Eat Ice Cream and Lift

Back when I was in 7th grade, most of us boys wanted big muscles. We wanted to be wrestlers, big and brawny, and we would throw each other around imaginary rings (fortunately, none of us were ever too injured). We played football, tackling each other or rushing like William "The Refrigerator" Perry. But most of all, we wanted to "pity the fool" like Mr. T from the A-Team, who was the coolest at flexing his muscles.  

One day at school, I overheard two guys in the hallway talking about trying out for the football team. The scrawnier of the two asked, "How do I get bigger muscles?" The other one answered, "Well, you just need to eat ice cream and lift weights." Yes! I thought that was the best idea in the world because I wanted big muscles too (and I liked ice cream).

Although including ice cream as training food sounded like a good plan to me back then, I could not follow the advice. The main reason was that my parents were pushing me to eat more vegetables and refused to go along with an ice cream-centered diet.

Today, I know better than to eat ice cream as training food. With more than 30% of the daily allowance for fat and carbohydrates in less than a cup serving, ice cream is not a good nutritional choice for anyone seeking to build muscles. If you come across anything that states otherwise, please ignore it!

As a sports and fitness coach I can recommend more appropriate ideas for gaining muscle the right way. Here are a few: 

• Incorporate pre- and post-workout snacks. Eat protein to build muscles, and include all the food groups in your daily meals. 
• Don't lift every day. It may seem counterintuitive for anyone starting out, but your body needs time to repair. Build some rest days into your lifting schedule.
• Add variety for balance. If you've ever seen someone with big arms and skinny legs walking past you at the gym, you know that person was focusing too heavily on arms and neglecting legs. Don't be that person. 

For more ideas on lifting, check out the article from Men's Health.  

If you have been following this blog, or heard me give a presentation, then you know that I do not believe in quick-fix, entertainment nutrition or fitness. There are many steps to achieve a fitness goal. Take the steps and be patient because you really cannot build muscle just lifting and eating ice cream.

Keeping Officials Safe, On and Off the Field

Much of my training and consulting with sports officials has focused on speed and agility---to get to a position quickly on the field or court to make a call accurately, and to change direction to follow the game in play and not miss anything. The ability to move out of the way of a charging athlete also helps an official to prevent bodily injury and stay safe on the job. 

As a member of the extended sports officials family, it is disappointing to see that there is an equally pressing workplace safety concern that must be addressed---violence towards officials on and off the field.

Violence in sports is not new. Fans fighting, verbal abuse of officials and athletes, damage to arenas and field houses are common events. However, what has become more apparent in the news is the physical violence directed toward officials. It occurs at all levels, including little league, K-12, college and in professional sports. 

Most of us in Ohio remember the 2001 Cleveland game which turned chaotic when Browns fans did not get the call they wanted. The referee did his job and announced the correct call, but many of the fans reacted violently when the call was made. The most lasting and embarassing image of the fan behavior was the front page photo showing them throwing beer bottles at the officials. 

Twenty years later, there are still fans who commit assaults on sport officials. Less than a month ago in Columbus, Ohio, the entire officiating crew for the Grove City High School game was intentionally barricated in the locker room following a game. The crew immediately took action and filed charges. Many of us in Ohio are awaiting identification and conviction of the individual(s) responsible.

Image Gannett-CDN.com 

James Kakos, Christopher McCaleb, Ronald Wilson, Keith Dalton, Nathaniel O'Neal, and Gregory Moore and D'Juan Hammonds, the assigned crew for the game, have written an article in the Columbus Dispatch describing their harrowing experience with an assistant coach charging toward them and later having to push a vending machine off the door to be able to get out of the locker room. They are demanding change to protect officials. Members of the community have responded that firings, criminal charges and other penalties are fitting for this incident.

Officials' security cannot be taken lightly. It is enough to be subjected to verbal abuse by fans; being placed in danger while doing their jobs is unacceptable. A statewide showing of solidarity with all sports officials and this crew---to demand police and/or school security at all football games, and in all other officiated sports---would also send a message to fans who consider crossing the line. 

Making Changes

Sports officials are being assaulted for doing their jobs. It is time for school administrators, coaches, parents, fans, municipalities and states to accept responsiblity and take actions to prevent violence. Officials deserve better.

The good news is that legislators in some states, including Ohio, are drafting laws to criminalize assault and harassment of sports officials. Per NASO: 

"In Ohio —HB 44 seeks to amend section 2903.13 of the Revised Code to increase the penalties for assault if the victim is acting as a sports official or the assault is committed in retaliation for the victim’s actions as a sports official." 

www.naso.org

As a lifelong sports fan, I have always appreciated the work that officials do to manage a game, make calls and monitor athletes, coaches and fans. Ensuring their safety and security, on and off the field, will keep them in the game, and keep us in the stands.

What we miss out on when we start with "No."

This summer, in addition to keeping sports officials game ready, I have been working with a group of young people. I have learned that "No" seems to be a favorite word in their vocabulary. 

