May/June 2012

CUTTING EDGE FUNCTIONAL FITNESS May/June 2012

LOCAL SPOTLIGHT FEATURING U.S. OLYMPIAN HOLLEY MANGOLD

Clark Kellogg

FINDING FITNESS FOR EVERYONE FEATURING THE FITNESS EDGE GOOD BODIES & TITLE BOXING EXERCISE OF THE MONTH: OVERHEAD SQUAT

Talking Hoops with the Voice of College Basketball

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FROM THE EDITOR

Publisher & Editor-in-Chief Brian Saunders 614.599.0993 bsaunders@11athletics.com

Creative Director

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Jason Goggins jgoggins@11athletics.com

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Editor Ellen Fishel

Contributors

I shag balls for Clark Kellogg in this edition’s Feature located on page 32.

Celebrate Columbus One of the best things about living in Columbus is the abundance of great places, activities, cutting edge facilities and, most importantly, amazing people.

11athletics makes a point of highlighting our most beautiful parks—see this month’s Happy Trails on page 30; exciting new activities—see the Finding Fitness for Everyone section beginning on page 20; cutting edge facilities—TRIformance bike fitters on page 50; and amazing people— see our Female Athlete of the Month, Sarah Plummer on page 28. 11athletics will continue to provide the city of Columbus with many paths; we let you decide the direction.

Your direction is our directive: a better, healthier, more functional life. Articles based on journal studies, local sports heroes, tips, advice, motivation and inspiration are here to serve you. Whether you are a beginner, elite athlete, weekend warrior or just someone looking to make a change, 11athletics has something for you.

Yours in fitness, Follow us on:

Brian J. Saunders

Advertising Inquiries bsaunders@11athletics.com

11athletics Magazine P.O. Box 91332 Columbus, OH 43209

www.11athletics.com

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11athletics is a local company, made up of local citizens—a group of hard working fitness junkies with our eyes on the big prize: improving and highlighting our city. We are not in competition with each other. We are in competition to make each other better, healthier and more functional. The 11athlete is in you, waiting. Let us help.

Jen Borman Catherine Derrow JL Holdsworth Jessica Iams Todd Johnson Daniel B. Leonard Josh Murphy Sarah Plummer David Ryan Hannah Siegle Keith Simon Rachel Webb Drew Weizer Lynn Willford Dan Wesley

©2012 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.

6 ASK 11ATHLETICS

11athletics Staff Answers Your Questions About Fitness, Health, Nutrition and Life.

GET FUNCTIONAL 7 8 Effective Training

IT Band

10 Effective Training

Single-Leg Romanian Deadlift

Overhead Squat

The Importance of Seafood to the Athletic Diet

11 Exercise of the Month 12 Nutrition Running: Your nagging injuries could be prevented with a proper diet!

page 30

16 Women’s Fitness Good, Old-fashioned Exercise 18 Athletic and 50 Winning the Fight Against Aging 20 Finding Fitness for Everyone

The Fitness Edge: Adventure Bootcamp Good Bodies “Mama Said Knock You Out” — Title Boxing

24 Kids Corner Is Your Child Functionally Fit?

Youth Baseball Injuries

Massage for Cyclists: Are You at Risk for Osteoporosis? got back pain?

page 28

page 22

26 Biomechanically Correct 28 Female Athlete of the Month

Sarah Plummer

30 Happy Trails

Local Trail Running - Blacklick Woods Metro Park

FEATURE 30

30 Clark Kellogg

11athletics passes ball with the architect of March Madness

page 50

ATHLETE ADVICE 36 38 Honor Ride Ohio 40 5 Exercises Your Trainer Can’t Do 42 The Posterior Chain

The secret to improved speed, agility and explosiveness

44 Jill of All Trades 46 YOGA

48 Change the Game

page 48

page 16

Hit and Run Like and NFL Safety

50 Get Fit For Summer-On Your Bike 53 Local Spotlight

Local Athletes Making Waves in High School, College and the Pros

57 The Scorcher

Raise Your Metabolic Activity to Maximize Your Fat Loss 11 ATHLET

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GET FUNCTIONAL FITNESS

Effective Training: Single-Leg Romanian Deadlift 11 ATHLETIC 11 athletics

Rope Pull Pull-up up

TRX Wall Plank

45lb back peddle

Body Bar Squa Squat

KB hold and Dip

Corner Barbell Sqa Sqaut Push h

The single-leg Romanian deadlift is a great exercise for developing the top part of the hamstring and also plays an important role in the development of the glutes. The exercise mimics a number of functional movements used in sports and daily life as well as effectively developing balance and core strength.

The single-leg Romanian deadlift can be used with a number of different training tools, such as kettlebells, dumbbells, bands or bars. It is a staple exercise for helping correct strength imbalances from one side to the other.

