Recovery and Restoration

The road to improved performance and health is best illustrated by how you take care of your body. Not only with how you approach nutrition and your training regimen, but also in how you rest and recover. This should be an integral part to your strategy. 

Rest and recovery allow the body (joints to tissue) proper time to recoup from the workout so that your body is able to perform optimally the next time it is challenged whether in the gym, competition or life.  Research shows that most individuals spend very little time or attention on helping the body effectively recover. Your body needs your assistance in returning the vitals (heart rate, blood pressure, etc) to normal levels, and your tissue (muscles/fascia) to a pre-workout state.  Just because you think it does not mean the body gets any benefit. 

Effective recovery starts with the cool down process after your workout and should include components that will not only stretch muscles/fascia, but will also help you down regulate the nervous system. Down regulation helps your muscles relax, brings your vitals back to normal and improves your overall stress level. 

When muscles and fascia are properly stretched not only does it feel great, but also there is improved hydration and circulation at the cellular level. This is where the recovery really starts and where you can optimize the process.  This is why professional athletes spend an enormous amount of attention in how they approach recovery. Stretching and caring for the fascia and joints is an integral part to their performance.

One type of manual therapy that most pros now use is Fascial Stretch TherapyTM, which helps their fascia remain healthy, and speeds up their recovery. 

Benefits to FSTTM Stretching:

Improve Range of Motion and Mobility  

Improved Performance –  (healthy fascia handles force transmission; better mobility)

Increase Rate of Recovery (better hydration/circulation at cellular level, improves rate of recovery)

Decrease Risk of Injury 

Improve Joint Health (decompresses joints)

Improve Circulation (blood flow improved throughout tissue/body)

Improved Hydration (better circulation delivers fluids)

Decrease Stress (physical and emotional state)

Improve Sleep (more relaxed state; sleep more deeply)

So if the pro athletes find stretching and tissue care important so should we.  Instead of waiting until your feel bad or injured, get in front of it and stretch, relax and recover. It might be the missing piece to the puzzle on reaching your fitness or health goals.  

Camp Hoffa Throws June 20-22, 2018

 

Join Reese Hoffa and his staff of coaches at the Hoffa Throws Academy Summer Throws Camp. Stay for 1, 2, or all 3 days of throws instruction.

We will focus on making you a better Shot and Discus thrower!

Click Here to Register

When: June 20 – 22th

Where: 1260 Greensboro Hwy, Watkinsville, GA 30677

Time: 9 AM – 3PM

Other: Lunch provide each day

Cost:
1 Day …………$100
2 Days …………$200
3 Days …………$300

Start the process to become a spinning athlete in the Shot and Discus

Improve glide technique

No matter your skill level, you can improve

Questions? Contact Reese at 706-254-3333 or email hoffathrows@coreblendtraining.com

Click Here to Register

 

4 Simple Tips for Better Weight Management

Weight loss can be an ongoing challenge and determining where to start and sifting through all the information available online can be tedious and more often than not you will leave yourself feeling even more confused as to where to begin and what to do. In terms of where to begin let’s start with some fundamentally important concepts of what you can start working on that will yield great long term results.

1. Eat More Protein.

A goal you should focus on to begin is eating good quality lean proteins with every single meal throughout the day. Aim to shoot for about 1-2 palm size servings every single meal. Protein has a high TEF (Thermic effect of food) meaning it requires more energy to simply breakdown and process the protein being consumed. Essentially, your body burns more calories to utilize this nutrient. Protein is also the least likely macro nutrient that can get stored as body fat when compared to fats and carbohydrates, it is still possible to store of course if you are overeating total calories, however much less likely. While you are in a fat burning state, your body goes catabolic. This means that you are breaking down tissues to use for energy, hence fat burning. When your body is in a catabolic state it will not only burn fat but can also utilize muscle tissues for energy if needed. Increasing protein intake while cutting unwanted body fat will help preserve your hard earned muscle. The more muscle you have on your frame equals more calories burned throughout the day. Win win.

2. Prioritize resistance training over just cardio.

Resistance training will stimulate the formation of new muscle tissues. As above, the more muscle mass you have the more calories and fat you will burn in the long term. You will also burn a higher amount of calories on days off from the gym because your body is recovering from its previous training session and in need of additional energy to grow and recover.

3. Limit processed carbohydrates.

Substitute white breads, enriched pastas, sugar filled drinks, most cereals, sweets, and white rice with more vegetables and fruits, preferably berries. Controlling blood sugar and insulin levels low is essential for fat to be mobilized and be used as fuel to burn.

