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.