1) Feet-Your feet should be inside shoulder width apart in starting position.

2) Body Position-You should start tall, shoulders back, knees in relaxed, straight position.

3) Hands-Hold the bar with a pronated grip with a shoulderwidth distance for the grip.

4) First Movement-Weight shifts from both legs to the based

(standing) leg. The based leg stays standing with weight of the body on the heel and mid-foot as the opposite leg moves backward (heel to the ceiling).

5) Knee and Hips-The based leg’s knee slightly bends as the 11 athletics

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hips move backward and the descent of the load is transferred to the posterior chain.

6) Shoulders and Back-Shoulders remain retracted and lower

back is slightly arched to maintain integrity of the spine and to keep the weight of the load on the hamstring and glute.

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7) Breathe-Inhale on the descent and exhale at the top (finish)

of the movement. This will aid the core in stabilization of the body as well as improving your balance and focus.

8) Full Descent-Squeeze the glute as the bar travels down your

based leg toward your foot. At the bottom of the lift your body should be in a straight line (parallel to floor) from your ear to shoulder, hip and ankle of your non-based leg — i.e. your body should form a capital “T.”

9) Ascent-Keeping your arms straight, pull the load back to your hips by focusing on activating the hamstring and glute of the based (standing) leg.

10) Hip and Knee-The hip moves forward and the based leg straightens as you return to the starting position.

11) Re-balance-Beginners should re-balance with non-based leg rather than continue to a crane or switch legs. Complete the desired reps and then switch legs.

exercise of the month Swimming vs. Running According to the European Journal of Applied Physiology 2012, runners had better resistance to axial loads and an improved resistance against bending forces than swimmers do.

Furthermore, running appears to confer a superior bone geometrical advantage than swimming does. If you are using swimming as your only source of exercise, you may not be doing enough to prevent injury from ground forces or develop the strength needed for proper bone density. 11athletics recommends swimmers add resistance training to their exercise program if running is not an option.

Overhead Squat The overhead squat is not only a valuable functional test for potential issues such as tight ankles, weak hips or tight adductors; it also is a great exercise for working the entire body. Since the overhead squat is so demanding on the entire muscular system, it requires multiple skills — from flexibility and coordination Human Flag handstand walk to strength and power — to complete the movement in its entirety.

Clasp the bar with an overhand (pronated) grip, hands outside your shoulders, your feet wider than shoulder width apart. Drop your butt just like in a typical bar squat while pressing into the bar (bar should be in line with the body just behind the ears). Remember to keep your chest and head up throughout the movement. Beginners should start with a dowel or light body bar. Keep in mind that a great overhead squat does not require a ton of weight. Anywhere from 95 to 135 pounds is a good intermediate lift for this exercise.

L g lean lean

Workout Your Way to a Better Score It turns out that time in the gym correlates to lower golf rounds. In a recent study by The Journal of Strength and Conditioning Research, significant correlations were made between anterior abdominal muscle endurance and driver carry distance and average putt distance after a chip shot.

Further correlations were found among sit and reach (hamstring flexibility test) and driver carry distance, 5-iron ball speed, 5iron carry distance and score. Golfers should focus on improving abdominal strength and endurance while also making flexibility in the hamstrings a priority.

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Overhead Squat

GET FUNCTIONAL NUTRITION When we talk about nutritional needs for running, we are looking at two main points: 11 ATHLETIC 11 athletics

1) Calorie balance: consuming enough calories to meet the requirements for added physical activity and making sure these calories are from the best sources to optimize performance and reduce injuries.

2) Micronutrient composition and electrolyte balance: maintaining proper calcium, iron and electrolyte levels to support bone health and fluid balance.

Calorie balance

RUNNING:

Your nagging injuries could be prevented with a proper diet!

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Whether you’re a seasoned runner or just starting to contemplate jogging outside during these warm spring days, maintaining a proper diet is crucial for both fueling your body for running and preventing injuries.

The human body is constantly burning calories to maintain physiological processes. With the addition of physical activity, these energy demands increase.

Without additional energy, the physical activity will eventually cease as the body cannot provide energy long enough or quickly enough to keep up with duration and intensity. The result is a marked decrease in performance and increase in injuries.

There are two major pathways that supply energy for the body: aerobic metabolism (dependent on oxygen) and anaerobic metabolism (not dependent on oxygen). The pathway your body chooses depends on the duration, intensity and type of physical activity you are performing.

Endurance running, or steady-state running, primarily utilizes the aerobic pathway. Interval running — 90-120 seconds in duration and at a maximal speed and incline — utilizes the anaerobic pathway. We will focus our attention on the aerobic pathway for now, as that is what most recreational or semi-competitive runners engage in.

