Rachel + Stephen
"Girls rule, boys drool." -people who know things
"Get it right, Get it tight."
- Miss New Booty by Bubba Sparxxx
Wow, just when I needed a little kick and a lot of motivation, our company decided to start a 3-month fitness challenge among a group of employees. Did I volunteer to be one of them? Of course. Am I going to win? Absolutely. I may be “out of the game” but my competitiveness and innate need to win is nowhere close to being gone.
Stephen Magee and I are going to be (and already are) the dream team - he’s creating a workout and eating plan for me to do no less than dominate the competition. With his body shredding expertise and my professional soccer background, I kind of (not really) feel sorry for the other teams of employees. I'm going to let them all keep underestimating me because I'm the only girl; they'll show up to competition day not knowing what hit them. - Rachel Owens
Follow Stephen on Instagram .
Josh + Sammy
"Some people want it to happen, some wish it would happen, and others make it happen."
- Michael Jordan
This challenge we're embarking on is not for the feint of heart. This is a competition where there can only be one winner. I want to be that winner and I'm going to make it happen. Sammy and I have talked strategy and have a great plan in place. He's a veteran trainer who knows how to create effective programs and push his clients. We have full confidence in each other and are going to bring home the gold.
I can talk all day about why I'm going to win, so I'm just going to let my track record speak for itself. I've participated in my fair share of fitness competitions & guess how many I've lost? Spoiler alert: It's zero. - Josh Graber
Ryan + Garrett
“Work hard for what you want because it won't come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” - Derek Jeter
Am I nervous about competing against a former professional soccer player? Nahhh not at all! That’s all hype. Am I nervous about competing against my boss? Absolutely not! That’s just more motivation to beat the boss man and show him that this intern is relentless and resilient. When we see Team (Josh and Sammy) and the ‘Dream Team’ dressing up and embarrassingly doing karaoke, Garrett and I will be having a good laugh drinking our smoothies.
I may be the rookie of the group but as a competitor there’s no way I’m going to let them win. Hard work, a fantastic work ethic, a proper nutrition plan, and a bada** trainer is going to be the key to success. Garrett knows what he is doing. With his training background and having a master’s degree these chumps don’t stand a chance. Rachel and Steve think they are the dream team, Josh and Sammy think they have the experience, but in history we have seen the rooks prevail as the champions. We’ve seen teams in the World Series that were years younger than the opposing team and they won. Such as the ‘05 White Sox over my beloved Houston Astros, they were the youngest team to beat an older team in World Series history. Garrett and I are going to be that young ‘05 White Sox team that’ll beat the experience, the talent, and take home the gold. - Ryan Henry
The Lateral Med Ball T-Position Throw is the second exercise in our T-Position progression with our athletes. The concept is the same: to coordinate the body to be more explosive in rotation, load it. However, the amount of rotation is over a longer arc than the linear position, resulting in higher speeds and more force that must be absorbed.
THE SET UP
The athlete will set their feet wider than shoulder width and perpendicular to the wall with knees bent.
The elbow should be up and in line with the ball on the driving arm.
Fingers turned up toward the sky.
The ball should be at or just under chin height (shot put).
The athlete will rock back (limited rotation) to the side of the drive arm.
Spending as little time as possible at the end of the load, the athlete should rotate to throw the ball violently against a wall (think start throwing the ball before the load is able to stop).
Let your body follow through in rotation. If you catch the ball off the wall, back up and let it bounce to you.
Make sure that the athlete's head stays with the back hip. Often times, athletes want to lead with their head which results in poor rotational mechanics. That isn’t to say that there is no forward movement. As the hips move into the front leg, the head just rides the back hip. Focus on firming up the front leg for maximal power output.
Plyometrics involve repetitive power jumping with quick force production. When muscles lengthen, then immediately shorten, they provide maximal power for an athlete. Plyometrics are an ideal style of training for athletes looking to improve speed and power with varied intensities. When you immediately follow an eccentric contraction with concentric, or “muscle-shortening” contraction, your muscle produces a greater force. This is called the “stretch-shortening cycle.”So that all sounds like something a basketball player would benefit from, right? They need to be powerful and explosive when skying for a rebound, contesting a jump shot or even shooting from 3-point range. This is all true. However, basketball players get the plyometric training they need while playing their sport, so extra plyometric training in the weight room isn't necessary. More does not equal better in this instance.
Okay, so how do you fix this? Easy - practice variations. Two variations to work on are the snatch pull from the floor and the high snatch working into the catch as shown in the video. Now get to work!!
Everything athletes do - from training, to sleeping, to what they are putting in their body - are all small, important pieces to a much bigger puzzle. One vital piece is nutrition and with this month's Trigger Focus being Nutrient Density, I figured I'd address an important question: "Are all calories created equally?" The simple answer is, of course, no. To explain why, I did a comparison case study on what 3,000 calories looks like: healthy, nutrient-dense foods vs. a beloved fast food chain that starts with a 'W' and ends with 'hataburger.'
“ Don’t talk to me about recovery when you're living out of a fast food window .”
I can still hear my collegiate strength coach telling me this as though it was yesterday. He was right, my nutrition habits were trash; I was so used to eating whatever I wanted because I was young, so I thought my body could handle it. I can probably count on one hand how many of us even knew the term ‘nutrient density’ let alone what it meant. So today we are going to EQUIP you with this knowledge.
Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. A.K.A getting the “biggest bang for your buck”. Why is nutrient density so helpful? Because it gives you concentrated amounts of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids, and phytonutrients , to name a few. Adequate consumption of foods high in vitamins, minerals, and phytochemicals is essential for a healthy immune system and for empowering your body’s detoxification and cellular repair mechanisms. This helps protect you from cancer and other diseases. Nutrient-dense foods also provide necessary micronutrients - which are highly overlooked - that are important co-factors in reactions that produce growth, repair tissues, and increase oxygen transport. Being deficient in this will negatively affect performance and could keep you from reaching your athletic potential.
Now let me show you the difference. 3,000 calories at Whataburger looks something like this: