. Work with a trainer to help you plan and accomplish your goals.
• Identify and address potential obstacles. Address challenges and anything holding you back---especially injuries. Work with a trainer and rehabilitate in the off-season.
• Improve your nutrition. Hire a nutritionist or ask for recommendations from your trainer.  
• Stay positive. Keep motivated. In spite of everything, you are still standing.

The new year is a time for making resolutions, abandoning old habits, and being optimistic. No matter what happened in 2020, and regardless of what's to come in 2021, let's get this year started on the right track. 

Get Started. Get Game Ready. FSE GameReady

Refocus on Fitness when Covid Restrictions Return

2020 has been a year full of uncertainty---and it's not over yet. Regardless of what's happening, I will continue to encourage you with ways to stay healthy in the midst of the Covid-19 pandemic.

Depending on your location, public health restrictions may once again block you from your normal activities. But don't let that block your healthy lifestyle! 

Keep exercising and stay on track to meet your goals. Check out my short fitness videos below. These two routines will help keep you moving at your home, office or other open space. 

Don't let the pandemic strike out your workout plans. Strike back by keeping yourself fit and healthy. Stay Fit. Stay Healthy. Stay GameReady. FSE GameReady.

Cardio Circuit: Perform each exercise for 20 seconds. (Repeat)

Cardio Hip and Core Routine: Perform each exercise for 45 seconds. (Repeat)

Gratitude and the Connection to Good Health

Perhaps you have heard that gratitude, optimism and positive thinking can impact your health and improve recovery from illness. 

According to WebMD, gratitude is an immune booster, stress buster and supports good mental health. 

This has been a difficult period for all of us so I hope that you are doing your best to stay healthy and safe until we see this pandemic through. 

Despite all the difficulties, challenges and losses, we are still here. And that's certainly something we can be thankful for.

Happy Thanksgiving.

On-the-go Workout Tips

Covid-19 is still here. No doubt you are probably limiting your travel and choosing to instead participate in virtual meetings, when this is an option. For sports officials, who regularly travel, and for anyone with upcoming business or holiday travel, take time to prepare in advance to maintain your fitness routine away from home. 

Like most of us, your fitness routine has been put off course by the pandemic. I encourage you to consider these tips as you travel, to maximize your fitness efforts. 

• Pack workout clothing and shoes. If you have some gear with you, it increases the chances that you will actually exercise.
• Set aside some time for your fitness routine. Whether it's ten minutes or an hour, doing something is better than doing nothing!
• Take the stairs. If your hotel has stairs, choose to walk instead of riding the elevator. Make it interesting by breaking it up: walk up one flight of stairs, walk to the end of the hallway, walk up another flight of stairs and repeat until you get to your floor, or until you finish the workout.
• Take advantage of the hotel gym or exercise in your room. Watch these videos for exercises you can do on the hotel fitness room equipment. No hotel gym? Sit-ups, push-ups, and squats are always a good go-to routine. 
• Push the plate away, get up from the table and take a walk. Bring someone with you. The holidays are always the perfect time to lose your fitness focus...so don't!

Remember: your body doesn't know that you're traveling. Keep everything as consistent as you can. Stay in control while you're on the go.

Travel safe, Travel smart. Stay fit.  

For more tips, check out the fitness videos at ______

Stay in the game --- VOTE!

It's the first Tuesday of November. If you haven't done so already, get out there and exercise...your right to vote! 

If you're voting today, there's a chance that you will be waiting in long lines. Take a few care items with you:

• Nutrition and hydration - take along your favorite to-go foods and drinks 
• Weather shields for your location  - Grab a hat, coat/windbreaker or sunglasses and a visor (depending on where you are!)
• Comfort accessories - lightweight chair, seat pad, sturdy shoes for standing and walking
• Safety gear - mask, hand sanitizer, cleansing wipes

Be prepared and stay safe! 

Time Crunch

It is already Wednesday again. As usual, the past seven days were a blur and I'm asking myself, "Was I this busy pre-pandemic?" (Yes, I was). 

Like most of you, I wish I had more time in the day to get things done. Between work, family time, eating, driving, exercising, completing daily tasks and chores or just making time for myself, it is often a challenge to prioritize and still get enough sleep. The low priority activities sometimes never get done.

What makes it onto your list of daily priorities? Is exercise and training somewhere near the top? Typically, health and wellness gets pushed aside to make room for the more pressing needs. 

Here are some easy ways to integrate fitness into your daily routine. Take time to: 

• Use the stairs instead of the elevator.  
• Walk at least 30 minutes a day. Take a family member or friend with you! 
• Follow a daily exercise routine that fits into your schedule.

We prioritize based on what's the most important. Make sure your health and wellness tops the list. 

Integrate exercise with chores. Did you know you can burn at least 200 calories per hour of rigorous raking?