The aerobic pathway prefers to break down glucose — the simplest form of carbohydrate — to provide energy for the body, but fat and protein can also be used as fuel sources. At the start of running, blood glucose and glycogen

(storage form of carbohydrate in the liver and muscle) predominate as fuel sources.

As these stores wear thin, the body starts to pull from fatty acids as a fuel source.

Although the body can use fat as a substrate to produce energy, it takes longer to send fatty acids through the glycolytic pathway, and therefore the intensity of the exercise is compromised. Imagine running a half marathon and then trying to sprint the last 100 yards to the finish line — if you are fueled mainly by fatty acids, your sprinting ability will be acutely compromised.

on carbohydrates will only lead to early fatigue and an increased chance of injuries caused by the increased breakdown of amino acids (protein) for energy.

So what can you to avoid this? Most importantly, ensure you are taking in enough carbohydrates to replenish glycogen stores so you can primarily use them as fuel during a run. Breaking down protein will only inhibit your performance and increase the chance of injury, as your muscles are actually breaking down in order to provide energy.

The two main mineral concerns have to do with adequate calcium and iron intake.

These are two minerals that are typically lacking in the diet of young women or vegans and vegetarians. Inadequate consumption of calcium can lead to calcium being pulled from the bone to maintain proper levels in the blood. Taking calcium from the bone results in a weaker bone structure and increases your chance of stress fractures. Iron has one of the most critical implications for sport performance.

It is a component of hemoglobin and transports oxygen from the lungs to the tissues. Without the efficient transfer of oxygen, the aerobic pathway cannot run and exercise ceases. All

Bottom line is: The most important part of a successful training program for runners is to ensure you are eating enough calories to support energy expenditure and maintain endurance, strength, muscle mass and health in general. Runners should be consuming at least 60 percent of their diet from carbohydrates. Skimping

Electrolytes and micronutrients: Most non-professional runners focus on the big picture of their diet — the carbohydrates, fats, proteins and overall calories. However, the vitamins and minerals present (or lacking) in the diet are just as important to maintaining energy levels and decreasing injuries.

athletes should be periodically screened to assess iron status.

To maintain proper levels of these minerals, it is imperative that athletes consume a diet diverse in protein sources as well as dairy and fruits and vegetables. Calcium is primarily found in dairy foods as well as calcium-fortified orange juice. Vegans may need to take a calcium and vitamin D supplement.

Iron is fortified in many grain products, such as ready-to-eat cereal, however, sources of iron from meat, fish and poultry are more bioavailable. Good sources of iron include clams, dried beans and lentils and poultry.

Another component of micronutrient balance has to do with electrolytes.

Electrolytes are minerals that dissolve into small, electrically charged particles called ions. Electrolytes regulate body fluids and control neuromuscular contractions needed for physical activity. The main electrolytes are calcium, magnesium, potassium and phosphate. In order to keep these in check, I recommend eating a balanced diet at all times — not just before a race — and consuming at least eight ounces of a commercial sports beverage for every 60 minutes of running. Heavy sweaters may need additional fluids and sodium to make up for additional losses.

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Rachel Webb, RD, LDN Owner, Step UP Fitness and Nutrition Services www.stepupfns.com

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GET FUNCTIONAL NUTRITION 11 ATHLETIC 11 athletics

The Importance of Seafood to the Athletic Diet

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Many bodybuilder/physique athletes have a large part of their daily diets that consist of fish and seafood. The reason is obviously quite simple: these foods have high amounts of protein and little carbs.

They also have fats only available in the way of Omega 3 fatty acids, which are good for our bodies. Many people have trouble eating seafood, and with the threat of toxins in the fish, it scares a good number of athletes to the poultry isle.

Fish is more different than poultry and some fish are higher in fats that naturally occur in seafood and are often used by the fish to help absorb and maintain heat. Since fish are poikilotherms (cold blooded), some types can have large amounts of fat under their skin.

Krill oil is making its stamp on the fitness nutrition industry and offering a similar absorption pattern as common fish oil, but some early research suggests

lowering HDL (high density lipids— the bad kind) and other benefits. Krill live in some of the coldest waters in the world, and their oil helps prevent them from freezing.

Cold water fish often have higher contents of this fat, which has been proven to help with many diseases, specifically in lowering HDL cholesteral. As fitness enthusiasts, you should realize that eating the fat from fish is very different than eating the fat from a land animal.

The most helpful thing that fish oil can do is help with recovery and preventing joint inflammation.

Commonly offered as a simple gelatin pill, consuming them frozen will help prevent the “fish burp” that can accompany taking these supplements.

The hardest thing to do is remembering to take your pills since you keep them out of site in the freezer. I keep an empty bottle in my line of supplements to remind me to grab them.

Many different fish oil manufactures exist and only trial and error can offer the best answer as to what type is best suited for you specifically. Look for a brand whose odor doesn’t immediately make your hair fall. Some odor may be present, but less odor is best, showing a fresher product.

