Are your kids safe?

Before I get too far into this I felt it is important to give you a little background. Most of you know I was a former decathlete who competed both collegiately and internationally for nearly a decade. Over the last several years I have helped dozens (maybe over a hundred) of athletes in their quest to become the very best they can be – whether that is to make the varsity team or the ranked #1 in the US. I mention this because most of my training as an athlete, as well as most of the training in our sport, is done during some of the hottest months of the year.   Special consideration needs to be given to the conditions as they change daily.   More importantly, special attention has to be given to the athlete, in particular, what energy system are we training and how well is the athlete recovering from this particular training session. Keep in mind, when training athletes, this process can be very complicated and requires constant observation and adjusting.

Below is an article about a coach I know in Oregon. While I don’t know all of the specifics, I can’t help but to think how many of our kids are exposed to this type of mentality on a regular basis. Who is training our kids, what are they asking these under-developed athletes to do and more importantly, who is watching over these programs to ensure something like this doesn’t happen here?

Please read the article below and give me your thoughts. Do you have a child that participates in a program that either requires them to practice/compete in excessive heat conditions (considered to be mid 90′s or above)? Are you concerned about the training your child is receiving or do you think that this is an isolated case and even though we live in a state with several 100+ degree days our coaches know what they are doing?

19 McMinnville High School football players treated at hospital

The Associated Press
August 23, 2010

McMINNVILLE — School officials, parents and players remained puzzled Sunday about what caused 19 members of a high school football team in to suffer muscle damage — three of whom required surgery — after a fall camp.

The 19 McMinnville High School players all had elevated levels of the enzyme creatine kinase, or CK, which is released by muscles when they’re injured, said Dr. Craig Winkler of Willamette Valley Medical Center. High CK levels can lead to kidney failure if not properly treated. Winkler called the epidemic “weird,” saying: “To have this number of athletes in one single community in one environment is very unusual.”

Three of the players also were diagnosed with a rare soft-tissue condition called “compartment syndrome,” which caused soreness and swelling in their triceps. They had surgery to relieve the pressure, Winkler said. Five of the athletes were treated in the emergency room and sent home. The other 11 were admitted to the hospital and given intravenous fluids to maintain adequate hydration and prevent kidney failure, he said.  Ten boys remained hospitalized Sunday, but they were in good condition and were expected to be released today.

Officials said the epidemic’s cause is still a mystery, but high CK levels can result from vigorous exercise or the use of certain medications or food supplements. Before their symptoms started this past week, the players were at an immersion camp organized by first-year coach Jeff Kearin. Winkler said the players worked out last Sunday at the high school’s wrestling room, where temperatures reached 115 degrees. He said the high temperature and dehydration may have played a role. He also said officials will look at water sources and what the students had to drink, including power mixes.

Winkler said blood test results expected Tuesday could show whether the athletes ingested creatine, which is found in legal high-powered protein supplements. He added officials are not testing for steroids because it would be unlikely for that many students to have access, and “creatine makes way more sense.” Two players said Sunday they weren’t sure what caused their injuries but supplements were not a factor.

Fullback and linebacker Jacob Montgomery, 17, one of the 10 still hospitalized, said he first experienced a tightness in his triceps and forearms Tuesday. “They swelled to the verge of popping,” he said in a telephone interview. “I thought it was just swelling from an intense workout.” Montgomery said he went to get checked out Wednesday after learning another player was taken to the hospital. He and fellow senior Josh Nice said neither they nor any of the other players have taken any supplements or performance enhancers. “They don’t know what’s behind this whole thing,” said Nice, a wide receiver hospitalized since Friday. He added he hopes to return to practice as soon as possible.

Winkler said the hospital and school began screening players for CK after the first few were brought to the hospital early last week. The normal range for CK is 35 to 232 units per liter, but some students showed levels as high as 42,000, putting them at risk of kidney injury, Winkler said. Those with levels in the 3,000 range were treated in the hospital’s emergency room and released, while those with levels above 10,000 were admitted. Superintendent Maryalice Russell told The Oregonian newspaper she doesn’t believe Kearin’s workout was excessive. She also said she has no evidence steroids or supplements were involved. “I don’t have any information at this time that would indicate that’s the case,” she said. “I’m continuing to look at additional information as it may come my way.”

