Category: Uncategorized

Whey Protein

Protein has many amazingly beneficial biological effects in the body. Protein is made up of many various essential and nonessential amino acids, which are the building blocks of all things. You can think of amino acids as little beads linked together on a necklace, which makes up protein. These little guys are responsible for the growth and repair of all tissues, specifically muscle, tendons, cartilage, neurotransmitters, bones, blood, hair, skin, and nails. Not only is protein responsible for the above duties in the body, they also help with hormone production and making enzymes in the body. These guys have serious responsibilities and most people do not get enough protein through their day to day lives. There are a lot of various proteins available for consumption, however not all of them are made equally.

There are two main types of amino acids in the body, Essential Amino acids and Non-Essential Amino Acids. Essential amino acids we cannot produce in our body, therefore we have to acquire them from food sources. Non-Essential amino acids are the opposite, even though they are still very important our bodies can produce them on its own.

When you are looking for the best sources to get protein, generally speaking animal sources are best. Why? Because they all are complete proteins. Complete proteins contain all of the 9 essential amino acids that our body cannot produce by itself. There are many benefits of plant-based proteins, however they are generally incomplete proteins, meaning most do not contain all of the 9 essential amino acids like animal sources. Grass fed, pasture raised, free range and sustainable animal sourced proteins are always best.

What is Whey protein?

Whey Protein is dairy based and is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. Milk contains 2 types of proteins, Casein which makes up 80% of the protein content, and Whey which makes up 20%. Casein is a slow digesting type of protein, where whey is fast digesting. After being separated during cheese production, Whey then goes through several processing steps to become what we see as the popular powdered whey protein found in supplements.

Benefits of Whey Protein?

Whey Protein is loaded with all 9 of the essential amino acids required in the body. Of these 9 essential amino acids they are also really high in BCAA’s (branched chain amino acids, specifically L-leucine, L-valine, L-isoleucine). Leucine has been shown to be the most anabolic (growth-promoting) amino acid in the body. (1) Whey protein is also very high in cysteine which helps boost the cellular anti-oxidant Glutathione. (2)

Whey protein has been shown to be very effective to assisting in muscle growth around workout times, before, during or after training. (3,4,5,6)

Whey protein can assist with weight loss. Protein is the most satiating macronutrient and can control the regulation of the hormone Ghrelin. Ghrelin is dubbed as the “hunger” hormone, which promotes the feeling of being hungry. Keeping up your protein intake can help manage feelings of hunger. One study has shown that eating at least 25% of your daily calories from protein can cut your cravings up to 60% and may reduce late night snacking. (7)

If your goal is to lose weight, whey protein can help with your weight loss as well as preserve muscle. (8,9)

Besides the benefits of leaning up, building muscle mass and helping with strength increases, whey Protein can also assist lowering blood pressure, blood sugar, and reducing symptoms and stress and depression. (10,11,12,13)

Different Types of Whey Protein:

Whey Concentrate: Generally, less than 80% of the protein supplement is protein. Contains more lactose, fat, and lower amounts of protein per volume. If you have a dairy sensitivity, you may notice symptoms more with this kind of Whey.

Whey Isolate: Over 80% of the supplement is generally protein. Contains less Lactose, sugar, and fats than concentrate and contains higher levels of protein. Easier and faster to digest than concentrate. Less dairy sensitivities than concentrate.

Hydrolysate Whey, or Hydrolyzed Whey isolate: Similar to Isolate, broken down into smaller fragments to allow even faster digestion. Higher protein per volume, lower fats, lower lactose than isolates and concentrates. More expensive to process and manufacture. Also has a much great affect on triggering insulin over Whey isolate and Whey concentrate.

How much protein should we eat?

  • Active lifestyle: 1.6g of protein/1Kg Bodyweight. If you weigh 75kg (165lbs) multiply 1.6 x 75 =120g
  • Weight loss: 1.8-2.2g/Kg Bodyweight. Adding more protein while improving body composition not only helps build more muscle but also prevents as much muscle loss.
  • Athletic performance: 2.2-2.5g/Kg bodyweight.