Omega 3s & 6s Again?

Once again you are hearing about Omega 3’s and also Omega-6 fatty acids. What is so darn important about getting these in your diet? The answer is very simple: without them you will die.

Your body does not make them and so you must eat foods that contain them.

Omegas play a crucial role in growth and development of the young child and help with brain function. They are being recommended for many patients with post-concussion syndromes.

There are three types of Omega-3 fatty acids: • Alpha-linolenic acid (ALA) • Eiosapentaenoi acid (EPA) • Docosahexaenoic acid (DHA) Your body converts all eaten omega 3s to the EPA and DHA forms. There is a ton of research to show how fatty acids reduce inflammation, prevent heart disease, and even arthritis.

HEART DISEASE IS THE NUMBER ONE THING LIKELY TO KILL YOU. The balance of Omega-3s and -6s is important to obtain maximal health.

Red meat contains mostly Omega-6 and the American diet is dangerously high in red meats. In contrast the Mediterranean diet is much higher in fish, so their rate of heart disease is much lower than the average American diets. Omega-3s are also found in whole grains, fresh fruits and raw vegetables, olive oil and even some moderate wine consumption.

Omega-3 are scientifically proven to reduce the risk of: • High blood pressure • Heart disease • Stroke • Diabetes • High cholesterol • Osteoporosis • Depression • Bipolar depression

• Schizophrenia • Attention Deficit / Hyperactivity Disorder • Anorexia Nervosa • Burns • Skin disorders • Inflammatory bowel disorders • Asthma • Macular Degeneration • Menstrual pain • Several forms of cancer A hemorrhagic stroke is a dangerous and likely fatal form of stroke in which an artery in the brain leaks or ruptures. A good powerlifting friend of mine, Kurk Bardos, has allergies to seafood and is in his 40s now. Kurk just had a stroke and he has to start taking in Omega-3 supplements since ingesting only three grams per day can lower his chance of stroke by over 50 percent.

Getting your omegas can also come from flax seed oil. Oftentimes getting young children to eat fish is difficult, so adding this oil can help with the nutritional absorption.

Soups and salad dressing and other sauces are the best places to hide flax seed oil in to dull the taste.

Unfortunately, the consumption of seafood results in an intake of the toxins associated with them. Mercury is one of the heaviest metals and is often associated with seafood. Mercury mixes in with the seawater and is often stirred in to deeper areas with the action of the waves. The production of human pollution results in mercury in our lakes, ponds and oceans, which is then absorbed by the seafood.

The U.S. Department of Health (FDA) and the U.S. Environmental Protection Agency (EPA) released some guidelines for eating fish and avoiding toxic side effects.

Some seafood and fish have been known to have higher concentrations of mercury. Young children and pregnant women are at the greatest risk of mercury poisoning. They should avoid the following fish and seafood according to the FDA and the EPA. Consumption of flax

seed oil or farm-raised fish is again suggested as a better alternative.

• Do not eat shark, swordfish, king mackerel or tilefish because they contain high levels of mercury.

• Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury.

• Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock and catfish.

• Another commonly eaten fish, albacore (“white”) tuna, has more mercury than canned light tuna. So when choosing your two meals of fish and shellfish, you may eat up to six ounces (one average meal) of albacore tuna per week.

• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers and coastal areas. In Ohio this is tracked by the Ohio Department of Natural Resources. If no advice is available, eat up to six ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.

Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.

What Are Mercury & Methylmercury?

Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and once it hits

the water in streams and oceans is turned into methylmercury. Fish and seafood absorb the methylmercury, which in turn can harm any human. This mercury is mostly harmful to young children and unborn children.

The fish and seafood from hatcheries are not exposed to pollutants like those from the commercial fishing industry.

The hatcheries use water from natural sources and are usually contained. In some cases they may even use filtered water. Many states now require the origination of the fish to be marked on the product.

Florida is a leader in this endeavor and requires the fish to be marked with what hatchery it is from. Yellow perch, for example, is one of the least contaminated fish in the Ohio valley.

Fish grown in fish hatcheries are much lower in mercury content. It is much safer to eat fish grown in “fish farms.”

There is nothing wrong with eating seafood, but making the right choices will allow you to enjoy life to its fullest.

The taste and your particular availability will help determine the best fish for you.

Considering the health benefits of eating seafood, you should try eating at least twelve ounces every week.

Contributed by Dr. David Ryan

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A guide to help people find and maintain an active life.

The Fitness Edge: Adventure Bootcamp 11 ATHLETIC 11 athletics

5700 Perimeter Drive, Suite D; Dublin, OH 43017 Adventure Boot Camp sounded, at least to me, like a class full of surprises.

