The Relentless Pursuit of Greatness

What separates good from great?

For me, it’s desire.  It’s passion.  It’s the burning to always get better.

For strength coaches (and personal trainers), this means to never stop learning.  We don’t know it all, and if you think you do, you will be a detriment to your clients.

Myself, as well as all of our coaches have achieved some level of success individually and c0llectively as a team.  We’re not satisfied.  Good isn’t enough.  The Relentless Pursuit of Greatness.

How do we achieve this?  We read.  We read everything that we can get our hands on.  I personally spend at least 2 hours each and every day reading infomation pertinent to my field.  Each day I make trips to websites to read what’s new on www.strengthcoach.com, what Mike Boyle is saying, what is the latest from Eric Cressey, how can Pat Rigsby help my business.  I stay in tune with what my contemporaries are doing (Ryan van Asten, Matt Price, Jeff Osadec, Jamie Rodriguez, Kevin Neeld, Jeff Cubos, Sean Skahan just to name a few).  How can what they are doing help my clients and myself?

As a group, our coaches constantly challenge ourselves.  An example is delving into the Anatomy Trains, and how to incorporate this into our training.  How do we successfully add yoga into our routines?  Are there new testing methods that can give us more valuable insight into our clients?  Never stop.

I am amazed, and most often really pissed off, about how many “professionals” in our industry do not have this desire.  These are the “trainers” that give my chosen proffession a bad reputation.  This is why I am not a personal trainer.  I am a health professional.  I take my career seriously, and truly want to be the best there is.

My challenge to any that may be reading this, is what are you doing to make yourself great?  If it’s nothing, please step aside and let the rest of us dedicated professionals take the reigns, while you choose a career that you may be passionate about.

Shane Pizzey  MKin, CSCS, CEP

Peaches and cream omelet

Many people get stuck in the same rut for breakfast.  Toast, cereal, bagels, or maybe even just a cup of coffee.

I believe in John Berardi’s philosophy about timing your grain intake around your exercise sessions.  If you are not exercising in the morning try this great omelet as a part of a high protein, low grain breakfast.

 

Ingredients
Olive oil cooking spray
Egg whites (6 large) 1 cup
Whole omega-3 eggs 2
Cinnamon 1/8 tsp
Splenda® (1 package) ¼ tsp
Low-fat cottage cheese ½ cup Small peaches (small diced) 2
Pecans (crushed) ¼ cup
Low-fat plain yogurt ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
It’s no surprise that the heavenly taste of peaches and cream makes for a dessert classic. However, typical peaches and cream recipes are filled with sugar and fat. With this fresh take on peaches and cream, we’ve combined the goodness of peaches and cream with the protein power of a morning omelet. Not a combination most would think of – but this recipe is delicious in its unconventionality.

Instructions
Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Whisk egg whites, eggs, cinnamon and Splenda® together in a mixing bowl. Pour mixture into the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Cook for 1 minute until bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Mix cottage cheese, peaches and pecans together and place half of the mixture onto one side of the omelet. Fold the omelet over to cover contents. Use remaining peach mixture as a fruit salad side, and garnish omelet with yogurt and serve. Serves 1 large or 2 small.

Variations and Options
Use fruit-flavored yogurt instead of plain yogurt as a higher-carb option. For fruit variety, substitute peaches with nectarines, apples, berries, banana or oranges. If you’d like to avoid Splenda®, you can replace with a small amount of stevia. If you like sweeter yogurt, add a small amount of Splenda® or stevia to the ½ cup low-fat plain yogurt before garnishing omelet.

Nutritional Information
(per serving)                   large        small
Calories (k/cal)             651.8        325.9
Fat (g)                             31.7           15.9
Saturated (g)                 5.6             2.8
Monounsaturated (g)  14.6           7.3
Polyunsaturated (g)    8.1              4.0
omega-3 (g)                  1.1               0.5
omega-6 (g)                 7.2               3.6
Carbohydrates (g)      33.0           16.5
fiber (g)                        5.2              2.6
sugars (g)                     28.2           14.1
Protein (g)                  58.6             29.3

 

I hope you like this as much as we do.