Review of CoreBlend Performance Nutrition’s Elevate Whey Protein:

  • Elevate Whey is a 100% whey isolate. There are no blends of concentrate, caseins, and other various types of protein. We kept it this way to cut back on the amount of Lactose (sugar found in dairy) to help prevent as much sensitivity to the product as well promote fast digestion and fast absorption.
  • We added two digestive enzymes to the mix, Lactase and Papain. Lactase is an enzyme that breaks down Lactose. It splits the lactose and helps convert lactose into glucose and galactose (2 other types of sugars). This helps with digestion, absorption, and sensitivity. Papain is a proteolytic enzyme that comes from papaya. Papain specifically breaks down amino acids into smaller strings of proteins which makes absorption easier and faster.
  • 1 serving of Elevate contains 25 grams of high quality protein, 1.5g of fat, and only 2g of sugar coming in at 130 calories. It also has a great amino acid profile and contains 5g of BCAA’s, which we touched on up above.
  • Since Elevate is a 100% isolate, the mixability is great. If you add 1 scoop of Elevate to 8-12 ounces of water it does not clump and mixes great.
  • We may be a bit biased on flavor, but so far we have gotten great feedback from our customers on taste. We hope that you will be the next one to give it a try!

Thank you for taking the time to read!

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/16365087
  2. https://www.ncbi.nlm.nih.gov/pubmed/11205219/
  3. https://www.ncbi.nlm.nih.gov/pubmed/16988909
  4. https://www.ncbi.nlm.nih.gov/pubmed/15570142
  5. https://www.ncbi.nlm.nih.gov/pubmed/15570142
  6. https://www.ncbi.nlm.nih.gov/pubmed/17240782
  7. https://www.ncbi.nlm.nih.gov/pubmed/20847729
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
  9. https://www.ncbi.nlm.nih.gov/pubmed/21798863
  10. https://www.ncbi.nlm.nih.gov/pubmed/19893505
  11. https://www.ncbi.nlm.nih.gov/pubmed/10714858
  12. https://www.ncbi.nlm.nih.gov/pubmed/22995389
  13. https://www.ncbi.nlm.nih.gov/pubmed/10837296

Is Keto Right For You?


It is very common for fad diets to come and go. Some can be effective if implemented properly while others can be a complete waste of time. For the diet topic of the week we will examine the Ketogenic diet and see if it is right for you.

With the rising popularity of the Ketogenic diet, and especially being a nutrition coach, one of the questions I have been asked countless times over the years is “What are your thoughts about Keto?”.

First before we get to that answer I think that understanding the background of the Ketogenic diet is really important. Even though the Ketogenic diet has recently gained explosive popularity, it has actually been around for nearly 100 years. In 1921, Rolland Woodyatt ran trials on the Ketogenic diet to help regulate epilepsy in children. Keto became popular in the 1920s and 1930s for therapeutic uses until it was later abandoned due to an increase of drugs to help regulate symptoms. The ketogenic diet has also been studied to help with other neurological disorders such as Alzheimer’s disease, ALS, Autism, headaches, Parkinson’s, and sleep disorders.

What exactly is the Ketogenic Diet?

The Ketogenic Diet Consists of a macro nutrient profile of high fat (75% of daily calories), moderate protein (20%), and extremely low carbohydrates (5%) in which most of them should be from green and/or cruciferous vegetables with high fiber and low sugar contents. Essentially, what the Ketogenic diet will do, if adhered to consistently, is it forces the body to burn fat as its main fuel source in the body.

How does this occur?