Today trainers are known to bring their “kitchen sink” of exercises modalities to make their class stand out amongst the norm of everyday boot camps.

With that in mind, and with the focus on prioritizing our current fitness plan, my partner and I decided to send in our wives and my sister for this class — kind of like the sacrificial lambs.

As the class was in full motion, I was able to learn from owner Nate Traucht that Adventure Boot Camp was not about the next latest and greatest exercise movement. The camps were about commitment, consistency and planning. Adventure Boot Camp is not just a free-for-all class format; it is a specialized workout with measured progression.

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Nate believes measured results are the key to putting together successful

programs. “At the beginning and end of our boot camps we take several measurements,” he said. “We measure weight, girth, strength and endurance.

We want to make sure that our clients are making progress and reaching goals.”

Along with the progression, Traucht’s team gets a follow-up with daily emails that include tips, recipes, nutrition advice, videos or anything that is pertinent to the classes that week.

“Fitness is all about commitment and consistency — you have both for success,” Traucht explained. “My job is to make sure you do not lose track of those two factors.”

Adventure Boot Camp is a five-daya-week boot camp that focuses on select body parts with each class. The format is designed to properly engage all of the muscles groups in separate classes.

Each class has a different focus, so it is important that clients show up weekly

to get the benefits of the entire workout.

Traucht also understands that people get busy, so he always has the schedule of muscles groups set up before the coming week. That way if someone misses a certain portion of the class, he or she will know what muscle groups to address in a make-up session.

Adventure Boot Camp is a welldesigned program that favors the novice and intermediate, but can also present a good challenge to the avid exerciser.

The Fitness Edge started out as primarily a private personal training and group training facility. The addition of its popular “Adventure Boot Camp” spurned an interest in developing other programs to assist a wider variety of people searching for niche or more specialized training.

Since this shift, Edge has been able to offer several types of sports-specific training. Some classes and training are even as specialized as cheerleading development or wrestling enhancement.

Nate Traucht is the Owner of Fitness Edge and a Complete Nutrition sponsored athlete.

Proud Sponsor of 11athletics 20

A guide to help people find and maintain an active life.

humble beginnings we’ve grown to a I really wasn’t sure what to our staff of 20 trainers and therapists seeing expect when I started Good more than 300 clients a week. We’ve expanded three times, invested in new Bodies. Even though I firmly equipment and broadened our scope of 11 ATHLETIC

believed in the importance of fitness, services along the way. Over the years, personal training was the new kid 11 on athletics we’ve constantly modified and upgraded the block when it came to professions our programs to meet the changing and it remained to be seen whether it needs of our clientele. We’ve added would have staying power. I moved my specific tools to help us such as the Bod family to Columbus from Los Angeles Pod to measure body composition, the in 1992 on the advice of a friend who Functional Movement Screen to assess lived here and taught with me at the range of motion and Muscle Activation National Academy of Sports Medicine. Techniques (MAT) to help clients He told me Columbus was a town through structural limitations and big on fitness, and he felt the timing injuries. Weight loss is also an important was right for a training-only studio. I part of our business as one would expect, spent my first two years here building a and we support it with an online program clientele, establishing relationships and and in-house dieticians. One of the getting a feel for the area. We opened most satisfying and rewarding changes the doors to Good Bodies on Jan. 19, in personal training has been watching 1994 with three trainers, a circuit of it grow and mature into a Cybex equipment and a lot of hope and service that determination. It was my version of the American dream in action.

Eighteen years later, we’re still hard at it.

My friend was right — Columbus has been a great place to start and build a business.

Fr o m

can help people with very specific concerns.

Good Bodies sees a wide variety of clients, ranging from busy executives fighting stress to moms struggling to stay in shape. It’s not unusual to see seniors working next to competitive athletes and weekend warriors. Postinjury patients with strength and stability concerns are a growing part of our business.

One of our most

basic goals has been to develop a group of highly educated and knowledgeable trainers who can meet the needs of such a diverse group. We stress to our staff that learning is a never-ending process, and we spend considerable time on continuing education. It’s been very gratifying to see individuals who have been with you for years continue to learn and literally reinvent themselves as a trainer with a completely new set of skills.

People frequently ask me why Good Bodies has continued to thrive over the years. I tell them it’s all about the people — we’re a business built on relationships.

I’ve learned my most important job as an owner is to set the stage for clients and staff alike to be successful. When it comes to clients, the keys are bringing together the appropriate combination of services to address their concerns safely and effectively, matching them with the right staff, and then staying involved and responsive to their progress. Above all else, we’ve always operated with the simple belief that the needs and goals of the client come first. The best advice I’ve ever received about my staff is to never stop up-managing them, and to help them reach a potential they may have not known they were capable of. Many of our staff members have been with us for eight to 10 years, and the trust and teamwork we’ve built is beyond value.