Stay fit. Stay healthy. Stay GameReady. 

FSE GameReady

Tips to Improve Core Flexibility

Your core muscles---otherwise known as the front, back and side muscles of your midsection---stabilize your body during motion. Core fitness is essential to overall fitness and enhanced athletic performance, and supports faster recovery from injury.

When I train clients in movement form, I emphasize staying square (in a straight line) in the direction they are running. However, staying square while running is not always possible, nor desired, for officials, especially for officiating positions that are on the sidelines. Sideline officials must twist and turn their bodies in order to stay aligned with and keep their eyes on the play in motion. This is when core flexibility becomes essential.

Having a strong and flexible core will help make those twisting movements easier and reduce injury. In contrast, an inflexible core causes the running form to deteriorate, resulting in overstriding and applying excess pressure on other torso areas such as the hips and back. 

Looking to improve your core? Contact Coach Sean for a GameReady training session! 

Check out these FSE GameReady demonstration videos for training exercises to improve your core flexibility.

Dynamic Flexibility Exercises

Med Ball Twists

Med Ball Reverse Lunge with a Twist

Playing through the pain?

Keep going.  Play through the pain. Take one for the team. 

Growing up, some of my coaches taught me to keep going if a pain or injury was not serious enough to bench me. (No pain, no gain, right?) Well, today I know better. 

Rigorous training and game day activities will cause aches and pains. There's nothing unusual about that. However, pay attention to these important messages from your body, which may be warning you of possible injury or need for care. 

Addressing Aches and Pains

Below are some tips to address or prevent common and uncommon sources of aches and pains:

• Techniques: Use proper exercise and movement form. Stretch before and after activities.
• Awareness: Monitor how you feel during and after an activity to be aware of anything that may trigger soreness or pain. Pay attention to your body; it will thank you later.
• Timing: Spread your training out on different days throughout the week. Add an extra day instead of overloading your body in a single day of training.
• Gear: Ensure that your athletic shoes are in good condition. Wear appropriate attire for weather and flexibility.
• Downtime: Include rest in your workout plan. Rest 2-3 days per week and make adjustments according to how you feel.
• Nutrition: Maintain proper nutrition to fuel and recover your body.
• Expert Opinion: Consult with your physician to rule out any potential medical conditions.

Train Hard and Train Smart. Stay Game Ready. FSE GameReady.

Is a shorter (or no) water break cramping your style?

Have you ever experienced muscle cramps during a game or on the way home? A charley horse in the middle of the night? You learned after that experience that hydration during intense activity will help to prevent those painful cramps. 

Now that sports competitions in the Covid-19 era mandate different protocols and restrictions on movement and what you can and cannot touch, some water breaks might be cut short, or cut out completely. But your need for water has not changed. Avoid the painful reminders by maintaining your required water intake levels.

The New Water Break

Previously, a school staff member would come out on the field and hand you a water bottle to drink. Not so in today's environment. 

Today, you are most likely going to encounter a self-serve water system, where your personal water bottle can be kept in the endzone, on the sideline or in another area where it may be hard to reach when you need it. Unless you have had several years of FSE speed training (😀), you might have difficulty grabbing a drink and getting back into position in the time allowed between plays. 

So what can you do? Consider these ideas that I have gathered from talking with officials about this issue.

• Meet with the school's administrators before the game to discuss all the protocols, including: ensuring that water bottles are clearly labeled for each official.
• Ask the school's sports administrators how water will be provided to you during the game. Negotiate the most efficient method that will serve your hydration needs. 
• Make adjustments to increase your water intake during pre-game, at halftime and post-game, if you find that it has become difficult to drink at regular points during the game. 

Sports administrators and officials have a common goal: to prevent or reduce the spread of Covid 19 at sporting events. Stay Covid Safe. Stay Hydrated. Stay Game Ready. FSE GameReady.

The Sports Officials Halftime Show

Halftime is the time for a little rest, a little mental break and a little mid-game recap---and a little time is the key.

As you already know, your halftime can last anywhere from 10 to 20 minutes, depending on the sport. You cannot control how long the first half of the game will last, but you can take control of and organize your halftime to suit your needs. 

Second Half Refuel 

Prep for the second half by refueling on some favorites:

• Carbohydrates - banana, apple, orange
• Protein - protein bar, granola bar, granola, chicken or turkey wrap
• Hydration - water or electrolyte sports drink 
• Both carbs and protein, depending on your nutritional needs and preferences

Have your mid-game snack ready to eat when you arrive in the locker room. Minimize the snack preparation time and maximize the time to consume and digest your food. 

Second Half Warm-up

After you finish all of your officiating duties, take five to seven minutes to complete a second half warm-up. 

• Lightly stretch out the main muscle groups, including your quads, hamstrings,  hips, calves, and lower back. 
• Add any other pre-game stretch that you normally do.
• Jog out to the field or court. 
• Perform your traditional drills and officiating movements.

