Coach Carlisle previously left you with 4 Winning Traits for Athletes. Here today is the second half of his piece:

5. Be and stay knowledgeable
Spectacular results in athletics are always preceded by spectacular preparation. Become a student of your sport. Never let a day pass without having learned something about your sport. It gives you a competitive edge.

6. Be and stay enthusiastic
Generate an excitement about your practice sessions. Enthusiasm encourages others to become more involved.

7. Be and stay patient
In athletics, there is no such thing as failure, only learning experiences. Failure means very little if success comes eventually. When you’ve fallen short, take time to evaluate your performance and work on making the necessary adjustments in practice sessions.

8. Be and Stay a hard worker
Demand excellence of yourself. Don’t accept mediocrity. Keep in mind, no matter how hard you are training, someone else is training just as hard-if not harder. Stamp your training sessions with excellence!

The Future is Ours!
Coach Carlisle

As a Sports Performance professional who has worked with thousands of athletes youth through professional, I am continually encouraging them to push forward to conquer a given workout and conversely,helping them take their game to the next level. I have 8 tips which I would like to share with you in hopes that these words can challenge you to incorporate these winning traits into your training regimen. The first four are listed here, check back soon for the second half.

Coach Carlisle’s-Winning Traits for Aspiring Champions Part 1

“Before you do something great, you must become something great.”

1. Be and Stay a team competitor

Always look toward the best interest of the team and your teammates. Offer words of encouragement and support to your teammates. Build the trust level of your teammates by being a person who they can depend on whenever needed. Also, never be afraid to sacrifice, especially if it’s in the best interest of the team.

2. Be and Stay positive

Always speak in line with what you would like to achieve. For example, if you have a specific goal you want to achieve, train your mind to think and speak positively. Positive thoughts breed positive outcomes.

3. Be and Stay self-disciplined

Self-discipline is developed when you stop doing what you should not do, and start doing what you know you should do, whether you like it or not. The degree of success in athletics depends on your ability to recognize those few primary activities that make the big difference in producing results. Self-discipline causes you to concentrate on those activities. Self-discipline is forming the habit of doing the right things.

4. Be and Stay committed to goals

Know what you want to achieve. Be totally committed to that goal. View defeat as a temporary thing. It’s not so much where you currently stand, but rather the direction in which you’re headed. It is stretching that develops your potential. And it is a complete commitment to a high standard of excellence that will cause you to stretch. Measure the progress you are making toward the achievement of your goals. Measurement aids in performance improvement.

There are many different approaches to structure a movement oriented workout session. Over the years, I have organized the various components of a movement session -(i.e. warm-up, mobility, cool down) in many different ways. In this blog, I am going to share my proven and effective Movement oriented template which will help you address key areas for the purpose of getting the most out of your training.

1. Active Warm-Up- An active warm-up is any type of continuous movement designed to increase core temperature, get blood flowing to the working muscles, and prepare the body for more intense activity. Typically, my active warm-up consists of 6-8 movements totaling 80-120 yards.

2. AIS Active Isolated Stretching- Immediately following the Active Warm-Up, our goal is to increase muscle tissue length, oxygenate the blood through proper breathing while stretching, and thoroughly stretch the entire body. I typically incorporate 6-8 lower extremity stretches and 2-4 upper extremity stretches using Aaron Mattes 2 second hold count for each stretch.

3. Dynamic Mobility- Are exercises which enhance mobility. They are exercises which are dynamic in nature and encompass stretching movements while actively moving. They require great balance and body control which activate more motor units thus improving overall functional mobility and correct movement patterns.

4. Mechanics-Your mechanics drills should reflect the movement quality you are training for the day. For example, if you are training acceleration that day, your mechanics drills should be acceleration oriented.

5. Main Session- The main session is the workout itself. This is the main entree of your meal. One should never skip Steps 1-4 to take a shortcut to get to the main course. If you do, you could risk injury as a result of not warming up properly or under perform because of lack of a proper warm-up.

6. Cool Down- This step is equally as important as all the others. The goal here is to allow the body to return to a normal state through low intensity exercise and light stretching. Depending upon which energy system trained, the Cool Down can be vital to helping facilitate recovery for the next subsequent workout.

“You get what you train for”
-Coach Carlisle

As a strength and conditioning coach to many area high school athletes, I have had the opportunity to interact with many parents.