Even though we’ve grown over the years, we work hard to maintain the feel and intimacy of a smaller facility. Having a friendly and supportive atmosphere is important, and we never underestimate how intimidating it can be to walk through the front door of a gym for the first time. It’s a great feeling watching individuals who have never felt athletically gifted or comfortable in a fitness setting gain confidence in their physical abilities.

These are the members of society who really need a helping hand from the fitness community. If we can show them they are welcome in our world, and Left to right:* Constance help them become healthier Piwtorak, Renee Mougin, through activity and better Jack Mougin, J.R. Glenn, lifestyle habits, then we’re Beth Dolce of Good Bodies Fitness & Wellness located at succeeding as a business.

4353 Tuller Road, Suite K in Dublin, OH. *Not all staff are pictured.

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KIDS CORNER

Is Your Child Functionally Fit?

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Functional training delivers the most effective, broad-based fitness results in the most efficient manner possible. It uses movements that help your body function like it should, giving you the ability to get normal tasks done in your daily life. The key to obtaining functionality is integration. It’s about teaching all the muscles to work together rather than isolating them to work independently.

By incorporating functional fitness into youth training, children are able to work in specific ranges of motion that are important for their strength and growth.

First, let’s answer the question: What do children need to accomplish at their age and what are their daily tasks? Most importantly, they should be training to have fun and keep moving all while strengthening their bodies and minds. A lack of movement among adolescents is a huge problem we face today. Technology has provided a sedentary solution to the idea of entertainment. When we were young, video games and cartoon marathons were not so readily available, so outdoor activities, sports and exercise reigned supreme. It is time for us to get our children back to this sentiment. The best way to keep children moving is to challenge them with attainable functional exercises such as body weight exercises, running and jumping — utilizing all muscles together. To create a sufficient functional exercise routine for adolescents, try to include movements that help stretch and strengthen muscles through their full range of motion all while in a fun learning atmosphere. 11athletics had developed a functional TRX routine along with utilizing a BOSU.

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Contributed by Todd Johnson, BS, ACE

5b

Sample Workout:

(Use low-weight, high repetitions or body weight exercises)

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1. TRX squat with stand to Y — 2 sets 12 repetitions 2. BOSU 180-degree hops — 2 sets 12 repetitions 7a

3. TRX side lunge hop around — 2 sets 12 repetitions 4. BOSU flip side balance and squat — 2 sets 12 repetitions 5. TRX chest press out with straight arm overhead plank — 2 sets 12 repetitions

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6. BOSU plank with alternating knees to elbows — 2 sets 12 repetitions 7. TRX single arm core rotation and reach — 2 sets 12 repetitions

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8. TRX & BOSU hop off and on — 2 sets 12 repetitions Hudson Shannon Powell, OH Age 7 24

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KIDS CORNER

Youth Baseball Injuries: 11 ATHLETIC

Are they becoming an epidemic?

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Over the last 10 years we have seen an alarming spike in youth sports injuries, especially in the overhead athlete. In an era where we judge a professional athlete’s toughness by his or her ability to play injured and your number of cortisone injections is seen as somewhat of a badge of honor, is it any wonder the pressure on children to “be tough” has resulted in injury? Youth baseball and softball have always had their fair share of injuries, but recently the number of shoulder and elbow surgeries have peaked the interest of some of the world’s top orthopedic surgeons and researchers.

Surgeries commonly seen in older professional athletes are now becoming extremely common in children as young as 15, according to James Andrews, surgeon to sports greats such as Michael Jordan and Brett Favre. As an example, out of 190 “Tommy John” surgeries performed at the Andrews Institute for Orthopaedics and Sports Medicine between 1995 and 2000, 21 were high school aged or younger (11 percent), compared to 124 of 627 (20 percent) in 2000 to 2005. In a recent study put out by the American Sports Medicine Institute (ASMI), 500 youth baseball pitchers ages 14-17 were tracked over a 10-year period. Five percent of those athletes required a serious shoulder or elbow surgery.

Now most people would look at this number and not be too alarmed, but look around at your team — one out of 20 of your players will have to have surgery at some point in his or her career. Again, not too alarming, unless it is your child.

In a 2011 study put out by ASMI, youth baseball pitchers were examined and the following was hypothesized about the risk of serious injury: -Throwing more than 100 innings/year= three to four times more risk.

-Kids who self reported more than 80 pitches routinely= four times more likely to need surgery.

-Year round participation or more than eight months of competitive baseball= five times more risk.

-Kids who kept pitching after fatigue= 3600 times more likely to need surgery.

Little league baseball has been one of the leaders in recognizing the rise in youth injuries; it has done a great job of revamping its guidelines when it comes to pitch counts. Unfortunately, little league season is only a piece of the pie, and more times than not it is the travel coaches and parents who are responsible for monitoring innings and pitch counts.