If, for some reason, you are stuck in the locker room longer than expected, use that time to do some stationary movements, such as:

• Jogging in place
• Jumping jacks
• High knees
• Squats 

Your preparation at halftime is as important as your pre-game.

Get Refueled. Get Ready. FSE GameReady.

Big Ten Football is Moving Forward

I am sure you have already read the news or heard about it from a colleague. The Big Ten is the latest conference to announce that they are moving ahead with a fall season. 

According to the article by Sports Illustrated, there are "new medical protocols and standards put into place by the Big Ten Return To Competition Task Force" that are designed for the safety of everyone involved.

The universities and administrators are readying for their opening date on October 24 and all the officials in the conference are also preparing. 

Good luck to all the officials already back at work and to all those who are getting scheduled. Your time has arrived.

Get.Game.Ready. FSE GameReady. 

What's the "look" of a typical Sports Official?

When I competed in my first international track meet, I had some ideas about how a typical long jumper looked--tall, thin, lean muscles (kind of like me!). Before the meet, I sized up my competition based on their looks and how I thought they would perform. 

Needless to say, I was mistaken. One jumper that I misjudged was 6'1" and 225 lbs. He looked more like a rugby player than a long jumper. However, this guy ended up winning the entire competition and placed in the top 5 in the Track & Field World Championships the following year. That taught me an important lesson: don't judge athletes merely by their looks. 

Sports Officials Look

One of the recruiting criterion to be promoted to a higher level of officiating is the look of an official. Does the official appear fit or athletic? Thinking about my experience above, my question instead is, 'is the person athletic?'

An individual's athleticism---speed and agility capabilities--does not necessarily depend on gender, body shape or type. This is especially true for women, who can be overlooked because of their physiques, which differ from those of men. 

Women typically have a more pronounced lower body (hips and thighs), which might be viewed as less fit or non-athletic. One solution to overcome visual assessments is to conduct comprehensive physical assessments. 

Physical assessment tests are needed to prove agility and speed capabilities. Where might this activity take place? You guessed it -- at a Sports Officials Combine!

Sports Officials Combine

I have organized Sports Officials Combines at several different clinics. The assessment results proved that body type and gender didn't matter much because the women performed as well as the men. The supervisors present at the combine took note.

Thinking about this further, we have to recognize that body type is defined by genetics as well as environment (physical condition, illness, pregnancy, injury). Everyone has a story. If we take into account the fitness journey of the individual and test their capabilities and performance, then we can look for the best officials to be recruited. 

Be Ready. FSE GameReady.

Covid-19 Safety Tips: Are you Gym Ready?

You want to maintain, or start, a fitness regime but you are still concerned about the risks of compromising your health due to Covid-19. You're not alone.

There has been a lot of debate about gym safety since fitness and training centers started reopening over the past few months. As a gym owner, I never would have imagined that anything would force the closure of fitness and training centers but Covid-19 surprised everyone, and in all industries. 

Questions arise about the distance, air quality, equipment cleaning and number of patrons: 

• Are machines and people at least six feet apart? 
• Is there adequate air circulation? 
• Is there easy access to sanitation stations? 
• How crowded is the facility? 

During this time, I had to make some important decisions regarding the space that houses my personal training studio. I considered the upgrades and supplies that would be necessary to meet the state health and safety standards that were under development. One major decision was to move my company into a new facility. 

The new facility meets spacing and capacity requirements. The machines are placed at the proper distance. There are sufficient sanitation stations. The space has good air circulation and ventilation, and has windows than can be opened. There is also an outdoor grassy area where clients can do sprints, technique work, and other exercises. 

FSE is open and ready to receive more clients at the new, Covid-19 safe location.

If you're in the NE Ohio area and searching for a place to train, contact me regarding a facility tour and signing up for GameReady Sports Officials' training.

Maintaining Your Readiness During a Period of Uncertainty

A few months ago, it was a near certainty that sports would be cancelled. In response, we all made various changes and adjustments to prepare for a go/no-go decision on the season. 

Everyone was in the same boat.

The decisions and announcements for the Fall 2020 sports season has brought a little hope to some officials...at least for now. Given the uncertainty of how Covid-19 will spread, you probably have equal chances of being:

• called to officiate a game
• notified that the season is delayed
• told that the season is cancelled completely

I take all of those possibilities into account when I plan the weekly workouts for my sports official clients. However, my message stays the same: be ready to hit the field or court, whether it's next week or next year.

Last night when I spoke to one of my clients, he told me his biggest concerns are the start of the season and getting back to work. 

I reminded him that despite not knowing how things will play out, he can still control his nutrition and fitness training:

• Eating the right foods and nutritional supplements
• Keeping the joints and muscles in good working order through cardio and strength training
• Practicing game day movements on a weekly basis
• Staying current on the rules and mechanics 

This era of uncertainty is weighing heavily on many people and questions and doubts fill our minds. 