Tom Welter, Oregon School Activities Association executive director, said the organization’s medical committee will investigate and make recommendations to the executive board after its next meeting in September. The OSAA oversees school sports in the state. “It’s a really bizarre situation,” said Nice’s mother, Margaret Nice, whose son Daniel also remains hospitalized. “But we’re all trying to hang in here and hope and pray that they can come up with the answer to what caused this.” Practices for all fall sports start today. “We just want our boys to get better, and they’re all anxious to get out on the field,” Margaret Nice said.

http://www.StatesmanJournal.com

Just Another Day @ The HIT Center

Tired of jogging on a treadmill, come check out the HIT Center in Mesa, Arizona for more than a twist on the typical cardio!

Click here:Brandon does crazy obstacle course

Working out to Music

You’ve probably experienced it already and you don’t even know it. You are doing your cardio, running outside at your usual pace when it happens. Your song. You love it. You can’t help but run to it. The beat just has a way of hypnotizing you and you are mesmerized by it. And when the song finishes, you notice that you are a little more out of breath, a little more intense than before your song played. Researchers have now shown that an easy way to pick up the intensity in your workouts is to increase the tempo of the music you listen to. People who listened to the same songs at different tempos worked harder and enjoyed their workouts more than people listening to the music at the normal tempo or a slowed tempo. So if you are looking for a little jolt to your normal cardio routine, just speed the music up. You might find yourself running faster, farther, and even enjoying it a little more. So rock out. Literally.

Weight Loss

I recently had a member of my family lose 15 pounds in the past 4 months by cutting back his carbonated beverage intake. Since congratulations were in order, I asked my father if he had started exercising more than his once a week basketball league. He responded that he had thought about it. Which is a big step for my dad. But since he and I had that conversation, I thought I would highlight something very important. Exercise is beneficial on many more levels than simply aiding weight loss. The most important benefits are that your cardiovascular system becomes far more healthy. Your total cholesterol is lowered, your high density (the good kind) cholesterol increases, your triglycerides decrease, and many other markers are changed in a positive way. Remember to encourage those loved ones in your lives to not be concerned only with weight loss, but to exercise so they will be around and healthy for a longer time.

Hit Center Transformation – Part 1

Brandon started at the HIT Center just a few weeks ago. After spending just one session with him I knew he had the desire and motivation to make some great changes in his life.  He is excited to allow us to let you all in on his journey at the HIT Center. In the months to follow we will be tracking his workouts with pictures and videos, but more importantly we will be documenting his progress and sharing it with all of you. His desire is to be a role model for everyone out there who shares his struggles. Here is a snapshot into the life of Brandon up until this point.

Brandon Broschinsky, 22 years old.

So let me start this out by telling you a little about my background. One of the hardest challenges in my life from age five on has been my weight. I started really putting it on at that age and it has continued to play a huge role and control factor ever since. My tendency to gain weight has always been in my biology. My body naturally holds on to fat and it makes it very hard to control my weight. I struggled all through Junior High and High School with my weight and it was very tough because not only did I feel like I was not able to fit in, but it also stood in the way of my love of sports. I have loved sports for as long as I can remember. I got my first basketball hoop when I was two or three years old and have been addicted to everything sports since then. My weight issues though kept me from being able to really be competitive and that was extremely tough for me to deal with. After High School I went to a boarding school in California where I was able to get control of my weight and lose 112 pounds. This was amazing; I could finally do what I really love to do.

Then one day I was running back from the gym and my foot broke. I stress fractured it and the only way out was to have a plate and six screws surgically implanted. I had the surgery and as a result of being bed ridden for a while the weight began to come back. Well, 40 pounds heavier I started working out again. Things were looking up, then bam, one night when I was playing basketball, a guy fell on me and dislocated my kneecap and tore my MCL, surgery yet again. This time I was out for two months before I could even begin rehab. Six months later I was back, but so was my weight. From there I just couldn’t regain control of it and struggled like never before.

Two surgeries within six months and my world was really turned upside down. However unhappy I was with my weight I couldn’t let it stop my love for sports, especially golf. I spent the next 16 months at The Golf Academy of America. Though it was fun, I knew I was still unhappy, and had to make some changes. I had to somehow regain control of my weight. I went back out to the school in California and lost nearly 100 pounds in 5 months. A great accomplishment for sure, but I still have a long way to go before I am satisfied with my weight. I am back at home now and needed to find an answer that didn’t require being isolated from life. The best program I could find that could help me continue to progress and reach my goals was and is the Hit Center in Mesa, Arizona.