Shane Pizzey  MKin, CSCS, CEP

Lessons learned from fast food

Today, I had the privilege of donating my time to help a very worthy cause, the Wendy’s Dreamlift Day (http://www.sunshine.ca/events/wendys-dreamlift-day-2012).  This is the 18th year of the event, and the one in which the cumulative total money raised will exceed $1Million!

I have not historically been a volunteer, or to have a propensity to help wtih charities.  This started to change last year when I felt the pull to give back to those who are in less fortunate situations than I am.  Last year I grew my hair for a year, cut it into a beautiful mullet, and raised over $1800 for KidSport.  I was proud of that, and am proud of my actions today.

While I was working in the kitchen at Wendy’s, manning the bacon station (and for those who know me well, know this is a perfect fit for me) I realized that I was learning quite a lot during my time.  What could a fast food restaurant (quick service restaurant as my friend who owns the restaurant would say) teach me?

Communication.  Teamwork.  Preparation.

There are many moving parts that must all come together in a very harmonized fashion in order for your food to be delivered to you in less than 2 minutes.  There must be constant communication between each of the stations relaying what their needs are and what each team member can do.  Without a flawless communication system, the whole train would slow down, leading to decreased efficiency.

Each person on the team is given a defined role.  Their job is to execute their role to the best of their ability.  Each team member is also capable of filling in for others, and the know each part of the process.  This sense of a team, no different than a sports team, creates a feeling of unison and of pulling for each other.

In order to serve a meal in about 2 minutes, there has to be a great amount of preparation done before hand.  The daily estimates for each product is determined and the raw ingredients are prepared ahead of time.  Without this meticulous planning and preparation, the end product would not be as good, nor as quickly delivered.

So, what does this have to do with strength & conditioning or running a business?  Everything.  Without communication, teamwork and preparation, the product fails.  The client does not achieve results.  The business does not make money.  These have to become the cornerstone of any successful venture.

And this was confirmed to me in the kitchen of a Wendy’s restaurant.

A big thank you to my station manager Sam, the General Manager Leigh and to the owner John Tietzen on allowing me to take part in this milestone event.

Yours in health,

Shane Pizzey  MKin, CSCS, CEP

Chicken Pesto Pizza

I really like Dr. John Berardi’s nutrition philosophy and quite often look for recipes from his Precision Nutrition Cookbooks.  Here’s a gem.

Post-workout meals are those meals that contain a moderate to high amount of carbohydrates (greater than 25% of total calories). I recommend eating these meals within 2-3 hours of your last exercise session.

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
10 min. Cooking Time

Introduction
Pizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Instructions
Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method). Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Variations and Options
For a flavor variety, try using Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258) or Rosemary Eggplant (pg.250) as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.

Nutritional Information
(per serving) large/small
Calories (k/cal) 658.4/329.2
Fat (g) 20.8 /10.4
Saturated (g) 4.9 /2.4
Monounsaturated (g) 11.1 /5.5
Polyunsaturated (g) 1.2 /0.6
omega-3 (g) 0.7 /0.3
omega-6 (g) 1.1 /0.6
Carbohydrates (g) 50.9 /25.5
fiber (g) 15.9 /8.0
sugars (g) 7.4 /3.7
Protein (g) 67.0 /33.5

Hope you enjoy this!

Shane Pizzey  MKin, CSCS, CEP

Good, not Great. A review of 2011

As 2012 rolls around, it’s a perfect time for reflection on the previous year. I’m not going to write about my resolutions; however I will share with you a few mistakes that I made in 2011.

Not writing enough. This can be clearly seen as this is my first blog since April! I keep telling myself that I want to share my thoughts and knowledge on strength and conditioning, yet I fail to use a simple media at my disposal. If I am serious about sharing, which I am, I must be more diligent in writing this blog more often.

Not training myself enough. I often fall into the trap that many strength coaches do; not making enough time for myself. It’s not like I don’t train, just maybe not as much as I should/want to. I must manage my time more and make an effort for me.

Not using technology enough. With the seemingly daily advances in technology, there are many products that are available that I can use to make my coaching better. Embracing this technology can make my job easier, and produce better results for my clients. I am going to make a concentrated effort to determine which products will work for me.