Stay focused. Strive to stay in GameReady shape.   

Get in touch with me to find out how to stay GameReady!

 

Getting Training & Coaching Game Ready at the 2020 NASO Sports Officiating Summit

I just registered online for the NASO 2020 Sports Officiating Summit to be held August 24-27. With Covid-19 shutting down so many officiating events, this free summit will offer virtual replacements for the clinics we have all grown accustomed to attending throughout the year.

I have spent the last few months focusing this blog on the physical side of officiating. At the summit, I will have an opportunity to get updated on rules, diversity efforts, hear firsthand experiences and view other topics of interest to sports officials. 

I attend conferences like this in order to better understand what officials are concerned about, on and off the playing field/court. In addition, I will use this time to reach out to current colleagues and also to meet some of the presenters online using social media and email messaging. 

Take advantage of these events to identify colleagues to add to your network, increase general knowledge, and hear some great stories to motivate you. I am looking forward to it! 

Register for the summit 

Stay Game Ready. FSE GameReady.

Mechanics of Athletics Part III

It’s second down in a heated game. You’re in position on the field and the play starts. The ball is handed off to a running back and he takes off, barreling in your direction. Suddenly, all of the players are running toward you---and moving fast. You have to make a decision about what to do next, and you have to make it quickly. Do you,

• Dart out the way?
• Jump over the player?
• Get run over?

Watch the video to see what these officials do. 

When I was in college, and long before I decided to become a Sports and Fitness Trainer, I read many books on exercise physiology. One book, Mechanics of Athletics by Geoffrey Dyson, stands out in memory for its simple explanations and illustrations. Today, I use a similar method of breaking down athletic movements for officials striving to improve their performance using techniques of movement mechanics. 

Darting Out of the Way

A quick movement to avoid an impact requires good reflexes, flexibility, and coordination. These skills benefit from excellent calf strength and an ability to lower your center of gravity while moving. Exercises such as calf raises and squats can help you improve in these areas.

Jump Over the Player

Springing over another human takes balance and strong jumping ability. Accomplish these skills by improving functional strength of calf muscles, quads, glutes and hamstrings. An example exercise is a calf raise, balancing on one leg. 

Official soars over player to avoid being hit.

Get Run Over

Clearly, this is not the preferred option but as we can see in the video above, unfortunately even the best officials get knocked down. No matter how athletic you are, the force of being hit by a large and fast player will be detrimental. How quickly you can react and protect yourself during a fall will make the difference in minimizing the impact. For example, if you're going to get hit, the best technique is to roll to break your fall. Check out this video on fall techniques.  

If you are hit during a game, always get medical attention immediately before you decide to continue. With the adrenaline of the game and the fall, you might not feel the full effect of your injuries until the next day. Rest, use ice packs where needed and take extra precautions when returning to your training.

Putting it All Together

Officials have to be ready to put all their training together to make split-second decisions. Some movements do not require a particular technique but rather, the natural instincts to react, the athletic ability to make a move, and the focus to blow the whistle and throw the flag without skipping a beat. 

Expect the unexpected. Be prepared for it. Get Game Ready.

Want to schedule your GameReady training? Contact me today!

Movement Mechanics Part II

It's game day and the players and officials are on the field. The ball is snapped, the quarterback turns and throws it deep. It's intercepted! Immediately, everyone is moving in the opposite direction. The side-sliding LOS and Referee morph into world class sprinters to follow the play as the teams rush toward the end zone.

An interception can happen at any time. How ready are you to react and change direction?

  

Reverse Movement Mechanics

A fumble or an interception require you to quickly convert from a side shuffle to a quick backward run, and then change to a forward sprint. Putting this movement together involves running and transitioning techniques.

I train sports Officials on various techniques, including reverse movement mechanics. Two relevant techniques that I demonstrate are Forward Running Mechanics, and Backward to Forward Transition Mechanics. 

Injury Prevention

As an Official, you want to know what to do to avoid an injury, and what to do to speed recovery if it happens. During techniques training, I also provide injury awareness and prevention information related to the specific movement mechanic. 

For example, hamstring pulls and calf strains are common injuries associated with reverse movements. I provide information such as, Recovering From a Strained Muscle.

During a game, you have to be ready to react to everything that happens on the field. You are only as strong as your weakest movement mechanic.

Work out. Stay fit. Be Game Ready.

  Want to schedule GameReady training? Contact me today!  

Mechanics of Mechanics

As Sports Officials, you are well aware of the importance of officiating mechanics. Your capabilities in mastering the mechanics sets you apart in your profession.

As a Speed and Agility Coach, I also understand the importance of officiating mechanics---and how your mastering of movement mechanics contribute to your long-term career and success as an Official. 