What are your fitness goals?

My fitness goals are pretty simple. First and foremost I want to reach my goal weight of 220 all the while becoming faster and stronger. I would like to start doing some endurance running and possibly do some triathlons. My ultimate dream though is to be a professional golfer.

What have you achieved so far (prior to the HIT Center)?

I have accomplished a few things. I graduated from high school having played 3 years on the school golf team. From there I went on to graduate with my associate’s degree from The Golf Academy of America with certificates in teaching, club building and fitting. Most recently though I have lost 90 pounds and started my transformation yet again.

What are your motivators?

My motivators are my family, my girlfriend, and myself. Also I want to be able to play all of the sports I love and not let my weight hold me back anymore.

What are your stumbling blocks?

My stumbling blocks have always been associated with food. I would say fast food has always been a killer for me and I have really worked hard to gain control of my tendencies when it comes to fast food.

What brought you to us?

My mom found an ad in the newspaper for the Hit Center and it looked really fun. For example, where else can you do basketball drills or run football routes for cardio. Of course they have me spend time on traditional cardio as well, like a treadmill, rower, or elliptical, but being able to be trained in an environment that has some sport aspects mixed in as well has been really great for me. The HIT Center makes working out a lot of fun.

What has been your experience here so far?

My experience so far at the Hit Center has been great. The trainers push you really hard and try to make the workouts fun. The trainers really care and make you feel welcome. They are dedicated to helping you see results, and show it in their personal training. They set benchmarks with their fitness testing, and are able to reevaluate you so you can see the improvement in black and white, which in turn pushes you even further. The trainers really try to motivate you, and do a great job of mixing things up so that it never gets boring.

Once you achieve your goals, is there something you have always wanted to do?

I have always wanted to compete in triathlons, maybe an Ironman, even though you have to be a little crazy for that. Most of all I want to play professional golf. There would be nothing better than being able to do something I love for my occupation.

Is there anything you would like to say to others who struggle with weight issues?

If you struggle with your weight the only advice I have for you is to never give up. For some of us it truly is a life long battle and eventually we have to accept that. But the joy that comes with getting in control is worth giving up some things. Just keep pushing forward, there will be good and bad days but if you keep your goals in mind you can make it.

Sand Volleyball

Sand volleyball is a great way to get in a quick, fun workout. You get a great workout on your legs with all the jumping, side to side movement, and running after the ball. But you also get some good core work in as well as some great calorie burn. The unexpected benefit comes in playing barefoot and working those smaller muscles in the foot. I’ve just gotten back into playing and I can definitely feel it this morning, but it’s about as enjoyable an activity as I can imagine.

Healthy snack options for your kids

            Exercise generally is easier for kids and teenagers to engage in since activities are usually sports-based and more fun. Activities such as baseball, bicycle riding, roller blading, shooting hoops, and soccer are great ways to stay fit and are fun for kids. However, getting kids to eat healthy is a whole different story. Here at The Hit Center we believe that exercise and nutrition go hand-in-hand. In just a few weeks we will be offering a new nutritional service at a small charge for our clients. With this program, the staff at The Hit Center can help you plan out weekly meals and make healthier food choices. In this day and age when kids’ snacks are filled with high fructose corn syrup and other unhealthy ingredients, it’s important to serve up alternative, healthy snack options. In anticipation for the unveiling of our new nutrition service here are some healthy snack options for your kids:

Apple slices (1 medium apple) with 1 tbsp of reduced fat peanut butter (176 calories, 4.3g protein, 28.5g carbohydrates, 6.5g fat)

1 rice cake with 1 tbsp of reduced fat peanut butter (130 calories, 4.8g protein, 14.6g carbohydrates, 6.3g fat)

8 oz low-fat yogurt and 1 slice of whole wheat toast, lightly buttered (240 calories, 8.4g protein, 44.8g carbohydrates, 3.8g fat)

English muffin pizza (Toast 1 whole wheat English muffin and top with 1 tbsp pizza sauce and 1 oz part skim mozzarella cheese. Microwave for 30 seconds.)    (219 calories, 13.3g protein, 30.7g carbohydrates, 5.94g fat)