When we eat a carbohydrate source, our body breaks down carbs into glucose, AKA sugar. Even though the brains main fuel source is glucose, our bodies can effectively operate with extremely low carbohydrates in the diet. In the body we store carbohydrates in the form of glycogen. Approximately 75% of our glycogen is stored in our muscle tissue, and about 25% in the liver. When you implement a Ketogenic diet, our body will slowly burn through those glycogen stores. Once we run out of glycogen, similar to the gas in a fuel tank, the liver then turns to stored fat and will convert fat into fatty acids and ketone bodies which we then use as our main fuel source. When the body gets into ketosis from low levels of carbohydrates present in the body, our body then will then circulate fatty acids and ketones in the blood. This will provide energy for muscles and other various tissues of the body to operate as needed.

What are the Pros of the ketogenic diet?

  • Supports weight loss. When your body enters ketosis, it goes into fat-burning mode, which supports weight loss. Cutting carbs also causes your body to retain less water, which can lead to weight loss [2, 4, 6, 7, 9,18].
  • Suppresses appetite/enhances satiety. One of the best things about the keto diet is that you won’t feel hungry. Say goodbye to hunger pangs. The high amount of fats in the keto diet minimizes carb cravings, provides steady energy for hours, and suppresses appetite [2, 6,18].
  • Lowers cholesterol. Studies show the keto diet can improve “good” cholesterol (HDL) and lower “bad” cholesterol (LDL). Eating fat increases blood levels of HDL. The higher your levels of HDL, the lower your risk of heart disease. But that’s not all. Eating low-carb can also change your LDL cholesterol, altering it from “bad” to “benign” cholesterol. It does this by turning LDL particles from small (high risk of heart disease) to large (low risk of heart disease) while also decreasing the number of LDL particles in the bloodstream [2, 3, 6, 9, 10, 11,18].
  • Reduces risk for heart disease. Reducing carb intake can lower blood triglycerides, which are fat molecules in the blood. High levels of blood triglycerides can put you at higher risk for heart disease [3, 4, 6, 7, 9,18].
  • Reduces insulin levels and insulin resistance. Studies show the keto diet can reduce blood sugar and insulin fluctuations due to reduced carbohydrate consumption. Better insulin control can also help improve the associated metabolic disorders and symptoms linked to high insulin and blood sugar [2, 4, 9,18].
  • Lowers blood pressure. Research shows eating a low-carb diet can have positive impacts on blood pressure. Hypertension is a risk factor for many diseases, including heart disease, stroke, and kidney failure [4, 6, 7, 9,18].
  • Improves cognitive function. The keto diet has been used for decades to treat epilepsy in children. And it is currently being studied for its potential beneficial impacts on other neurological diseases, such as Alzheimer’s and Parkinson’s [1, 12,18].
  • Enhances mood, mental focus, and sleep. After a few days of cutting carbs, many keto dieters report feeling more alert, being in better moods, and needing less sleep [12, 13,18].
  • Boosts energy levels. The sluggishness and lethargy you feel after a heavy carb-filled meal is due to the insulin spike and reactive sharp drop in blood sugars. Eating a high-fat diet provides steady energy and helps you avoid crashes that are associated with eating a high-carb diet. Additionally, since ketones are the brain’s preferred source of energy, a ketogenic diet leaves you feeling more alert and mentally energized without having to supply a steady stream of caloric intake [13,18].

What are the Cons of Keto?