Not ensuring my clients have adequate post-training nutrition. I always speak with my clients about what they should be eating, but don’t follow through on ensuring they get it. I know that this critical window is essential for the gains we want to make, yet I have left it up to them. I am designing a supplement regime surrounding the training sessions, so that at least I know, for those few hours, I can control what my clients are consuming. I know this will make better gains, and better performances.

Not spending enough quality time with my family. Being in a growth phase of a business and in my career, as is my wife, we quite often spend most of our waking hours thinking about, or actually doing work. Even though we work together, I feel that we can spend better quality time together. I am going to make sure that we accomplish this in 2012.

Not starting with interns earlier. I have recently started using practicum students to help in various facets of our business, along with sharing with them the experience that we have gained. I love teaching and this is a way that I can influence and pass down knowledge to those that will soon be working in our industry. Their help also reduces the workload that I have, so that I can correct more of the mistakes listed above!

2011, was a good year for me personally and professionally, but like I always say, “Good is the enemy of Great.” For my relentless pursuit of greatness, I must learn from my mistakes and not accept good enough.

Yours in health and performance,

Shane Pizzey MKin CSCS CEP

Nutritional philosophy

When training, one cannot underestimate the importance of nutrition. Without a sound nutritional base, one simply will not get all the benefits out of training; even with the best designed program.

While I’m not a dietician, I’ve done enough research on the subject to formulate my nutritional philosophy. I do believe that this style of eating will fit most, but not all, of my clients; elite athletes as well as general healthy lifestyle clients.

Please do not take this as a strict dietary prescription; it is intended for general use and educational terms.

This document is not intended to be the basis of a “diet”, but rather to provide a guideline of healthy eating habits. We believe that these guidelines with help our clients achieve healthy nutritional habits, optimal body composition and improved performance.

The document will explore healthy food choices and the timing of these choices.

 Whenever possible, consume whole, natural foods. The closer to its original natural state, the better.
 Try to avoid highly processed foods. Food items that come in a package and can be stored for years before they expire contain many chemicals and preservatives that are not beneficial for optimum performance.
 When not exercising, choose drinks that have no calories, such as water or green tea.
 During exercise, drinks that contain carbohydrates and electrolytes are acceptable.
 Fruit juices are very high in sugar content and will create a spike in insulin and subsequent “hypoglycemic rebound”, causing blood sugar levels to fall.
 Consume a minimum of 2L (8 cups) of water a day. The more you exercise, the more you’ll need to drink.
 Energy drinks, such as RedBull, should not be consumed.
 You should be eating every 3-4 hours. Smaller, more frequent meals provide the body with the nutrients it needs for energy, exercise and regeneration. It also increases the basal metabolic rate to allow for more lean tissue growth.
 Eat fruits or vegetables at EVERY feeding opportunity. There is no reason to not follow this. This MUST be the backbone of your nutritional plan.
 It’s all about timing. When you eat certain foods can be more important than what you are eating (provided they are all healthy choices).
 Consume starchy carbohydrates such as bread, pasta, rice, cereal, etc. based on your exercise schedule. Eat these carbs closer to your exercise sessions. Eat starchy carbs before (moderate), and immediately after exercise. The further you are from your exercise session, the less you should be eating starchy carbs.
 Example: Exercise in the am. The first meal after exercise should contain the highest amount of grains. As you progress your meals throughout the day, the amount of grains should be reduced. Your evening meal should contain very little, if any grains.
 The reason for this is that we use these foods to fuel exercise (glucose) and to replenish the body’s fuel stores (glycogen) that are depleted during exercise. Once these levels have been replenished, there is very little need for glucose form these sources. You will still receive adequate amounts of carbohydrates from your fruits and vegetables.
 Examples of better quality grains are quinoa (keen-wah), sprouted grain bread, brown rice, millet, bulgur, buckwheat, steel cut oats. These are often slightly less refined, contain higher amounts of protein (compared to wheat) and often have less gluten.
 It is very important that you build your meals around a lean protein source. The obvious choices are chicken, turkey, beef, fish etc. Try to choose leaner cuts of meat as well as leaner meats themselves. Bison is leaner than beef. Turkey leaner than chicken. Sirloin steak leaner than prime rib, etc…
 Protein can also come from sources such as yogurt, cheese and cottage cheese. Beans, nuts and seeds and their butters also contain small amounts of protein.
 For an added level of benefit, try rotating your protein sources. If you always eat only chicken, your body gets really good at digesting chicken, but when you give it fish (when it’s not used to it), then it doesn’t break down or absorb the protein as effectively.
 Speaking of fish, try to consume fish at least 2x/week. Fish is very high in Omega 3 Fatty Acids (more on that to come).
 Do not be afraid to consume fats. The trick is to consume healthier choices of fats. Limit the amount of saturated fats (found in meats) and eat more unsaturated fats.
 Unsaturated fats include fish oils, flaxseed meal (make sure you grind your flaxseed), avocadoes, nuts & seeds and their butters, chia seeds and olive oil (cold pressed extra virgin).

