66 days of continuous practice to cement a habit

I’m a pretty disciplined person.

I exercise a few times a week.

Spend less than I earn

And I work from home without ending up on the couch all day.

But for months I’d been trying to add yoga and creative writing to my routine, and it just wasn’t happening. 

I’d have a good run then put it off, forget, or find something “more important” to do.

Days would go by, so I’d start it up again then, sure enough, let it slide.

I was getting more and more annoyed that I wasn’t doing the things I really wanted to do.

I’d think, I’m not lazy, but for some reason I wasn’t able to make those things a habit.


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NHL Should Be Dream Not Goal For Youth Minor Hockey Talk

Click below to Lisen to Rich Winters Interview On the 'Dream'!

http://soundcloud.com/minor_hockey_talk/minor-hockey-talk-nhl-should

Nutrition - Review on P90X Recovery Drink

Article by Fit Asylum

One of the most heavily marketed supplements by Beachbody is the Results and Recovery Formula.  A lot of people ask, is it worth it?  If you want to maximize your results with any workout program, your post-workout meal is one of the most important things to consider. To the best of my knowledge, and taking into consideration latest trends in sports nutrition, Beachbody has really done their homework with the Recovery formula, and price-wise it is comparable to most other products on the market.

This is not a protein shake!

First off, this product is not to be confused with a whey protein shake.  The truth is, the importance of any recovery formula is in its carbohydrate composition, and secondarily its protein composition.  Therefore, it is especially important to note that this product is not supposed to be consumed throughout the day like a protein shake or meal replacement shake, but ONLY immediately after a workout.

Simple Carbohydrate Blend

The Recovery Formula is made up mostly of dextrose and maltodextrin.  Dextrose is chemically the same as a glucose (blood sugar), and maltodextrin is a corn-derivative polysaccharide (multi-molecule sugar).  Both have a high glycemic index number, which means they will be absorbed by the body very quickly.  The fact that these ingredients are in liquid (powdered) form lead to even faster absorption.  This is key in post workout nutrition as your body is ready to take simple carbs and convert them into glycogen (stored carbs) to replace the stores in your muscles which are depleted after a workout.  If these stores are left depleted, you will eventually replenish them throughout the day, but if they are left "empty" then you will most likely drag through the rest of your day, or worse get urges to eat a ton later on in the day.  Anybody who has ever worked out mid-day and then crashes by mid-afternoon knows this feeling!  High-glycemic foods are bad for you almost every time of day EXCEPT right after a workout; the release of insulin, an anabolic hormone, is actually desired after working out anaerobically (i.e. P90X, Insanity, etc.) to replenish glycogen and promote muscle repair and rebuild.

Compared to other recovery drinks that use fructose or sucrose (table sugar) or worse, High Fructose Corn Syrup as their sugar sources, the Beachbody drink's use of dextrose and maltodextrin is preferred.  Did you know that until this past year Gatorade used a "fructose-glucose syrup" (read: High Fructose Corn Syrup) as its sugar derivative? Powerade still uses HFCS as it's sugar source.

4:1 Carb to Protein ratio

While clearly the carbs play the most important role in recovery, most sports nutrition experts have come to a consensus that having a 4:1 carb to protein ratio in a recovery event is ideal.  Using Whey Protein Concentrate in the Beachbody formula, this ratio is achieved, providing about 40g of simple carbs and 10g of whey protein.  Whey protein is one of the most easily absorbable proteins and has an amino acid spectrum conducive to muscle growth.  The only thing that is not ideal about this formulation is that it comes from "concentrate" instead of "whey protein isolate" which is a denser source of whey protein.  Protein in the diet throughout the day is important to provide the body with amino acids, which are the building blocks of muscle, and controlling blood sugar.  Protein in the recovery event may be absorbed for immediate use in muscle repair, and may even help replace the glycogen stores as well.

Vitamin C and l-Glutamine

These two ingredients are known to help reduce cortisol levels post-workout.  Cortisol is the "stress" hormone, that is released by the adrenal glands when the body is physically or emotionally undergoing stress.  While cortisol is an important chemical response in the body, an excess of cortisol post-workout can lead to a catabolic effect (breaking down) of muscle tissue and increase in storage of fat.  I do not know of another recovery drink that includes this much vitamin C (750% daily value) and l-glutamine.  Vitamin C may also help combat soreness (truth be told though, expect to be sore your first week of p90x no matter what!). L-glutamine is also considered a "universal" amino acid which can have multiple uses in the body, as it can act like other essential amino acids.