  • Requires an adaptation process. Getting keto adapted can take one to two weeks and the transition can be uncomfortable for some people. The “Keto Flu” is commonly used to describe flu-like symptoms associated with the transition process: headaches, fatigue, nausea, etc. Due to restricted carb intake, your body is not retaining as much water so loss of electrolytes is common. This can easily be rectified with taking mineral supplements or exogenous ketones, such as the beta hydroxybutyrate mineral salts [16,18].
  • May cause irregularity. Dramatically increasing your fat intake while drastically cutting your carb intake may cause gastrointestinal issues, ranging from constipation to diarrhea. This is something that should resolve itself when your body gets fat-adapted [5]. There is also the potential for nausea, particularly when switching from a low-fat diet to the ketogenic diet. It can take a while for the gall bladder, pancreas, and liver to adapt to digesting high amounts of fat [17,18].
  • Bans or puts restrictive limits on certain food groups. Some people simply don’t like banning entire food groups, and the keto diet requires you to give up all forms of sugar (no more candy, ice cream, and donuts), and popular carbs such as bread, rice, and pasta (no more pizza and burgers). Keto also limits most fruits due to the fructose content, as well as starchy vegetables such as potatoes and corn. The good news is that as your body becomes keto-adapted, your sugar cravings will dramatically fall or disappear altogether.
  • May cause high cholesterol for those who are genetically predisposed. While most people will see their cholesterol fall along with their weight, there are some that may see the opposite due to the meat-heavy nature of the diet. This is typically a genetic predisposition and means the keto diet is not right for everyone [11,18].
  • Makes social gatherings harder. Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline. If you want to drink alcohol, you’ll have to limit yourself to one or two low-carb drinks. This means dry wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin, and tequila. There are a surprisingly number of keto-friendly alcoholic beverages that won’t knock you out of ketosis. For dessert, dark chocolate (at least 70% cocoa) is okay in moderate amounts. Stick to keto-friendly chocolates that are naturally sweetened with zero-calorie sweeteners such as stevia and erythritol. You can have sugar-free candies on occasion, just be aware that the sugar alcohols may cause digestive discomfort if you have too much. [18]

What does a ketogenic diet look like?

Since the ketogenic diet is very high in fat and very low in carbs, you will not be permitted to be eating grains, processed carbohydrates, sweeteners, most alcohols, etc. Here is a list of foods that are Keto-Friendly:

  1. Seafood
  2. Low carb vegetables
  3. Cheese
  4. Avocado
  5. Meat/poultry
  6. Eggs
  7. Coconut oil
  8. Full fat Greek yogurt/cottage cheese
  9. Olive oil
  10. Nuts and seeds
  11. Berries
  12. Butter and cream
  13. Shirataki noodles
  14. Olives
  15. Unsweetened coffee and teas  

My thoughts:

The ketogenic diet has been researched well enough to show many positive benefits of using the diet. The Ketogenic diet if administered properly and consistently will deliver weight loss results without question. However, even with there being numerous health benefits of going Keto, the biggest issue with the diet from my observation is it is very difficult to stick to consistently and long term. It takes a decent amount of time to get into ketosis to begin with, and if you have one meal with too many carbs and sugar you will be immediately kicked out of ketosis, which is one of the main points of the diet to begin with. There are many things that are really positive about this diet though. One of the biggest things is it completely restricts processed foods, refined sugars, and low-quality foods which is really important. Most people eat too much of these foods to begin with and by cutting them out your energy will improve, you will most likely lose body fat, your fitness and performance will increase, and your body will surely thank you. Generally speaking when dieting, you will certainly have to make changes. Making too many changes initially however more often than not leads to failure. From experience, finding a diet that fits more within your lifestyle as well as a diet that you can adhere to long term is where the real results come. If Keto is it, excellent. If not, there are also many other variations of dieting you can implement and be very successful. At the end of the day, if you eat in a caloric deficit, you will lose weight.

Lastly, for individuals who are focusing on athletic performance, strength, etc. I highly recommend NOT following a ketogenic diet. Glycogen is the muscles main fuel source, when we lift weights, run, and workout we burn through glycogen. When we restrict carbs, we will not be able to refill the “fuel tank” so to speak. Without adequate levels of glycogen in the body, performance and endurance can drop dramatically which is the opposite of what you need as an athlete. Carbohydrates can also trigger the release of insulin, a powerful hormone secreted by our pancreas. Insulin is a double-edged sword as it can be very beneficial and also very negative. The benefit of Insulin for athletic performance are that it acts as a shuttling hormone, or a taxi for nutrients. As an athlete trying to recover from training and building new muscle mass utilizing this hormone can be incredibly beneficial. If you trigger insulin after training from higher levels of carbohydrates, insulin helps drive amino acids (broken down proteins) into muscle tissues to help with growth and also drives glucose (sugar) into replenishing glycogen stores that were used. This not only helps with building new tissues, but also replenishes glycogen to prepare you for your next training session.