I have witnessed the strong support and encouragement the parents provide for their children to become physically fit in order to maximize their (the children’s) sport performance. The parents of student athletes deeply understand that physical fitness is an essential element to optimal sports performance. Physical fitness is also important for those who are not involved with athletics. It is important that parents, adults in general, take the opportunity to increase and maintain their fitness levels.
Often times, parents are so busy with their work schedules, transporting children back and forth from practice, and other time consuming tasks, that exercise is placed on indefinite hold. We’ve all been there and we’ve all done it. We’ve all made resolutions and, because of life circumstances, have not been able to make time for that one task that is essential for healthy living. Whether you resolve to lose ten pounds, begin a daily exercise program, or spend thirty minutes a day on meditation and stress release, the three keys to successful exercise is:

1. Keeping a record of the days you exercise (mark it on your calendar)
2. Knowing that there will be days when you don’t meet your expectations
3. Being gentle on yourself on those days (don’t allow those negative thoughts to enter and look at that exercise log to remind you of what you have accomplished.)

Exercise goals cannot be viewed as all-or-nothing. The all-or-nothing perspective sets the novice exerciser up for failure. Don’t view your first slip-up as the end to the entire effort–that one piece of chocolate cake doesn’t mean your entire weight loss is ruined, or that one cigarette doesn’t mean you’re doomed to be a smoker for the rest of your life. Be flexible and , most importantly, try to understand WHY you were not able to stick to your goals.

Research has shown that negative moods, such as anger, frustration, disappointment, or depression, are often the reason people are unable to make behavior changes. You are mad at your employer, so you comfort yourself by not exercising. You are upset with your mate, so you eat a whole bag of cookies. These reactions just add another link to the chain of events which destroy both your positive self-image and your resolutions. Keeping a positive outlook and high self-esteem are critical to any successful change. Avoid labeling yourself as “good” or “bad” and instead, try to determine what works best towards helping you achieve your goals.

One of the quickest ways to sabotage your efforts is by starting with goals that are too lofty. The first, and perhaps most important, step towards change is setting a goal which is achievable. Stating you’ll never miss a workout or you’ll exercise two hours every day is not realistic for someone who just beginning to exercise. It’s better to set small goals and meet success. These smaller goals are the building blocks for the larger goals.

Make yourself a priority! Give yourself time to work towards your new goals. Embrace a healthy and balanced outlook on life and get excited about what you can achieve. Remember–inch by inch is a cinch, but yard by yard is hard!

How to Enhance Recovery and Avoid Fatigue.

Feeling tired and sluggish? Do you feel like you left your legs at the field or you can’t find enough energy to make it back to the locker room, some like to call this “bonking” or “hitting the wall.” Well you are not alone- this is how most athletes feel if they do not eat the right foods or are not eating at the right time.

Well the solution may be easier than you think. Replacement of energy after training is a key to maintain training and performance throughout the entire season. Some keys to sustaining general energy throughout the day are to eat small, frequent, and nutritious meals. Mixed meals containing mainly carbohydrates, protein, some fat and fiber provide longer-lasting energy.
A food with a 4:1 ratio of Carbohydrates (CHO): Protein (PRO) will provide the necessary fuel for athletes to replenish and maintain muscle energy stores prior to competition and during training. Athletes can easily deplete their energy stores either from intensive training or long endurance sessions. Depletion of energy stores after a training session does not mean that you need to decrease training, it means that an athlete must replace these energy stores properly.

Competitive athletes need to know what and when to eat to prepare for practice and competition! The best type of CHO to eat after a training session is complex CHO (grains, pasta, rice, fruit) and limit refined CHO or simple sugars (fruit juices and candy). Excess simple sugar contributes to excess calories and fluctuations in energy levels. Eating simple sugars can provide calories for energy but are almost completely empty in vitamins and minerals. If eaten at the wrong time, sugar can be pulled from the bloodstream, leaving athletes feeling lethargic when it is time to practice.

Protein will helps to stabilize blood sugar levels and keep it from being pulled to quickly from the bloodstream.

Timing is everything when it comes to consuming a CHO:PRO meal and performance. The optimal time for consumption of replacement of energy is up to 1 hour after your training session is complete. Replacement of energy stores immediately after training is possibly the most important key to preventing fatigue and staleness in performance. Eating a 4:1 CHO:PRO food within one hour is important because following exercise your body is highly sensitive to storing carbohydrates in the muscles and liver so it may be used for the next workout.

Taking advantage of this window of opportunity will provide a speedy recovery, prevent fatigue, and make you less inclined to over eat later. Eating within 1 hour after training will help athletes recover 50% faster and increase energy stores 50 to 100% faster than if eaten more than 1 hour after training is complete.

Athletes generally need approximately 500-600 grams of CHO per day, although requirements vary depending on body weight and training load.

A meal consisting of about 150g CHO:25g PRO-4 hours prior, 80gCHO:15g PRO-1 hour prior and 75gCHO:15g PRO immediately after training is suggested for optimal performance and energy levels. Athletes must also maintain adequate amounts of fat, water, and vitamins and minerals in order to use the energy properly. So be wary of those info-mercial diets of eating strictly carbohydrates or proteins, this will definitely lead to a disastrous season.

Replacement of energy starts immediately after training and will be the key to a successful season.