The following are examples of breakfasts and snacks, which most people find are the most difficult to make healthy choices.

Breakfast

 Steel cut oats with diced apples, cinnamon, and SMALL amounts of maple syrup and milk. For more protein, add whey protein to the milk. (This would be on an AM exercise day)
 Fried eggs with spinach, tomato and melted cheese on top
 Omelet with all the fixings (whatever vegeatable you have in the fridge). This is a great way to start your day with vegetables. Do not wait until dinner for your veggies.
 Add turkey or bison sausages to breakfast for extra protein
 Always include at least 1 piece of fruit with breakfast

Snacks

 Meal replacement shake. Either commercial, or home made. Water, fruit, flaxseed meal, whey protein, Greens +……
 Cottage cheese or yogurt with fruit or granola with cinnamon.
 Fresh cuts veggies with hummus or guacamole
 Trail mix (cashews, almonds, pumpkin seeds, dried fruit)
 Hard boiled egg
 Mixed bean salad
 Apple, banana or celery with peanut butter

Sample Daily Nutrition Plan

Exercise in the AM.

Breakfast: 1/3 Cup Steel cuts oats with diced apples and cinnamon cooked in water and coconut milk. 2 links of turkey sausages. 1 orange. Tea or coffee and 1 glass water.

Post Exercise Snack: Commercial Meal Replacement or homemade shake.

Lunch: Turkey sandwich (2 slices of sprouted grain bread, mustard [limit mayo and butter], fresh turkey slices, cucumber, tomato, lettuce, alfalfa sprouts). Cold quinoa salad (quinoa, feta, green onions and balsamic vinegar/olive oil dressing). Water

Mid Day Snack: Fresh cuts veggies with hummus

Dinner: Baked artic char, 2 broccoli florets, ½ boiled beet, 2015 fried green beans and diced tomatoes (sautéed with coconut oil, mustard powder and fresh grated ginger).

After Dinner Snack: Popcorn (little butter, little salt!!!)

Exercise in the Afternoon

Breakfast: 2-3 egg omelet (red peppers, mushrooms, green onions, caramelized yellow onions, goat cheese). ½ apple, ½ grapefruit. Tea/coffee, 1 glass water

Mid AM Snack: Cottage cheese with 1 orange and cinnamon.

Lunch: Spinach salad with orange peppers, mushrooms, celery, carrot shavings, sliced almonds, dried cranberries, pumpkins seeds, cheddar cheese and SMALL amount of non-fat dressing

Post Exercise Snack: Commercial Meal Replacement or homemade shake OR 1 piece of sprouted grain bread and tuna salad.

Dinner: Grilled chicken breast with pineapple/mango chutney, 8 pieces of sautéed asparagus (coconut oil, red pepper flakes), steamed cauliflower, 1/3 cup brown rice (boiled with water and coconut milk).

After Dinner Snack: Apple with peanut butter or Nutella.

The Throwing/Hitting Shoulder

Recently at Pinnacle Elite Athlete, we’ve been training many volleyball players and some baseball players. This got the creative juices flowing about how we treat these type of athletes. Baseball, moreso than volleyball places huge demands on the shoulder. It seems like we were treating injured shoulders as much as we’re trying to strengthen them! I thought I’d share a few of our tips on strengthening the shoulders for throwing/hitting athletes.

It’s all about protecting the shoulder when thinking about how to strengthen it. During baseball pitching, the shoulder will undergo internal rotation at a rate of approximately 7000 degrees/sec. This enormous speed requires great strength to stabilize the shoulder and decelerate the humerus and it moves through its range of motion.