Is Keto right for you? You decide. Thanks for reading.

Fix This in Your Athlete Daughter for Knee Health

People often ask when kids should start lifting weights and that’s a complicated answer that has a lot of variables in it. When should my child start exercising is a really easy question to answer though. The answer is now. There is a misconception that exercising always means lifting weights. Although weights can be a VERY useful tool, the real goal is refining movement and there’s no time where that isn’t useful.

For girls, this is especially true, since they are much more likely to get injured in their lifetime due to poor movement mechanics. It’s not because women are less coordinated or play riskier sports, it’s due to the way their knees connect to their hips.

Due to this Q Angle (see dotted line in the above diagram) being greater in women than in men, they are already prone to having their knees cave in. Women generally have wider hips, as you can see this affects how the knees connect to the hips. This leads to issues with jumping and squatting, but is especially dangerous when they land or decelerate.

This is why the incidence of non-contact ACL injuries is so much greater in women than in men. Without proper practice, it is unlikely to change naturally, so something needs to be done.

  1. Mindful Movement. Have your daughter focus on keeping the knees out while doing squatting, jumping and landing movements. Teaching them the proper position slowly will help it apply to moving faster. These are the basics. These are slow and easily controlled. Start here.
  2. Challenge the Movement. Once you see that she can keep her knees spread on a squat, challenge it with additional weight. A goblet squat is a great option here. Another option is to challenge with bands that are forcing the knees to cave in. This will provide an easy cue to push out and will also strengthen the muscles of the hips that need keep the knees from caving in. This is a suitable progression and mastery here should be seen before it can be reliably put to the test in athletic situations.
  3. Force Absorption. The greatest force your athletic daughter will be forced to deal with isn’t the additional weight of the goblet squat or band tension, it is the force when they are dealing with a quick deceleration. Athletes spend a lot of time practicing running and jumping, but very little time is usually spent on stopping and landing. Work with your daughter on absorbing these forces well on sprints that have a defined stop point with proper deceleration and use box jumps, depth jumps and broad jumps to make sure that as your daughter lands she is landing with her knees in line or outside of her feet.
  4. Or just sign up for our kids class. It’s every day after school at 4 and we’ll work on these things.

Work on these things with your daughter. Help her to stay healthy and happy and strong and injury free. Feel free to email corey@coreblendtraining.com with any questions.

Questions About Kids Training

We get questions all of the time about our Youth Athletic Development class. I’m going to take this blog to answer some of the questions I get asked most often. I’m calling it an FAQ on YAD.

Working on Leg Strength

When is the class?
The class is Monday through Friday at 4pm.

How long is the class?
The class is one hour.

Is my child old enough for the class?
Sure. It’s really less about age and more about attention span. If they have the attention span to do an hour long class then they are old enough to participate. The class is about meeting kids where they are developmentally, so there’s no level that is too basic.

Sled Pushes are an Easy Way to Train the Legs for the younger ones

Will this help my child get faster?
Absolutely. The class is based around improving athleticism and speed is a big part of that. It’s not the only goal of the class, but in my opinion, doing only speed work would be a disservice. Often the reason for their lack of quickness is their weakness, poor motor control, poor fitness, or poor mobility. As such we need to take a holistic approach and try to improve all of the qualities that affect athleticism.

Explosive Work

I think my child should do more speed ladders. You don’t use them enough in your program.
That’s not a question. Here’s a YouTube video about how I don’t like the speed ladder. https://www.youtube.com/watch?v=mFwdYto_LTw

What are your qualifications to work with children?
I have an undergrad degree in Physical Health Education and am certified to teach PE in the state of Georgia.