4. Drink more water.

Shoot for minimum of 1-1.5 ounces of water per kilogram of bodyweight. Limit alcohol consumption, and focus on restful sleep.

A Note on Contracts

We don’t do written fee contracts lasting months at a time, here at Core Blend. We are committed to earning your business month after month. You should stay at our facility next month because we’ve provided value, not because you signed a contract. We advertise our actual price and don’t use a contract as a way to artificially decrease our price. We don’t see a reason that it’s beneficial for our clients to sign a contract, so we don’t make them. We’re committed to providing the best exercise experience possible, we’ll let other people worry about sales tactics.

Why Doesn’t Corey like Running Shoes at Core Blend?

New members often come into the gym wearing running shoes. It makes sense. I get why people do it. Running is exercise. They are coming to exercise. They should wear running shoes. Makes perfect sense. There are a couple of flaws to this kind of idea though and I have a couple of different solutions.

First, let’s talk about why this is an issue. Running shoes are really good at decreasing the amount of force going into your heel when you run. Most people do a heel to toe stride, so a lot of the force goes from the ground up into your foot at the heel. Your running shoes are designed with a big foam pad there to absorb that force. This is great for runners.

The issue is when you’re NOT running and instead trying to squat or deadlift or do something else athletic inside Core Blend (or whatever non Core Blend gym you’re mistakenly going to) your goal is to put force into the ground. The same material that is keeping your body from feeling the impact from the ground is now keeping your body from being able to exert force into the ground. You may have a coach repeatedly telling you to get your weight on your heels during the squat, but if you’re in running shoes they’re missing the point and so are you. You are instinctively going to feel like you can’t push through your heels (because you can’t, at least not very efficiently), so of course you are going to lean forward and push through your toes instead.

So now  you’re stuck in a lose lose situation. Squats feel unnatural, your coach tells you you’re doing them wrong, but it doesn’t really feel like you can do it the way they’re telling you to. So what’s the answer? I have a few different solutions:

  • Go Barefoot.
    • Pros
      • This is by far the cheapest option. No additional steps are needed to do this. Just slip off your shoes after getting loose and then put them back on after your last set.
      • This works incredibly well. Here’s Jordan Clarke deadlifting 650 pounds barefoot. Here’s a photo of me squatting 435 barefoot. You would be shocked at the number of people i’ve worked with that hit large PR’s just by me cueing them to push through their heels after taking their shoes off.
                          
      • It can actually make coaching the lift easier because you can see whether or not the athlete is rooting into the ground properly and pushing through the foot in the right way.
    • Cons
      • You can’t transition as seamlessly from one exercise to the next. If you’re doing a superset of Squats and Box Jumps, this wouldn’t work nearly as well. If you were doing a squat or a deadlift as part of a larger circuit, it’s not realistic to take shoes on and off constantly.
      • People will worry that you will hurt your foot if something gets dropped on it. You will have to endure this completely unfounded concern, as if the person offering this advice is wearing steel toed shoes in the gym. That 45 pound plate is going to crush a foot whether you’re barefoot or wearing running shoes. This isn’t really a con…it’s just a pet peeve of mine.
  • Get Lifting Shoes
    • Pros
      • Easily slid on and off for lifts. Just put your running shoes back on for the rest of your workout.
      • These shoes should be the best option for big lifts. That’s what they are explicitly designed to do.
    • Cons
      • As Louie Simmons says “Don’t have $100 shoes and a 10 cent squat.” At least in the beginning that money might be better spent on additional coaching time with an expert. Barefoot works well enough for a long time.
      • The shoes might not be the most comfortable way to lift for you. Some people prefer a raised heel, some prefer a flat sole.
      • You might need/want different shoes for different exercises. I’ve met guys that deadlift in one pair of shoes, squat in another, and have a third pair for cardio. There’s nothing wrong with that, but it can get expensive.
  • Get Multi-Purpose Shoes
    • Pros
      • These shoes work really well for a wide variety of exercises. I squat, bench, olympic lift, row, ski, push a sled, and play sports in mine. You wouldn’t need to change shoes during your workout and they would work very well.
      • These will be about the same price as a pair of running shoes, so if you just buy these instead of running shoes next time, you’re not looking at an additional expense.
      • Examples of these would be shoes from No Bull, Nike Metcons, or Reebok Nanos. I’m sure there are more. If you’re confused, pop me an email or swing by the gym and I’ll answer questions.
    • Cons
      • These shoes are by definition not THE BEST at any one activity. That shouldn’t be an issue for most people though. For the broad fitness done in warehouse style gyms, these will be fine.