Creatine

There is a trace amount of creatine in the formula as well, which many people choose to use as a supplement on its own to help with energy during a workout, and recovery.  An over simplified description of creatine is that it helps create and utilize ATP as an energy source more efficiently during strenuous activity.  When taken before a workout, this can give an energy boost and may help you get more reps, and therefore cause more stress on the muscles.  More reps means you increase the build during muscle repair and recovery.  When taken after a workout, it can also aid in protein synthesis in the muscles.  Creatine may add weight to your body, as your muscles will retain more water (this will also give you a more bulked up look), but the amount in the recovery drink is probably not enough to really affect you in this way. Truth be told, creatine in the recovery event isn't really necessary, but some of the Beachbody trainers encourage you to have a scoop of recovery drink DURING your workout and in that case, having the creatine might be somewhat valuable.

Price

When you check out prices in comparison to other products (here I choose Accelerade), Beachbody's drink is fairly priced, when you take into consideration the serving size.  The Beachbody drink is about $49.95 and has 25 servings (60g per serving, or 2 scoops, or 220 Calories). Accelerade by comparison has 60 servings (31g per serving, or 1 scoop, or 120 Calories) and is $52, a reasonable comparison. Endurox is similarly formulated to the Beachbody drink (l-glutamine, dextrose, and Vitamin C included, but no creatine and also contains fructose) and is $59.99 for 28 servings (75g, or 2 scoops, or 270 calories).  Beachbody recently changed the formulation of the Recovery drink, which is why it is a little more expensive than it was about a year ago.  To learn more about the old vs. new recovery drink, read my blog article.

Taste

If taste is a deal breaker for you - you are in luck!  Beachbody's drink tastes great, it is a sort of orange smoothie flavor.  Many people I have met on the p90x discussion boards like it.  The newer formulation does taste a little different than the original formulation, but to my taste buds it isn't worse, just different.

Summary

Beachbody's Results and Recovery Formula contains the correct carbohydrate blend, a desirable 4:1 carb to protein ratio, vitamins and supplements to help curb cortisol levels and aid with soreness, and a little bit of creatine to aid in protein synthesis.  It is about as well-formulated as, or better formulated than any other product on the market and is comparable in price.  Smart post-workout nutrition is essential to see results, and to not crash later in the day, so if you are using a Beachbody product or working out regularly, it is highly recommended to use this drink, or a comparable formula. Click Here to order or see Nutritional aspects of the this product!

What Makes A Great Youth Sports Volunteer?

 Jodi Murphy of Out Side the Lines

Volunteers are what make a youth sports program go round. They are your administrators, concession staff, coaches and officials who are responsible for teaching a dozen young athletes how to play baseball, football, soccer, hockey or any other youth sport. They are also the ones that shape the overall experience for your youth athletes, shaping their opinions towards the sport in general. The most successful youth sports programs are supported by great volunteers.

Here are 3 characteristics that make someone a great volunteer for your youth sports organizations:

Knowledgeable of the sport
Enthusiasm goes a long way with youth sports volunteers, but enthusiasm plus knowledge is even better! Obviously you don’t need every volunteer to be a pro athlete or official to do a good job, but knowing the basic rules of the game is critical. Your volunteers are responsible for teaching young athletes the fundamentals of the sport and if they don’t have that knowledge, don’t expect their teams to learn much. If they don’t have any experience playing football, how will they be able to teach the proper way to throw a lateral pass? If they’ve never set foot on a baseball diamond, will they be able to show your players how to turn a double play?
If your youth sports organization is lucky enough to have an influx on volunteers, make sure every team gets at least one volunteer who is familiar with the sport. They can take charge of the other volunteers and make sure everyone (players and volunteers alike) learns something!

Loves to coach
If your volunteers are knowledgeable but don’t like to coach/teach, then their expertise won’t do much for your sports programs. Not everyone is good with kids, no matter how good they are with a hockey puck. It’s not enough to just know; they also have to know how to share their knowledge in a way that young athletes can understand. The best youth sports volunteers enjoy working with young athletes and understand how to break the game down and teach fundamentals step by step.

Believes youth sports are valuable
A common problem that can arise with youth sports programs is that the coaches and volunteers forget they are working with youths.  Youth sports teams are not the place to be worrying about “looking like the pros.” It’s more important that volunteers focus on teaching the fundamentals and making sure all their players are getting the attention and training they need to contribute to the overall success of the team. Youth sports are valuable in their own right.  Every sports great started playing on a youth sports team where a volunteer taught them the right way to throw, catch, skate or pass. Great youth sports volunteers remember that and take pride in it.

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Protein Intake Simplified

Many times today we are so concerned with results we buy into the hype of do this not that with our diets and nutrition. The biggest thing that I can share on this journey and the most important thing you can learn in our world of fad diets is that balance is key.

What do I mean by “balance??” If you eat clean and you eat healthy amounts of carbs, protein and fat then you will find success in your journey. Too much of any one of these 3 is not good for any of us and may lead to immediate results. But over time those results will stop and you will be left with the consequences of unhealthy eating.