Here are the current pitch count guidelines.

17-18 years old 105 pitches per day 13-16 years old 95 pitches per day 11-12 years old 85 pitches per day 10 and under 75 pitches per day Education and prevention are the only things that are going to have a lasting effect on these stunning injury trends. Communication among the player, coach and parents is pivotal.

So why have we seen such an increase over the past few years? What if I told you as a parent you could help prevent some of these injuries and increase your child’s chance of being healthy? Common risk factors in baseball include pitch count, arm fatigue, improper pitching mechanics and range of motion changes commonly seen in the adolescent athlete.

You would be hard pressed to find a professional baseball player from the ’90s or even the early 2000s who would admit to playing baseball year round, yet it is common practice nowadays for young baseball players to be doing just that in multiple leagues. Travel teams, AAU, indoor leagues and fall ball are some of the common options parents have to enroll their physically immature ball player in. With the relatively recent trend of specialization in baseball and an overlap of seasons, increased pitch counts and arm fatigue in youth is inevitable.

Contributed by Daniel B. Leonard, DC Performance Sports and Spine Center, LLC

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BIOMECHANICALLY SPEAKING

Message for Cyclists: Are You at Risk for Osteoporosis?

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Columbus natives (l to r) Eric Peters, Jen Peters and Daniel Newhart from Team Jeni’s Cycling.

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You may be thinking, “I’m young, I’m fit, why should I worry about osteoporosis?”

Or maybe, “I just started biking to get in shape, so I’m on the right track, right?” Recent studies say maybe not.

If you are a cyclist and this is your only form of exercise, this involves you.

Whether you are a competitive cyclist who trains sport specific, or a beginner using the bike to get in shape, there is one major problem: Biking is nonweight bearing. This is the reason it is so appealing for those trying to stay in shape as they age. It reduces the pressure on achy joints that running and walking so often brings. But it is this reduced pressure that can set you up for osteoporosis. Our bones get stronger the same way our muscles get stronger — in response to the weight we place on them. You already know lifting weights adds muscle mass, but you may not know weight also builds strong bones. This is Wolff ’s Law: Bone models and remodels itself in response to the mechanical stresses placed upon it. A recent article published in the Journal of Osteoporosis found disuse or

reduced weight bearing leads to “severe osteoporosis.” A review of multiple studies found “cyclists may be at risk for low bone mass.” Elite cyclists may be at greater risk because it has been suggested endurance activity leads to loss of bone density. This is supported by a study found male basketball players also suffered lower bone mass density, the theory being that heavy training leads to dermal calcium loss.

Based on these findings, cyclists of all levels need to be sure they are doing weight-bearing exercises to support healthy bones. To those cyclists thinking “Will these exercises help my performance?” the answer is yes! Not only could adding weightbearing exercises to your regime help to reduce your risk of osteoporosis, multiple studies prove combining explosive and high-resistance training improves performance in competitive cyclists.

So whether you are an elite cyclist or a novice rider, make sure biking is not your only form of exercise.

Contributed by Dr. Jessica Iams, PT, DPT

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Here are some great ways to add weight bearing to your bike workout.

1. Maximal effort single-leg jumps off a 12 – 18inch box with both legs, repeated over a two-minute period. Alternate this with: 5 X 30 seconds maximal intensity cycling efforts at 60-70 per minute with a 30-second rest between repetitions.

Repeat this cycle for three sets, with a two-minute transition period between sets.

2. Lunges in all directions — it is important for cyclists to break out of the sagittal (vertical from front to rear) plane.

3. Push-ups — in sets of 10, walking one step over between sets to complete one circle.

4. Dips — in sets of 15, two to three sets.

5. Hamstring curl with ball (bridge up on ball, curl legs under while maintaining bridge) — good for hamstrings and low back strength.

ATHLETE ADVICE

YOGA

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Seven Ways Yoga Can Benefit Your Performance in the Game and in Life 11 athletics

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Awareness:

Flexibility:

Core Connection:

The physical practice of yoga centers around breathing and developing an awareness of how the breath and the body move together in unison. This allows for a single focus that helps to calm and reset the mind. This focus can translate into decreasing anxiety and improved concentration during athletic events or training.

Additionally, the awareness of the breath-body continuum extends to an increased consciousness of the physical body in space. The bottom line: A greater understanding of your body leads to more control and precision in your movements.

A big misconception about yoga is that you need to be flexible to participate in it. Not true. However, yoga does develop flexibility, which all athletes know lowers the risk of injury and allows for peak performance.

Yoga also improves the flexibility of the mind, allowing for less metal anguish and judgment surrounding performance.

The importance of the core extends much beyond getting a six-pack. The core is the center from which we move, and a weak core leads to injury. Yoga is all about core activation: Proper yoga practice includes an engaged core in every pose and all the movements in between.