One key aspect of officiating mechanics is moving to the right spot on the court or the field. During a game or match, being in position to make the right call builds trust among coaches, players and spectators. Your successful movement mechanics will make the difference in how quickly, safely and efficiently you can get in position.

On the flip side, poor officiating mechanics can be detrimental to the flow of a game. Similarly, incorrect movement mechanics affect how you perform physically. Learning and applying correct movement mechanics decreases your chances of injury, helps you expend less energy, and contributes to your agility on the field. 

Officiating mechanics and movement mechanics go hand in hand. They both require preparation, concentration, and technique. Increase your expertise in both officiating and movement mechanics and increase your performance longevity in the sport you officiate. 

Upcoming blog posts will address specific movement mechanics in various sports. Get in touch if you have any questions! 

Live long and Officiate. Stay GameReady.  

Know Your Body

     

Everyone has a different body chemistry and physical makeup. As a Sports and Fitness Trainer, I consult with clients to learn about their current health status and medical history. My job is to then take that information and create the most appropriate nutritional and workout plans.  

I have found that it's a relatively simple task to create workouts for clients without any physical limitations or unique nutritional needs. On the other hand, it is much more challenging to create exercise plans for clients who have various health limitations. In either case, I make sure that I work with them closely   to incorporate their personal observations as input to create flexible and adaptive plans. 

Whether you choose to work with a trainer, or go it alone, a good practice is to spend some time to get to know your body better as you continue on your fitness journey. Here are some ideas:

Nutrition
What is your food Kryptonite? Is it a plate full of chili fries? A bowl of cookies n' cream ice cream? As you decide what to eat before and after you exercise, monitor how it affects your energy level, hydration needs, bloating, cramping, etc. Observe how you feel after eating certain foods. Adjust your intake and frequency as necessary to maximize your training experience.

Training

Is your exercise routine delivering GameReady results? Do you have unusual aches, pains or soreness after training? Does the workout plan you follow leave you feeling like you have not worked out at all? Free workouts found on online fitness sites or in magazines are general guidelines. The more aware you are of your body the better you are able make adjustments to those general routines to make them work for you.

Sleep

Being well-rested is essential to your fitness plan. How many hours of sleep do you need each night? It's different for everyone but studies show that 7 to 9 hours of sleep are adequate for active adults.  Do you feel exhausted each morning, or well-rested? Monitor the number of hours that you sleep and your overall well-being, and make adjustments as needed. 

Learning about your body and staying fit are part of a lifelong journey that changes as you age and experience different health conditions. Trainers can help guide you through the process and give insight along the way. 

Get to know your body. Get GameReady.   

What's Your Heart Telling You?

Use Your Heart Rate in Your Fitness Training Program

Over the past few months, home workouts has flooded the Internet. Newcomers to fitness might wonder how to choose the best workout, appropriate intensity level and often, useful fitness equipment. Heart rate training might be a good choice for many.

Monitoring your heart rate is a good way to determine your level of conditioning as you progress in your fitness plan. Here's an example:

• You jog or run a half mile for the first time at a slow pace, let's say 40% of your capacity. Your heart rate will probably be fairly high when you finish---maybe 165 beats per minute (bpm).
• You do the same workout on a regular basis for several weeks and at the end of the workout, you check your heart rate. Now that your body has grown accustomed to the workout, your heart rate should be <165 bpm. 

Do you know your resting and maximum heart rate? Here's how to get that data.

Resting Heart Rate

Check your resting heart rate when you wake up in the morning. Simply check your pulse. Read the Mayo Clinic article on resting heart rate for more information.

Maximum Heart Rate

Calculate by subtracting your current age from 220. For example, if you are 40, your maximum heart rate would be 180. Check out the article from Men's Health for other methods to determine your maximum heart rate based on your age and other factors.

Tool Up

Do you have a wearable fitness device or mobile app that you use for fitness tracking? Read  PC Mag's fitness tracker comparison for some ideas. 

Using your resting and maximum heart rate data helps you to find your target range for heart rate training. In addition, understanding your normal heart rate during exercise can also help determine nutritional deficiencies, fatigue and illness. Did you know that your heart might beat faster when you are dehydrated? Or that thyroid disorders can also affect your heart rate?  For general heart information, check out this Harvard Health article.

Listen to your heart and stay GameReady.

Mix It Up A Bit

Years before Covid-19 transformed our lives, I used several methods to prevent and/or fight colds and viruses. During the flu season I would increase my intake of supplements and foods known to boost resistance to illnesses. Our household motto during the winter: try not to get sick. 

I always remind my clients who hit their weight loss goals that they should not return to their pre-training diet in order to avoid the risk of regaining the lost weight. The goal is to always maintain the training and diet routine. Similarly, I needed to maintain my nutritional routine to help fight infection and strengthen my immune system. Today, part of my routine is to mix superfood power ("superpower") drinks and shakes before and after I exercise.