I don’t recommend that baseball pitchers back squat. Yes, I said it, no back squats. In the back squat, the humerus is internally rotated and causes the head of the humerus to shift anteriorly. An abducted and externally rotated humeris is the prime position for impingement in the shoulder. Throwing athletes typically have anterior instability due to the loss of ROM of internal rotation due to the repetitive movement. As a substitute, consider front squats, safety bar squats, or many various single leg movements.

Strengthening the shoulder is all about doing exercises with resistance bands isn’t it? Let’s set things straight here. In throwing athletes, the primary function of the rotator cuff is stabilization of the shoulder. The lower body as well as the muscles in the trunk will do most of the deceleration during the throwing movement. A strong rotator cuff will keep the head of the humerus in the glenohumeral fossa, not allowing much anterior sliding in the shoulder and thus protecting the shoulder joint.

Most people will strengthen the rotator cuff with light tubing and very low velocities. This simply won’t protect a throwing athlete from injury. Injuries will happen during deceleration of the limb. To reduce throwing injuries to the shoulder, eccentric training must be done. One must also train at speed. This is the missing link from therapy to performance. A great example of is a MB Deceleration Catch.

Speaking of tubing exercises, most coaches prescribe tubing exercises every day for pitchers. This will only lead to over-worked muscles that are too tired to do their job. The rotator cuff muscles must be thought of as the same as other muscles. Would you train the pectorals every day? Keep the rotator cuff fresh by training smarter, not longer and you will prevent more injuries.

I also limit the amount of overhead pressing that my throwing/hitting athletes do. Overhead pressing exercises drive the head of the humerus into the glenohumeral foss, called approximation. This can increase the likelihood of impingement. I prefer exercises which pull the head away from contact in the joint and stretch the tendons of the rotator cuff (chin ups).

Conventional bench pressing can also lead to injury in throwers/hitters. Holding a barbell in a wide, overhand grip leaves the shoulder in an abducted position. The closer the arms are to the side of the body (adducted), the better. Dumbbells allow for more external rotation of the shoulder, which alleviates potential impingement. The safest position is with the hands in a neutral position.

Closed chain exercises, such as pushups and all their variations, can be safer for the shoulder than open chain exercises such as dumbbell chest presses. For weaker athletes, it is easier to stabilize the shoulder during closed chain exercises than during open chain. That being said, a fantastic way to learn how to stabilize the shoulder, the most important function, is to have perturbations with an outstretched arm.

Throwing athletes suffer from more than just shoulder problems. To reduce injury, one must ensure that their training plan focuses on restoring proper range of motion in the following areas:

Throwing shoulder internal rotation
Lead hip internal rotation
Lead knee flexion
Trailing leg hip flexion
Pec minor tightness
Long Head of Tricep tightness
Throwing elbow extension (bicep tightness)

With the implementation of the protocols outlined above, at Pinnacle Elite Athlete we’ve been able to help athletes with a history of shoulder pain become asymptomatic.

Musings about 2010

As the calendar turns on what was an exciting 2010, I thought it’d be a good time to contemplate the year that was; and then dive headfirst into what promises to be a fantastic 2011.

2010 was the first full calendar year for us at Pinnacle Elite Athlete. During this time we saw a massive oil leak in the Gulf of Mexico; 33 Chilean miners trapped underground for 69 days, with one going on to run the NYC Marathon; Canada opened its arms to the world and hosted a truly unforgettable Olympics, and Sid scored the Golden Goal!

For us at Pinnacle Elite Athlete we also had a very memorable year. We helped train an Olympic Gold medalist. One of our long-time clients just missed the podium in Vancouver. We welcomed a great hockey academy into our clientele. A 16 year old swimmer burst onto the international stage. We trained back to back National Champions in Volleyball. We were on proud display as our professional Ironman athlete finished 4th at Ironman Canada and qualified for Kona. We’ve had many clients trust in us to guide them to their fitness goals and change their lives; which is the ultimate thank you for what we do.

Personally, the year saw me get married to my beautiful best friend. I was fortunate enough to surround myself with some of our industries brightest minds and learn more in 1 year than I have in the past 5. I stayed healthy and happy, which is the supreme goal.