Have you done this sport before? "No."

Well let's try it! "No."

[Pause] Do you want to do some push-ups instead? "Ummm...No!" Okay, then let's do this!

After the initial bout of stubbornness, the kids always end up doing what they have been asked to do, and 100% of them end up having fun. If you have worked with kids as a parent/guardian, teacher, coach or in any other capacity and have asked them to try something new, then you are familiar with the resistance of 2+ year olds. They are just kids being kids. But, you might be surprised to learn that sometimes I get similar responses from the adults that I train. 

I recall asking an adult client, who had very little running experience, to run sprints. For the first time. Ever. She didn't say "no" but she did put up some resistance. We had an interesting--and extended---conversation about what she had and had not done before, and what she believed she could and could not do. She finally agreed and after a few sessions, she was impressed by her ability to run sprints.

Exploring YOUR Options for Sports and Fitness

As a coach, I work with individuals of all sizes, shapes, ages and physical conditions. Given that, I have to customize my approach for the individuals that I train. If I work with groups, I also have to take into account the unique abilities, similarities and differences of the group members. 

Some people can do more, or work out at higher levels of intensity than others. Regardless of the physical capabilities, there is an activity for all of us. Sometimes we might have to take extra steps to find it, either working with a trainer or coach, or by researching and working alone. 

Being aware of one's own capabilities and limitations is an important theme of my book, Play Long. Stay Strong. I have been busy writing the book since the end of January (which explains the absence of blog posts). Play Long. Stay Strong. is a compilation of stories and recommendations about starting---and continuing---a lifelong sports and fitness journey.  Click here to read a sample chapter!

I have always emphasized lifelong training with clients, in wellness programs and with sports officials at spring and summer clinics. I am excited to be able to share this information to reach a wider audience and to encourage participation in sports and fitness. It is especially important as we continue to try to protect our health against threats from Covid-19.

We are still in the midst of the pandemic but things are getting better. Thankfully, indoor fitness and recreation centers have reopened and restrictions have been lifted on sporting events. I hope all of you have been able to get back into your pre-pandemic training, or even to start a new training program. Whatever of level training you are able to do right now, stay focused, stay protected and stay game ready. FSE Game Ready. 

Play Long. Stay Strong.

As we age, illnesses, injuries and other life conditions may sometimes slow us down, but, we can overcome these setbacks and continue to do the activities we love. One way is to learn concepts and practice training techniques to Play Long and Stay Strong. 

Have you ever noticed that some professional athletes in non-contact sports like golf, track and field and tennis retire from their sport before expected? Despite everything appearing to be in perfect order in terms of their form, skill, nutrition, and motivation, it seems that they hang up their clubs, cleats and rackets early (disappointing their fans). A likely reason is wear and tear on their bodies. 

Whether your activity is for fitness, profession or fun, repeat performance over long periods wears on the joints. You can play longer by varying the types of exercises and the timing of your training. 

Sports Training Cycle

If you have participated in competitive sports in high school, college or beyond, chances are you have some level of joint degradation. When in-season, the activity continues to stress the joints. Over time, that wear and tear could become an obstacle hindering your ability to take to the track, field, rink or court. Plan your training cycle to stay in the game.

Off-Season This is the time to address injuries and to minimize the game day movements. This helps to preserve the joints affected by the movements specific to your sport. Modify your training to do different movements, increase strength and/or flexibility, and manage your weight, as needed.

Pre-Season (6 to 8 weeks before season starts) You can gradually begin doing your sports specific movements. 

Fitness Training Cycle

Variety is the spice of life---and exercise. As we age, our abilities to do some movements decrease. If you have ever been beaten in your 20s by a tennis player in his 70s (and I have!), then you would have seen that the older player is using a skilled forehand and backhand, rather than doing the sprints, jumps and turns of a younger player. 

Adding more variety to exercise early on will increase ability to do more movements when you get older. For example, if you are doing 50 different exercises right now, later on you may only be able to do half of those activities. If you are only doing 25 different exercises now, then as you grow older the number that you will be able to do will be even smaller. Concerned about getting enough variety in exercises? Work with a trainer to create your fitness program. 

Addressing Injuries

We are painfully aware of major injuries when they occur, but, some of us tend to ignore minor injuries. Some might think, or even say, "No Pain, No Gain." I disagree; I believe it's more like "More Pain, No Gain."  

We have to take care to address minor injuries. They can linger and become major injuries or affect other parts of the body and cause a domino effect of new injuries. For example, if I sprain my foot or ankle, a lack of rehabilitation will eventually affect the knee and lower back. Repairing the original injury, however minor it may seem, will lead to the gains you want in your training. 

Lifelong Training

As active individuals, we want to continue to train and maintain physical activities as long as possible. Train hard and smart, and you will continue to Play Long and Stay Strong. 

Contact Coach Sean to get started today!

original art credit:U.S. Bureau of Labor Statistics