When winter ended, I would return to my normal nutritional routine. However, after my last bout with a cold after the flu season ended, I decided to incorporate the so-called superfoods into my diet year-round. 

Mix Up a Nutritional Drink

Want to create your own natural, pre-workout superpower drink? Here are some tips:

1. Get a durable water bottle or drink container. Vacuum-sealed bottles are the best bet to keep your drink cold. Metal bottles are more durable in case they are dropped on the floor at the gym or outside on the field. Sadly, I've lost more than a few plastic bottles to the concrete gym floor. 

2. Add some superfoods and water to your bottle and shake vigorously. Drink it throughout your workout. 

In addition to water, my superpower drink contains:

• 1/4 cup of fresh or frozen raspberries, blackberries, and blueberries
• 1-2 tablespoons of honey as a sweetener
• 1 tablespoon of lemon pulp or juice
• For an extra workout boost, I add beets, beet powder or beet juice supplement to my mixture.

This pre-workout drink is better than anything I can buy from the store and I know what is (and also what is not) contained in it. 

Superpower Drink Bonus: Superpower Shake

There's always some fruit left at the bottom of the bottle at the end of my workout.  Not letting anything go to waste, I add a scoop of my favorite protein shake mix, refill the bottle with water, and mix it up for a superpower post-workout shake. 

Boost your workout and health naturally with your own superpower pre- and post-workout drink creations!

Stay Healthy. Stay Energized. Stay GameReady. 

On or Off the Field

Several years ago, a client challenged me to get him in shape for a high school reunion that would take place within 3 months. We discussed his training goals to lose weight and tone his muscles. I then asked, "When you reach your goal and show off to your high school friends, what's next?" Awkward silence followed.

My message to him was that beyond getting fit for a specific social event, his goal should be training for lifelong health and wellness.


At the end of my professional Track and Field career, I had to ask myself, what's next? What would motivate me to stay active after retiring? My choice was to continue to train as if I was still competing. To this day I do sprints, lifts and power exercises as if I have an upcoming meet---although I may not be as fast or can jump as high as I did before!

As officials you train hard in preparation for a successful season of officiating at all your scheduled games, making the right calls and maintaining your health. As we near the opening of the football season, you might be pondering the question of when (or if!) the season will begin. With the current uncertainty, what is keeping you motivated to continue your training? 

As your virtual trainer, my primary job is to work with you on health and wellness, with career-related officiating training secondary. Stay motivated by your training, thinking beyond the upcoming season and even beyond the end of your officiating career. You can hang up your whistle but never hang up the the training gear. Your body will thank you.

GameReady for life. 

Recovering From a Strained Muscle?

You’re moving to your position on the field, stepping backward, jogging to the right. A left turn. A sprint forward and a quick stop. You slide right then…POP!

If your next sensations are pain, stiffness and swelling, it’s likely that you’ve just strained a muscle. If you can still move through the pain, in the back of your mind you’re wondering, ‘Should I keep going?’ If you cannot continue, you might be asking yourself, ‘How bad is it? What should I do next?’

On top of the physical pain you're feeling, you are also dealing with the mental anguish of not wanting to re-injure yourself, and still do your job well.

You're not alone. According to the Mayo Clinic, muscle strains (or pulled muscles) are common injuries to the lower back and in hamstrings. Consult your doctor or sports medicine specialist to confirm the type of injury and the severity, and obtain recommendations for a recovery plan.

If your injury is a muscle strain that is treatable at home, consider:

• Contrast Therapy. Within 12 hours of the injury, start off with contrast therapy, which is a process of alternating hot and cold compresses on the injured area. This therapy helps to reduce pain, promotes circulation and speeds up recovery.  The ice reduces blood flow and inflammation, while the heat circulates new blood to the area. Alternate 10 minutes of ice
  
  compress and 10 minutes of heat compress in three cycles, finishing with the ice compression. Repeat the process daily or as directed by your physician or trainer. 

• Stretching Exercises. Stretching the muscle will also help promote the circulation needed for recovery. Do not stretch to the point where you feel pain but perform a comfortable muscle stretch. I’ve written on this topic previously in Recovery: 3 Key Benefits of Stretching to Aid in Recovery 

• Healing Foods. Eat healthy foods that promote circulation and reduce inflammation. Increase your dietary intake of protein. You might also consider using Amino L-Glutamine, which is the most abundant amino acid in the body and has been shown to promote healing in body tissues. Read my previous post on Recovery: Reduce Inflammation by Eating the Right Foods. 

• Exercise Adjustments. Resume your fitness routine with exercises that will not irritate the injured area. As you heal, gradually increase the intensity and make sure your movement form is correct.