I was probably saying something really important

I don’t want my child lifting weights. I don’t think they’re ready.
Your child won’t lift weights until we feel like it’s appropriate. We challenge different movement patterns and sometimes weight is a way to do it. We also challenge them through additional reps, slow tempo, faster tempo or while focusing on other movements. Based on the research available, there is no reason to worry about a child lifting weights under the supervision of specialists. It does not stunt growth. It does not damage growth plates and often it is easier than bodyweight movements. The forces put on a child during controlled weight lifting (such as found at Core Blend) are much lower than those found in sprinting, jumping, landing, gymnastics movements and sports, so we have no fears in this area. We only want to challenge a child with weights when it is safe and appropriate to do so.

My child is old enough to lift weights. Why isn’t he?
We don’t feel like your child’s movement pattern is refined enough to add additional weight yet. We are confident that with additional time and work they will be ready and they will make better progress long term because we were conservative.

I’m worried that we won’t make it right at 4. Will my child be penalized for running late?
No of course not. They’ll miss out on one exercise and have an abbreviated warmup, but they’ll get a great workout in.

Hill Sprints Improve Acceleration for the athletes, and skin tone for the trainer

Do we have to sign up for specific days?
No. We need to know how many days a week your child will show up for pricing purposes, but they can show up whichever days are convenient.

Do we have to sign a contract?
No. We don’t have contracts.

Do we get a discount for additional family members joining the class?
Yes. We have a family discount that applies to classes or personal training.

We’re going to miss a few days, will we lose out on those sessions?
No. We will roll them over for you.

My Experience with Reese’s Massage

Now that Hoffa Massage Therapy is up and running I’ve been able to use Reese as a massage therapist regularly for the last six months. I’ve used him for my clients, for my wife and for myself and I think there are 5 reasons that Reese gives the absolute best massage. 

  1. Reese is strong. For some reason I was scared of this part. I don’t know what I was picturing, it’s not like Reese accidentally rips the door off of hinges when he goes to open them, but for some reason I was worried he’d accidentally push too hard and break something. Instead, because he has the strength of 10 men, he just does all of the massage work effortlessly and tirelessly. Where other therapists would need to really lean in, use an elbow, or worse of all just give up on stubborn knots, Reese just kneads his way through them.
  2. Reese is knowledgeable. Reese really knows his stuff when it comes to massage. It was frustrating when he couldn’t go out to dinner for about 8 months while he was studying for massage school, but now his devotion to his study has really paid off for me. He’s incredibly knowledgeable about the human body and is constantly studying to continue making himself better.
  3. Reese is well versed. Reese was a professional athlete for well over a decade and has received every sort of recovery treatment you can. This shows when Reese stretches a muscle while he massages, it shows when he brings in special tools for stubborn areas and it shows when he refers people out for a different style of treatment. Reese is my go to authority when I need to know how to treat some small issue.
  4. Reese actually works out. Reese knows about exercise and what sorts of movements I do, so in addition to knowing where I’m likely to be tight, he knows when I need to do more or less of a certain exercise. This knowledge has been invaluable not only with my own training but when I send him my one on one clients for a touch up.
  5. Reese is stubborn. You don’t get to be a world champion without having some patience and willingness to work. When my shoulders were tight and I couldn’t figure out why, Reese was on the case. He didn’t stop poking and prodding until he actually solved the issue. It meant that he went past our hour spending time continuing talking to me, but it was worth it to him just to figure out the real cause.
  6. BONUS REASON One of my biggest pet peeves from therapists is they always ask what I want to work on then they do an extra thirty seconds on that area before going into the same massage they always do. With Reese, he was willing to spend the entire time on the areas that actually bothered me. I thought the knots in my back were just a permanent part of life until I had enough time with Reese for him to fix them.
Strong, Healing Hands

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.