So there you go. Hopefully this helps your lifting and fitness.

You Can Be Fit

The person that you know that effortlessly fits exercise into their week? They enjoy it.

Our role as trainers at Core Blend is to help you find that form of exercise that you’ll look forward to. We want you to exercise for the rest of your life and the best way to do that is to make sure that it’s enjoyable. So many people are busy trying to sell the EXTREME workout, or shove you into a one size fits all box that they forget that you showing up every week for the rest of your life is the real goal.

No matter what your goals are and what you enjoy doing, we can help you. If right now you think that you don’t like working out, we can find something you do like. I’m positive of it. You can enjoy exercise and you can be fit. A lot of these blog posts run longer, but this message is about as simple as it gets. You can be fit, and we can help you get there.

IF Hugh Jackman Trained in Watkinsville

I do not speak for Mr. Jackman. If he or one of his representatives reads this article and would like to dispute it, I am open to that discussion. Full disclosure though, my lawyer can dunk and run a sub six minute mile, so I feel pretty good in any litigation.

If Hugh Jackman, the jacked actor that played Wolverine for 17 years in the X Men movies, worked out in Watkinsville, I feel very confident in saying that he would train at Core Blend. After watching him workout on Instagram, researching his personal trainer (the very sharp Dieter Roylance) as well as the facility that he trains at in Australia, I have no doubts about this. Let’s dive into the evidence.

  1. Hugh Jackman deadlifts. A lot. Here look: That is a lot of weight. I can’t tell for sure, but that’s somewhere between 445 and 465 pounds. That’s a legit lift. You know what other gym deadlifts a lot? Core Blend. We have over a dozen guys that have pulled over 500 pounds and another half dozen that are pulling over 550. Hugh would want a place with a deadlift bar. He would want a place with plenty of weight. He would want a place that had other lifters and trainers that knew what they were doing to help keep his form right. He would fit right in at Core Blend.
  2. Hugh Jackman can row 2000 meters in 7 minutesThat is a legit time. What other gym has a lot of guys that can row 2000 meters in 7 minutes or less? Obviously it’s Core Blend. We have videos of guys doing it on Youtube. You can see guys doing them on Instagram. We have 13 men that can beat 7 minutes on a 2K row. When the Wolverine walks into the gym and needs to get some cardio, he’s hopping on a rowing or ski machine with us. He wants to do entertaining cardio, he wants to push himself. He’d definitely be hitting intervals on the sled and ski and row with us. No doubt.
  3. Hugh Jackman does curls.  I won’t name any names, but there are a lot of gyms that think they’re too good for curls. A lot of facilities that would welcome someone hitting up some deadlifts and some rowing would turn their nose up at a man that wants to work on having great biceps. A lot of places that preach functional fitness don’t see the functionality in having big arms which is something that I really can’t abide. Core Blend has curl bars. Core Blend has Dumbbells from 2.5 to 125 pounds. Cable machines. Fat Gripz. Fat Bells. Fat Bars. Ropes. If you want thick arms, I think it’s clear that this is the place to train.

So what does this mean to you? Why would I take the time to prove my case that hypothetically a famous Hollywood actor would train at my facility? It’s simple. If you would like to be fit and jacked into your 30’s, 40’s, 50’s and 60’s then it’s time to come train like it at Core Blend.

10 Tips on Speed Training For Kids

“You can’t coach speed” is a well worn adage by coaches that aren’t very good at making athletes faster. In fact, I don’t think there’s a bigger gap in fitness between what parents think good speed training looks like and what it actually is. It’s a shame too, because there are a number of training practices that are very effective with youth athletes that are not nearly as effective with teen and college athletes. Sadly, most parents don’t get their child involved in smart effective training until they are in their mid teens, where it is much harder to have an impact on certain aspects of speed. Although I see a lot of mistakes in speed training with teen and college athletes, I’d like to focus this blog post on the specific training practices that should be used on youth athletes.

Here are the Do’s and Don’t’s of Speed Training for Youth Athletes:

DO:
Overspeed Training. Overspeed training works by having an athlete sprint faster than they are currently capable of. Towing, Band Work, Downhill sprinting, and contrast training would all be a part of this. The developing athlete’s turnover/stride rate can be increased by changing the activity of the CNS. The developing brain makes this an ideal time to make real changes to the athlete. This work is not NEARLY as effective later and is a huge priority of youth training.