Today I want to talk about something that I feel people are almost… dare I say… obsessed with! Protein. We will also discuss what is the right amount of protein for each of us according the experts.
According to NASM (National Academy of Sports Medicine),for the general population, the amount we should be getting is 0.8 grams per kilogram of body weight. This number goes up to 1.0 gram per kilogram of body weight for a recreational athlete. The max amount of protein is 1.4 grams/kg of body weight. Other sources are inline with these recommendations with ACE (American Council on Exercise) recommending 1.2 grams/kg of body weight for athletes.  The ACE recommends no more than 1.7 grams/kg of body weight.

What does all of that mean for you?? In addition to knowing how many calories you should be consuming it is important to know how much protein you need but even more importantly, how much protein is too much!
How do you calculate these numbers?? Easy!!

1. Convert your weight to kg: Multiple your weight by .453592
2. Use either your Beachbody training protein meal plan or the above recommendations to find your grams per kg. I am going to use 1.0 grams/ kg for our example. Multiply your weight in kilograms by 1. This will give you your recommended grams of protein per day.

For someone that weighs 200 pounds:

200 * .453592= 90.17 kg (This is your weight in kilograms. )
90.17 * 1 = 90 grams of protein per day.

Once you have an idea of how much protein you should be getting, you will want to divide this number between your meals throughout the day so your body can digest and utilize the protein.


What if I get too much protein??
A lot of people take in a huge abundance of protein. Your body can handle high protein intake for a short period of time, preparing for a competition or photoshoot, but anything longer than a few weeks is extremely hard on your body. The excess protein will cause:

• Fat to be stored in the body.
• Excess calcium to be excreted through our urine causing kidney stones and osteoporosis.
• High cholesterol depending on the source of protein.

According to Journal of the International Society of Sports Nutrition diets that are carb restrictive and high in protein put people at “risk for … potential cardiac, renal, bone, and liver abnormalities overall” as well. http://www.jissn.com/content/1/1/45#B4

Sources of protein:
I am a plant based girl. I get most of my protein from live plants. Contrary to popular belief this is totally possible and will actually lead to a diet lower in saturated fat and cholesterol. With a bit of planning I have even seen people compete in figure competitions on a totally vegan nutrition plan.

Lean meats are also a great source of protein. Lean meats would include chicken, fish, and low fat beef.

Shakes are also a great source of protein. Unless your shakes are adding more than just protein like Shakeology,  then I would prefer to see people try to get their protein intake and caloric needs from real food versus supplements. Unless your needs are crazy high then by all means… Shake it up between meals!!
Protein intake is a bit controversial in the fitness world so I know you may not agree with everything I have said when it comes to your goals. These guidelines are just that—guidelines but be careful when choosing the foods to accomplish your goals. Balance is key! Healthy carbs and fat are just as important to your body’s functions and your results as protein!!

Coach Christina
http://www.findtheburn.com

Christina is a Certified Personal trainer, virtual fitness coach and business coach. She is also a mother of 3 beautiful children. She has used her background to grow a healthy 6 figure income and is helping others do the same! Her greatest desire is to be a great mother, wife and to help others fulfill their goals and dreams! With depression knocking on her door she found a way to pull her own health together and decided it was time to help others live a better life! With the threat of returning to work full time and putting her new baby in day care she began her fitness business with nothing more than a dream. With great business success she now finds helping others from home with their fitness, health and business goals from home!

How to Improve Your Focus

 

By Daniel Coyle

Focus is the holy grail of modern life. It’s rare. It’s powerful. And it’s tough to find.
Not for lack of trying. To improve focus, most of us use a common-sense method: we actively remind ourselves to do it. Coaches yell it from the sidelines — Come on, focus! Parents instruct their homework-doing kids — Stop texting and just focus! We talk to ourselves — Focus now! 

The problem is, that method usually doesn’t work. Urging focus is sort of like kicking the tires of a car that won’t start. It feels satisfying, but it doesn’t fix the underlying problem, which is that our brains crave the steady-state of comfort, not the effort of focus.
So the real question is, how do you nudge people out of their default setting? How do you design learning environments that tilt people toward focus?

I was thinking about this last weekend when we went to Chicago and rode bikes along the lakefront, that wide, paved stretch that fronts Lake Michigan. It was a beautiful day, so the lakefront was packed with hundreds of bikers, skateboarders, rollerbladers, joggers, and kids, everybody zipping in and out at high speed. Then we noticed something strange: no guardrails.

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Why the NHL Lockout Is Good For the NCAA

 

by Keith Hoehne 
 
Although many of us are disappointed with the NHL lockout and are awaiting the time everybody gets back to work with hopefully no loss of games, the NCAA should be licking their lips at this potential opportunity!

With the prospect of no hockey to be had in the NHL, the NCAA has to be thinking of ways to capitalize on the opportunity to promote college hockey, a sport that has been largely passed over by the mainstream public in the United States. The reason for this is the incredible lack of television coverage on major sports networks. Sure, states like Minnesota, Michigan, and Massachusetts will have regional coverage of some games, but where is the legitimate attempt to get a national audience?

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