• Movement Analysis. Poor conditioning, low flexibility, and nutritional deficiencies can all contribute to muscle strain; however, improper movement form can often be the primary cause. Movement analysis is a process that identifies areas for improving form and minimizing risk of potential muscle strain as well as other injuries. Contact me  to learn more about movement analysis and how it can help you to prevent new and/or recurring injuries.

If you are currently recovering from an injury, be patient with the healing process. Follow your treatment and rehabilitative plan to get you game ready. FSE GameReady.

References
Mayo Clinic Muscle Strain Symptoms Reference
https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507

Heat and Cold Treatment: Which is best? Yvette Brazier, Medical News Today, July 25, 2017
https://www.medicalnewstoday.com/articles/29108
 
Glutamine: Benefits, Uses and Side Effect., Grant Tinsley, Healthline, January 13, 2018 https://www.healthline.com/nutrition/glutamine

Are You MASK Ready?

Gyms have been cleared to open to members and competitive sports are also reopening. Many places require the use of a mask and require social distancing at least 6 feet apart for community member safety.

Available Sports Masks

However, wearing a mask restricts airflow, which can make breathing difficult. Also, most competitive sports require physical contact. So how can we stay safe in fitness environments, where social distancing is difficult or impossible, or performing exercises while wearing a mask is difficult? 

A few tips

• Discuss your planned activity with your physician and trainer.
• Research masks and other PPE that provide the necessary protection and are sport and activity-friendly.
• Find fitness centers that are creatively addressing the Covid-19 safety concerns.

Here is a quick reading list:

• Expert advice for wearing a mask while training (Under Armour)
• Should you wear a mask to the gym? A look at the debate (USA Today) 
• How a California gym is using plastic pods for workouts during coronavirus (CNN) 

As always, stay safe and get Game Ready; your next game will be scheduled soon!

Invest Today for a Healthy Future, Well Beyond Your Officiating Career

“The coronavirus has sparked the biggest economic downturn since the Great Depression. U.S. gross domestic product fell 5% in the first quarter and is expected to see the worst decline in history for the second quarter. Unemployment remains at staggering levels, despite rebounding in last week's jobs report.”  (U.S. News and World Report).

In contrast, after an initial shock, the stock market has performed quite well. In fact, the NASDAQ hit a record high this week. For those with discretionary funds to invest, the gains provided by stock performance has cushioned the downturn and contributed to long-term wealth. In the same manner,
investment in your physical fitness will pay off in the short- and long-term for your health.

Your physical health widens or limits your career and life options. Whether on a sports field, in an office, or in other work environments, poor health diminishes your standard of living. Invest in staying fit, tackling any issues you may currently have or may encounter in the future.

Invest in your physical health by:

• Making healthy meal choices: consider buying food in bulk amounts, cooking and refrigerating/freezing for quick grab-and-go meals, and get healthy snacks for game day. Enjoy the savings over buying take-out.
• Monitoring your health with medical providers: schedule your annual appointments and monitor changes. Even if you feel great, the physicals will help detect any conditions early.
• Working out on a regular basis: schedule your regular weekly training time, in your home gym, at the park/trails or at a fitness center, and don’t skip the appointment!
• Work with a trainer: interview and hire a trainer that meets your needs. Ask questions and provide information to find the best fit, whether online/virtual or in-person.
• Buying realistic exercise equipment. You know yourself well. Don’t buy an expensive bench press set that will turn into a clothing rack. Get some professional advice before you buy.

You only have one body---use your time, energy and resources in being the best you. While you’re at it, consider allocating a percentage of your expenditures to purchasing from small, and minority-owned businesses. I listed a few links to get you started.

Food
https://www.esquire.com/food-drink/g32782728/black-owned-food-drink-businesses-brands/

Fitness
https://travelnoire.com/black-owned-gyms-and-fitness
https://www.supportblackowned.com/category/159-gyms

* If you’re ever in the Akron-Canton area, give me a call to schedule a workout at my Fitness Studio.


References

It’s Official: U.S. Economy Entered a Recession in February
https://www.usnews.com/news/national-news/articles/2020-06-08/coronavirus-pandemic-officially-sent-us-economy-into-a-recession-in-february

One Crew: All in This Together

As officials you are often yelled at, harassed, threatened, singled out and even assaulted. Even when you are in the right place on the field, make the correct call, follow the rules and do things the right way there will always be someone who will curse, spit and throw things at you. You have been taught that in the midst of those experiences, you must maintain your composure and leave your anger on the field. But for some, even after leaving the field, the harassment, threats, assaults and disrespect continue---it is part of everyday life.  

Racism impacts Black Americans, Hispanic Americans, Asian Americans, Native Americans and other marginalized people. This means that maybe half of the U.S. population is suffering the effects of racism. And since (as the governor of Ohio often reminds Ohioans) we are all in this together, as a nation we are all suffering from racism.