Mobility: Developing athletes have great flexibility (typically), but must work to get their mobility to where it should be. Learning how to control positions rather than “falling” through them is key for maximizing efficiency as well as safety.

Focus on Safe Movement Patterns: Youth athletes should be taught how to apply force and from what angles. This ensures that they get into good positions and don’t get hurt.

Rehearse with Cone Drills: Cone drills can be used to rehearse movement and confirm that athletes are getting into the proper positions. This is especially useful for youth athletes, but with every rep we as coaches need to make sure that the athletes are getting into safe and efficient positions.

Use Plyometric Drills: Developing athletes need to learn how to produce force quickly and maximize their own strength prior to beginning true weight training. Plyometric Drills focusing on short ground contact time are an ideal way to do this.

Use Drills with Reaction: Great speed and agility in sports involves decision making. Put the athletes in situations where they need to decide where to sprint and how, as opposed to just letting them do rehearsed movements. (Expanded on below in the “Don’t Rely on Cone Drills” and “Don’t Rely on Ladders” below)

Have Fun: Kids are kids. Everything should be fun and enjoyable so that they want to do more. Competition with others will also get them to push to their fullest.

DON’T:
Do Too Many Reps: Too many reps will turn it into conditioning rather than speed work and the young athletes will get too tired to be effective learners. Conditioning can look like speed work, but it isn’t. If the athlete starts to make mistakes out of fatigue then they are probably working too hard to learn movements. These fatigued movements will also not be as fast and explosive as we would like.

Rely on Cone Drills: Sports are chaotic and too many cone and ladder drills don’t allow athletes to react to what they’re seeing. Rely instead on drills with human movement or decisions. Cone drills often rely on rote memorization rather than decision making. Equip the athletes with the tools to move properly and let them make decisions.

Rely on Ladders: Ladders don’t teach quick feet, they teach feet that don’t move anywhere. Good technique on a speed ladder is to touch in different positions while not applying force. The feet must apply force every time they touch the ground. Speed ladders teach the OPPOSITE of what we need athletes to do. Every plant should have a purpose, not leave the athlete motionless at their center of gravity.

Raise the Bar: How my Friendship with Reese Helps Me

If you know me, you know that one of my closest friends in the world is Reese Hoffa. He’s had a huge influence on me both professionally and personally in a myriad of ways that I probably don’t even realize. If he hadn’t seen something in me and given me a shot at writing his workouts in 2011, it’s likely I don’t open up a gym in 2012. If I don’t open up that gym, I don’t meet most of the groomsmen in my wedding or my wife. Without his faith, I am probably stuck in a job I hate, rather than writing this blog post from my office while my dog takes a nap at my feet. He’s a great husband and shows me how to be a better one and a great friend, showing me daily how I can be a better one of those too. You might know someone like Reese and I hope that you learn lessons from them too.

However, your friend isn’t the best in the world at what they do, and that’s something that Reese brings to the table. When I was in college, I read about Reese Hoffa. He was in the middle of a phenomenal run that ended with him being ranked in the top 3 in the world for 10 years in a row. He was a mythical type of being to me. I knew that he wasn’t a regular guy because if he was he wouldn’t be the best in the world. I remember seeing him eating at a Mexican restaurant and being amazed that a guy like that would be eating in the same place as me, a regular guy. He was the best in the world and he was doing something that a regular guy like me would do.

Fast forward a few years and my perspective is different. I still think Reese is great, but now I see that he’s a regular guy just like me. That doesn’t diminish who he is or what he accomplished, but it does make me think that I could do the same thing. Reese worked incredibly hard. He wasn’t a world class athlete as a high schooler. He wasn’t a world class athlete in college. He worked multiple jobs and pushed himself to be his absolute best and never let any limitation hold him back. There’s no reason I can’t do the same thing. There is someone in the world that is better at training than everyone else, why can’t it be me? Why can’t I operate the best gym in America? I think it’s easy to look at someone successful in their field and think there’s something different about them. They were just born lucky and that’s why they’re in that spot, but I know the best shot putter in the world so I know that isn’t true. Reese earned his spot. He wanted to be the best in the world and he did it. Being the best gym in Athens is not enough for me. I want to operate the best gym in the world and that’s exactly what I’m going to do. Being friends with Reese has made me raise the bar on what I expect from myself. I can’t sit back and delude myself into thinking that I can’t be hugely successful because I’ve got to watch Reese do it.

I have no idea what your goals are. I have no idea who you look up to in your field. I do know that they’re regular people and you could do what they’re doing. If you’re reading this and think I’m wrong, then it’s because you don’t have a friend like Reese.