Remember that perfect practice is what really makes a perfect athlete.

On my bio page, I mentioned that I ate good, whole foods in my youth.  That was only part of the story.  My grandparents provided those foods, the collard greens and the fried green tomatoes and such, but they also allowed me to eat what everyone else was eating.  So I indulged in the Oreo cookies, the soda, French fries, and my very favorite, pizza…from Volcano’s Pizza.  I loved that pizza.  I still remember how Mama (that is what I called my grandmother) and I ate pepperoni and sausage pizza on Saturday evenings, and we would watch the Carol Burnett show—such a great memory. Three of my favorites:  Mama, pizza, and laughter. 

As I am typing, I had a flash back.  I remember when we would pick up the pizza, and if the pizza was not quite ready when we arrived, we could see them making pizza.  Tossing the pizza in the air and saucing it up and sliding it into the oven.  Their pizza was thin crust and a little greasy, cut into rectangular strips.  They used to use scissors to cut the pieces.  I have never really been a fan of thick crust pizza, and it may be because of my first experience with Volcano’s delicious thin crust pizza.  This early memory of pizza is an example of how memories and food are tied, and can relate to how a person interacts with particular foods.  That is the psychology of eating—what we eat is not just related to hunger and taste, but other factors, like prior experiences—good or bad, emotions, etc., that affect how and what we eat. 

Becoming aware of that can really help us in our goal to eat and feed our families what is good for the body.  Eating what is good for our bodies does not mean that you have to cut out all that you enjoy.  I am so over deprivation and restriction.  I actually want to help you make some of your favorites a little healthier and still taste delectable.  I also want to help you eat some of your favorites as-is and eat without the guilt or negative self taught.  Just eat the chocolate and enjoy each morsel.  Chocolate is my FAVORITE .  Okay I bet you are thinking, “This chick-a-dee likes chocolate and pizza, can she really help me feed myself and my family better?”   You bet—no guilt, just adventure on this food journey!!

When I was trying to lose weight a few years back, I went on the Fat Flush diet.

The Fat Flush was good for weight loss and for cleansing my liver, which I really needed to do.  During the first phase of the Fat Flush, you could not eat potatoes, so a recipe for mashed cauliflower was given as an alternative.  Well, when I went on this food adventure—Fat Flushing that is—I still had a family to feed, and I still had to get some satisfaction out of eating.  And just plain mashed cauliflower did not cut it for me and did not cut it for my family.  So I came up with the idea to mix the cauliflower and the potatoes so I could have the texture of mash potatoes and not be so overwhelmed by the cauliflower flavor.  It worked for me, and, surprisingly, it worked for my husband and the boys.  They were eating cauliflower and loving it.  Try it and let me know what your family thinks.  Here is Fat Flush Diet Recipe Mashed Cauliflower – Potatoes recipe

P.S.  When I cook Shepherd’s pie, I use this cauliflower-potato combination, instead of just plain potatoes, and they all eat it up.

TThe goal of the Fat Flush plan is to cleanse the liver, which is considered to be a fat-burning machine. It can help you to lose weight fast and make your body healthier. I use this Mashed Cauliflower –Potatoes recipe almost every week. My kids love it and I am happy.

Ingredients:
1 large head cauliflower, cut into florets
3 medium potatoes (or 2 large potatoes), peeled and cut in uniform pieces
Purified water
2 – 4 Tablespoons of butter
Salt, to taste
Pepper, to taste
Garlic powder, dash
1 – 2 Tablespoons Liquid (milk, chicken broth or cooking water from the cauliflower)

Directions:

Mike has been a physical therapist in Tucson for over 23 years since graduating from the University of New England in Southern Maine in 1987.

His focus has been primarily in the field of Orthopedic Physical Therapy.
Certified as a clinical specialist in Geriatric Physical Therapy by the American Board of Physical Therapy Specialties in 1999. He has a Masters in Geriatric Science and guest-lectures at the University of Arizona for medical students and graduate students in the area of functional changes associated with aging.

In 2010 he completed advanced course work with National leaders in the Selective Functional Movement Assessment System. Mike is integrating this proven methods that uses current research evidence to prevent injury, and improve performance for their patients, athletes, and fitness enthusiasts. Mike is involved with developing strength and conditioning programs for individuals as well as local High School and club athletic teams.

James Harris is a Registered Dietitian and a Certified Strength and Conditioning Coach. He received degrees in Nutrition and Exercise Science from the University of Nebraska, where he then started his career as a Sports Nutritionist. He has directed sports nutrition programs at Nebraska, Arizona State, and the University of Oregon. James has been aconsultant for numerous NFL, NBA, and NHL teams and has worked with elite athletic training facilities like Athlete’s Performance.

James is writing about safe, fast and effective ways to build strong body, healthy habits for an young athlete.