So what does 2011 have in store? My team at Pinnacle Elite Athlete is growing to be even better than I had imagined at this point; which will allow us to take on some amazing new challenges. We are gearing up for another growth phase in the business, one that show the world that there places north of Vancouver!

I am going to speak more and spread the knowledge that I have so that we, as an industry continue to grow. I will spend more time on my own health & fitness, because I am worth it too. I will continue to read, read, and read more in my never-ending pursuit to become the best professional that I can. I’m also going to spend more time on becoming a better person, employer and husband.

Yes, 2010 was a watershed year for myself and Pinnacle Elite Athlete, but I don’t think that it will hold a candle to what 2011 will bring.

Happy New Year, and welcome 2011.

Shane Pizzey MKIn, CSCS, CEP
Director of Sports Sciences

Tracking weight changes

Now that the holiday season is almost over, it’s time to get back to work.  This time of year I inevitably get asked the same question; “How do I lose this holiday weight?”

I’m not going to turn this into a recipe for how to lose weight (It’s really just creating a caloric deficit {this is a VERY simplistic view and a topic that I’m not going to get into here}).

What I’d like to share with you is how we at Pinnacle Elite Athlete track our clients’ caloric intake and expenditure.  We use a device called the BodyBugg. 

The BodyBugg is an excellent accelerometer.  It works on a 3 dimensional basis as well as having secondary sensors such as detecting increases in body temperature.  Traditional accelerometers can be misleading sometimes as they assume that when the person is moving through space, such as driving a car, that they are actually exercising.  The BodyBugg uses its secondary sensors to ensure that the person really is having deliberate body movements.

The BodyBugg is worn on the upper part of the left arm as per manufacturers instructions.  The arm band unit uses a USB interface to upload/download data from the web based BodyBugg software.  Each client creates their own profile, which asks a multitude of questions that in turn help do determine the user’s basal metabolic rate.

Users are instructed to wear the arm band unit at all times to get the most accurate caloric expenditure reading.  Of note is that the BodyBugg is not water proof, so do not wear it while swimming or in the shower.  I’ve found that wearing it while sleeping gives a more accurate measure of caloric expenditure during sleep that when the program estimates the sleep portion.

Once uploaded directly to the web based software, the user can clearly see how many calories they “burned” throughout the day.  Our coaches use this to also evaluate particular training sessions.  We can break down the day into hourly segments and see just how demanding a particular training session was.  This helps us to decide whether that session met our desired goal.

The other side of the equation is to calculate how many calories you consumed during the day.  Now logging your food intake or even having a software program that makes it easier is not new.  What the BodyBugg does well is show you both sides of the equation and visually charts whether you are in a caloric deficit or caloric surplus.

The software will also break down your nutrient intake.  Our coaches can review this and discuss the quality and macronutrient make up of the client’s diet.  This really helps us gain insight into what our clients put into their body, and we can more accurately guide them on their path towards their goals.

The same process can be applied for those looking to gain weight.  In this instance we are looking for a caloric surplus.  Typically this is for teenage boys who just can’t figure out why they can’t gain weight, even though “they eat a ton”.

I know that this sounds like an infomercial and I may start to annoy you like Vince from SlapChop.  Rest assured that I do not have any financial motives for this.  In fact, I’ve often been accused of not endorsing more products for financial gain.  This is simply a product that we use as a part of our training programs.  We’ve found that it helps tie us to our clients and focus our attention on the matter at hand.  It also gives the clients direct and visual feedback as to what their true caloric intake and expenditure is.

Do yourselves a favour and get a BodyBugg.  You will be amazed at how effective a tool it can be.

www.bodybuggsystem.com

Rules for training teams

We are pleased to have a guest blogger write this column for us. 

Jaime Rodriguez is the Head Strength & Conditioning Coach for the Worcester Sharks of the AHL and the Assistant Strength & Conditioning Coach for the San Jose Sharks (NHL). 

Jaime wrote a great article about training hockey teams; but it applies to all sports that we train.  I feel that Jaime hit the nail on the head with this; and it’s how we train our teams at Pinnacle Elite Athlete.