Celery sticks with 1 tbsp peanut butter (105 calories, 4.5g protein, 9.5g carbohydrates, 6.0g fat)

1 oz whole wheat crackers with 2 oz of organic turkey lunch meat slices and 1 oz low-fat mozzarella cheese (316 calories, 30g protein, 20.7g carbohydrates, 14.2g fat)

20 baked corn chips with 6 tbsp of salsa (112 calories, 2g protein, 24g carbohydrates, 1g fat)

1 cup 1% fat cottage cheese and 5 oz fresh strawberries (about 4-6 medium strawberries) (173 calories, 28g protein, 8g carbohydrates, 2.4g fat)

1 oz dry roasted almonds and 1 medium orange (239 calories, 7g protein, 23.4g carbohydrates, 15.3g fat)

1 cup skim milk and ½ whole wheat bagel with 1 tbsp almond butter (307 calories, 14.9g protein, 37.4g carbohydrates, 9.4g fat)

All nutritional information referenced from DietMaster Pro (copyright 1997-2009)

High School Track and Field National Championships

Well we’re back from the Nike National Championships and what an amazing trip. The kids were treated like kings and queens, received a ton of free stuff and had a fantastic time. A HUGE congratulations to the Chandler Girls Track Team as they are the 2010 National Champions. Brophy College Prep finished 8th – if you had asked me at the beginning of the year if I would have thought our team would be one of the top 10 teams in the US I would have laughed you out of the the room:-) Great Job Guys!

Here are some random video clips of the competition. You might notice that at the end of the clip there was a snafu in scoring and Brophy was actually named as the National Champions – we had a good laugh at that

The mile was nothing short of amazing. Aside from some incredible performances, the meet organizers called everyone out of the stands and had them stand in lane 4. It was an amazing site that I’m sure the athletes will never forget.

Fabulous 400

I get asked quite a bit what the best exercise is to work the abs. There is no one best exercise, but I did put together a little routine for you to do when you are sitting in front of the TV. I call this the fabulous 400 because you get an all-around ab workout in 400 repetitions. Just complete each exercise twice for twenty repetitions, but I recommend moving from one to the next and progressing through the list twice.

Toe touches – lying on your back, put your feet straight up into the air and reach toward the toes with both hands. The shoulders should leave the ground and return to count as 1 rep.

Knee Touches – lying on the back with the feet flat on the ground and knees bent. Reach and touch your kneecaps with both hands. Touch the knees 20 times.

Leg Raises – lying flat on your back with your hands underneath your buttocks, raise the legs from flat on the ground to straight up in the air. Returning the legs to the ground completes 1 repetition.

Front Plank – lying on your stomach, raise yourself up onto your forearms and toes and hold with a flat back, as though there were a board that ran from your head to your feet. Hold for 20 seconds.

V-sits – lying on your back with your hands over your head, raise your feet straight up and touch your toes at the same time. This requires some coordination and practice. 20 repetitions.

Opposite foot-hand touches – same starting position as v-sits but raise your left leg to the straight up position and touch it with your right hand. After 20 repetitions, repeat with the right leg and left hand for 20 repetitions.

90 degree crunches – lying flat on your back bend your knees to 90 degrees and raise your feet off the ground. Crunch and lift the shoulders off the ground for 1 repetition.

Heels to ceiling – legs straight up, hands under the buttocks, try to raise your hips off the ground and thrust the feet high into the air!  Repeat 20 times.

Russian Twists – Sitting on the ground with the feet on the ground and knees bent, touch the ground on the right side of the hip, then touch the ground on the left side of the hip. This is one repetition and repeat this 20 times.

That’s the fabulous 400 folks. Do it with as little rest as possible for some awesome abs.

Funny, Funny people. (:

So, my trainers crack me up. I can honestly say that they’re probably the main reason why I like working out at the Hit Center. everyone there is really nice and fun and hilarious. Nate makes me laugh. like really hard. he as no problem singing along to Jonas Brothers or Ke$ha when they come on the radio while we’re working out. Jon also makes me laugh, but sometimes he kinda scares me because when I try to be funny often times he’ll just kinda smile and not laugh at all and i fear that i am losing my Funny. but that’s okay. (: The point is, everyone I’ve met so far has been great. I really do like working out here!

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