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Under Ten Fitness Talk Show

Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks. Find the show online and on social media: Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Now displaying: July, 2016
Jul 26, 2016

Performance is the word of the day. Performance can mean different things to different people and today we discuss what performance means to you and your body. It all comes back to efficiency, when you are performing well you’re highly efficient.

There are five elements of efficiency –

  1. No Pain.
  2. Breathing.
  3. Posture.
  4. Precision.
  5. Relax.

Now let’s break each one down a little more.

No Pain – This means that you’re able to move without any pain. A body that is performing well doesn’t hurt or struggle and when you feel pain that means something has failed. Joints are hugely important and when they move well the muscles associated with those joints move well. Pain will cause you to limit your range of motion and develop poor movement patterns. To help eliminate pain practice “quality of movement” and “body weight work.” Learn to move without any pain and then think about adding weight. Start slow with a shorter range of motion and add it in slowly.   

Breathing – Breathing drives movement and it should lead movement. Your breath should be the first thing you consider. Holding your breath can build tension and limit your movement. Learning to breath will greatly improve your performance. Also breathing can help your stress levels and blood pressure go down.  

Precision – This means you hit the target. Are you moving the muscles that need to move in order to complete the task at hand? If you’re doing a bench press you want to make sure the chest muscles and arm muscles are the ones that are doing most of the work. If you feel it in your face and neck when you bench press, then you might not be moving with precision.  

Posture – The spine is an energy transfer area so having it inline is paramount for connecting every movement. Good posture is as upright and dynamic as possible, meaning your head is above your shoulders and you’re mobile. Good posture leads to flexibility and good effective motion.     

Relax – Only exert as much effort/force as you need and nothing more. When you put it all together you shouldn’t be working harder than you need to. Don’t waste energy tightening every muscle in your body and screaming to do a bicep curl. Relax, breath, move which muscles need to perform the movement and only tighten the muscles involved.  

To Learn more visit Dr. Grove at CSHPR.com

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Jul 10, 2016

Ben Burlinson, the owner and founder of Performance Pediatrics and Co-founder of HPR Colorado Springs has more than 15 years of coaching experience with numerous national coaching certificates, including a National NSCAA license. Officially starting his career working with children as a teacher, Ben taught locally in Colorado Springs for nearly 10 years, instructing several subjects including secondary science, elementary math, and physical education.

After pursuing an exercise science degree and finding a void in the developmental coaching curriculum, he spent hundreds of hours researching and educating himself on the growing athlete. Using his broad experience as a teacher and coach, Ben founded Performance Pediatrics with a goal to provide long term planning, management, and injury prevention to the young aspiring athlete. Starting from a small gym in south Colorado Springs Performance Pediatrics has grown into a reputable and powerful ally in the youth sports community. Ben in proud to be a part of the community at HPR and is excited to work alongside some of Colorado Springs’ best practitioners. Coach Ben has many years working with athletes and Alignment of goals, what does everyone want out of this experience? What do the parents want? What do the kids want?

Today we have the honor of talking with Ben for an entire hour! We get in depth on the topic of training youth and specifically how to train youth.

This is a great resource for volunteer coaches and parents who have no experience coaching but are suddenly in charge of coaching their child’s soccer team.

A lot of current training programs are built for adults and shouldn’t be used for training youth. Ben helps us understand what it takes to be a good coach:

  1. Define expectations – There are different reasons why kids are taking part in sports and it is important for the coach to know why the kids are there. Some kids might be there to get out of the house and off of the electronics and some kids might be there because they want to play sports at a collegiate level. Talking with the parents and administrators to define what the goals are is paramount in knowing how to train the kids and making sure there isn’t any confusion among the group. Decide what type of team you’re going to run and let the participants know so they can make an informed decision on whether or not they want to be a part of the team. It’s better to turn some people away now than to upset parents and kids when expectations aren’t met.
  2. Don’t Over Train – Practice 3 times a week for 90 minutes each.
  3. Focus on skills – When developing kids should be working on moving well and controlling those movements. Once the skills are perfect then they can move on to the specific power and weight training. Remember kids are growing and even a Centimeter of growth can change the entire way a kid moves.
  4. Watch out for Pain – Kids shouldn’t be in pain. If kids are complaining about being in pain. Listen and find out what is hurting and why.
  5. Breaks – Take lots of breaks and have plenty of water available!
  6. Ask Questions – Ben has made it clear that he is more than happy to answer any questions so please feel free to contact him via email here: Ben@cshpr.com

I would like to thank coach Ben for joining us and giving some great tips on how volunteers and parents can coach kids.

Visit Ben and the CSHPR family here:

Website: CSHPR.com

Email: Ben@cshpr.com

Phone: 719.225.4949

Facebook: CSHPR Facebook

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