Check out Jaime’s blog for more great information  http://jrodstrengthandconditioning.blogspot.com/

Again, thank you Jaime for the use of this great article.

“Come on, give me another rep on those chins!!”

 ”I know you have it in you!!” 

“Faster on the cleans.”

 ”Better turns on the shuttles, boys.”

 ”Are you eating breakfast everyday?”

 These are just some of the constant rants I yell out when training a high school hockey team.

 At MBSC we train teams and we train a mixed batch of athletes. Even though we keep the program design similar to one another, I found out fast that there are different ways I train a team compared to individual athletes who do not know one another. 

A strength coach’s goal is make sure each athlete becomes stronger, faster, and healthier. However, a coach has to find the right niche in pushing each athlete to the next level. I feel training teams is different and I want to share my approach to success. 

 I feel I have been successful with teams for the following reasons:

1. Be a coach first, friend second: I always say it is easier to coach a group of athletes who don’t know each other, than to coach a team, the reason being that a team tends to get comfortable around their own peers very fast and it becomes harder to hold their attention. The biggest mistake a coach can make is trying to become a friend first. Athletes are less likely to take a coach seriously if you demand respect after you become one of their friends. Always stay stern in the beginning and demand respect. Once you have their respect then you can joke around and relate to them. Remember respect will always get results. 
2. Buying into what you have to sell: Sell what? Sell yourself as a strength coach, mentor, and a teacher. I have learned that it does not matter how well you know your anatomy, or how smart you are, if you don’t have an athlete’s trust then you are out of luck. If you don’t show how invested you are into an athlete’s best interest, then your athlete will never listen, take you seriously, or get better. Make it a point to take interest and show your athlete that you care.
3. Attitude is the key to success: This continues from the second reason. Your attitude affects everybody around you. If you coach with a powerful and positive attitude, then there isn’t an athlete who won’t push himself or herself to success. People gravitate to positivity not negativity.
4. Goals: Ask each athlete for their goals. An athlete’s goals should be specific, attainable, and realistic. As a coach you should make goals for them as well. Follow those same rules.
5. Hold athletes accountable: This is an important rule to follow. Make sure athletes commit themselves to getting better. Attendance is key.  If they are not working out, then how will they reach their goals? Make them record their numbers in the lift. They should ask questions about a lift. Athletes should demand the best from themselves as well as their coach.
6. Getting the most out of your athlete: It is crazy how athletes really don’t know how hard they can push themselves when it comes to training. It is important to find out how far your athlete can be pushed and how strong they are, obviously in a safe manner.
7. Know their limits: This compliments the last rule. Once you find out how far an athlete can go, make sure you work within* those limits. Remember the goal is to make them stronger and faster, not to put them in risk of injury. Always make yourself aware of what is going on outside of the gym. Perhaps they are playing three hours of hockey right after training with you. Be smart about conditioning and lifting. Find the right mix and make the best out of what “you“* can control.
8. Nutrition, nutrition, and nutrition: I write nutrition three times because you have to constantly  remind young athletes about it. Let’s be realistic. Not all teenagers are going to eat perfectly. However that does not mean we don’t try to get them to eat well. Be realistic about your nutrition plan. Think about how much they can control throughout* their day. Tell them to demand better food at home. How* many parent are going to say “NO” to their child if they ask for vegetables and protein? Constantly talk to your athletes about:

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  • Breakfast
  • Post workout/practice nutrition
  • Making better choices (BBQ chicken pizza instead of pepperoni)
  • Eat at least 4 times a day 
  • Weight gain or body fat loss

       9. Be a role model: Show by example. Athletes will respect you more if you have done the exercise before. Also, if you enforce rules on your athletes, then make sure you follow those rules as well. Example: If no swearing is allowed, then make sure you follow that same rule. Nothing is worse than a hypocrite. 

 10.If you talk the talk, then walk the walk: This goes back to an article Kevin Neeld wrote a while back. No one conditions alone.  I agree with this 110%!!!  Ever since I was an intern back in 2003 I have been following this same belief. Any time there is an athlete conditioning by himself, I make sure I jump on the ship with them. I do this with my team as a whole whenever they are feeling tired and can’t push anymore. I really believe it goes a long way because I gain their respect and they know I am invested into making them better.