Medical professionals have expressed that racism is both a public health issue from a social aspect as well as due to disparities within the health systems. My role as a Sports and Fitness Coach is to encourage, assist and motivate my clients to improve their physical health. As a Black man who understand that the stress of racial profiling, arrests, killings and injustice---whether inflicted personally or on those in one’s community---affects mental health, I also emphasize that we must manage our mental wellness as much as we train our bodies.

One way we can address mental health issues is to spend time talking, walking, and enjoying activities with others. Although that has been interrupted because of Covid-19 restrictions, states are reopening and most of us are already participating in some type of social activity.

While you are returning to your social activities, if you are not already engaging in socialization with diverse people, consider expanding your off-the-field crew. Participate in groups and activities to improve mental health and promote healing for yourself and for others.

Here are some hints to help you expand your “crew.” Grow by:

• Acknowledging. A friendly nod, handshake, wave or hold conversations with fellow passengers on a plane. 
• Listening. Your willingness to listen to the experiences of others, without judging, is a strong show of support and will open doors. 
• Developing meaningful relationships with your colleagues who do not look like you.
• Volunteering. Spending a few hours a week or month in your community with diverse groups does a lot to break down stereotypes of others, and stereotypes other may have about you.
• Sharing. Talk about your new experiences with your family members, and friends and colleagues.

The current state of America is calling for change. Whatever your background, be a game-changer. It takes courage to cross boundaries (painted or invisible) but officials are as tough as they come.

FSE GameReady

References:
Racism is a public health issue and 'police brutality must stop,' medical groups say
https://www.cnn.com/2020/06/01/health/racism-public-health-issue-police-brutality-wellness-bn/index.html

AMA warns against racism, xenophobia amid COVID-19
MAY 4, 2020
https://www.ama-assn.org/press-center/press-releases/ama-warns-against-racism-xenophobia-amid-covid-19

Tips to Set Up Your Online/Virtual Training Home Gym

If you are considering virtual and online training, you might be wondering what exactly is required in terms of fitness equipment and technology for your home exercise studio. Below are some recommendations for your setup.

Video Calling
Already using a smartphone, tablet or PC camera for video chats? The video calling features of your devices will allow your trainer to provide instructions, monitor your exercises and provide immediate feedback.

Device Tripod or Stand
To keep the camera focused on you, hands-free, a tripod or other device is also recommended.

Wireless Headset with Microphone
In addition to video, Bluetooth-enabled headphones allow you to do the exercises with no dangling wires and keep you in constant audio contact. These will be especially useful when you do movement drills or runs.

Workout Space
Choose an open space inside or outside your house with an appropriate surface and headroom that will allow you to safely perform exercises.

Equipment
You can have little to no equipment to get a basic routine going. Resistance bands, small hand weights, jump ropes, and mats are a few examples of basic equipment. Work with your trainer or coach to determine the exact equipment you will need.

Trainer
A Google search will find many trainers available to work with you in a virtual session, or have videos posted. For a GameReady experience, contact Coach Sean, a trainer who specializes in Sports Officials’ training.

Ready for FSE Face2Face training? Contact Sean@FitnessSportsExcell.com

Get.Game.Ready. FSE GameReady.

Is Live Virtual or Online Training for You?

After working in the sports and fitness field for over 20 years, I never would have thought that online and live virtual training would be possible, much less quickly growing methods of training. I have always worked with clients at fitness centers, gyms, fields and other locations --- now I am training several clients across a computer screen.

In the past two months we have become accustomed to communicating with colleagues, family and/or friends from a distance using virtual meeting applications like Skype, Microsoft Teams and Zoom. Why should coaching and training be any different?

We are making many personal sacrifices to stay home and stay safe. Fitness and wellness are sustainable via Live Virtual Training (fitness and sports coaching with a live trainer via smart phone or tablet) and Online Training (video and other media accessible via mobile app or on web).

Although some might be reluctant to start training from home or outdoors, etc., there are many benefits, such as:

• Affordability – There are no travel costs and you can make that post-workout shake from your own kitchen. Also, rates are typically lower for online and live virtual training.
• Convenience – Schedule at your convenience with a live trainer, or train anytime with online media.
• Flexibility – Work directly with a live virtual trainer to get the personal attention and motivation you need on some days; on other days, use the personalized workout plans and videos to train.
• Privacy – Already have a home gym or a space to work out? Live virtual training adds the missing element to a home gym. It is a great opportunity for anyone who is uncomfortable being in a gym environment.

Is Live Virtual or Online training for you? Check out the article below from Very Well Fit or get in touch with me at sean@FitnessSportsExcell.com if you’re wondering how virtual and online training might work for you.

Benefits and Drawbacks of Online Fitness Training 

https://www.verywellfit.com/online-fitness-benefits-drawbacks-86048