#2 Injury Prevention and Recovery:

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A bonus of body awareness is that you know when to step back and take a break, thus decreasing the risk of injury. Many one-sport athletes engage in repetitive motions in one plane, which causes a lot of wear and tear on the joints. Yoga offers a wide variety of postures that help to decrease that risk. Already injured?

One-on-one yoga therapy sessions are wonderful for recovery.

#4 Stress Relief: One of the greatest benefits of yoga is that it can reset the nervous system.

Taking a little time each week to be mindful in movement and breath works wonders in allowing the body to step away from the fight or flight mechanisms that are so pervasive in everyday life.

#6 Balance: Yoga offers a unique opportunity to view the world on one leg, from the side or upside-down. These shifts in

perspective bring us back to balance when we find ourselves on two feet again and also serve to retrain pre-existing muscle imbalances.

#7 It is a workout: Yoga on its own can be a workout! It is a great opportunity to cross train and work the muscles, joints and mind in a new way.

So, where to start? If you are new to yoga, it is important to know there are many different varieties of yoga – from very slow, seated, long holds, to rapid, heated classes. The style that resonates with you depends on your reasons for seeking out yoga. I encourage you to try different studios, instructors and classes to find a fit. If you go to your first class and feel awkward or like it just isn’t right, keep on looking. The right fit is out there. Yoga is a practice; it takes practice to feel the real magic, but it is well worth your time.

Contributed by Hannah Siegle, RYT200

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LOCAL SPOT LIGHT Local Athletes Making Waves in High School, College and the Pros.

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Holley Mangold has always known one thing: She was not going to let anyone tell her she could not do something she knew she could achieve. Though society has changed 11 ATHLETIC for the better, women typically face adversity in being athletic, strong and independent. Holley11defines and embraces the role. She grew up believing athletics she had Olympic ability, she just had to find her arena to channel it.

Ohio is lucky enough to have another star making her way to the London 2012 Olympic Games, and 11athletics has her story.

11athletics: Talk about the London 2012 Olympic events you will be competing in.

Holley Mangold: I will be competing in the snatch and the clean and jerk. The two exercises are combined together for a complete total. You really cannot have one without the other. If you are deficient in either of the lifts, it will cost you.

11: So when did you know that you want to be an Olympian or reach great heights in Olympic lifting?

HM: Ever since I was a little girl, I always thought being in the Olympics was the coolest. As a youth I played a ton of different sports, and each sport that I played, I always daydreamed that this one was the one that would be my Olympic event. As I got older, I realized that I was very good at lifting and then set my sights on Olympic lifting as my best opportunity to be an Olympian. Olympic lifting is not only a lot of fun for me, I have actually fallen in love with the sport and I am excited [to see] where it will take me.

11: Awesome, so as a youth you had Olympic aspirations. Give us an example of an event you first thought was your track to the Olympic Games.

HM: Oh, I definitely thought that I was going to be in the Olympics for diving. Unfortunately, I found out I did not have the body for that particular event. But I totally remember watching the synchronized diving and thinking that was super cool, so then I would fantasize that there was another girl out there that was my size and had the same aspirations as me. But that never happened. (All smiles from Holley) 11: What specific methods do you incorporate with your training?

HM: Everything is explosion-based activity, because everything we do on the platform is based on a single rep. So if you are looking at a paradigm of our particular method everything we do is strength, high-intensity, low-volume lifting.

11: We understand you are working locally with Abbott Nutrition (EAS) to better prepare your body for performance. Have you followed any nutritional planning prior to the Olympic trials?

HM: I currently have not been following any plan. I have been going with the plan of whatever looks good, I will eat. I have never really taken any supplements. I am excited to see where the addition of the proper nutrients will take my athletic gifts.

11: So we understand you were a good high school football player. Did the lifting and intensity of the sport aid in your development as an Olympic lifter?

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HM: It definitely did. I think it played a role in my courage to reach for my goals. Being a female in a sport dominated by males was tough. But it helped me develop security with myself. The guys would give me a hard time, but I was able to brush it off and be myself. I honestly believe that it has made me realize that I can overcome any challenge. A lot of people told me that I could not start on a high school football team and I did. And today there were times where people said Olympic lifting is too tough and competitive and that I would not be able to reach Olympic heights. Well here I am.

I am excited to achieve to overcome.

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Holley Mangold-U.S. Olympic Weight Lifter

LOCAL SPOTLIGHT

11: What is the total combination of weight needed with the two lifts to get on the medal stand in London?

HM: I will probably have to be close to 600 pounds total to make the medal stand. It is obtainable, of course. I am very close to that weight right now.

11: Amazing! Holley, you are no doubt an 11athlete. Continue to strive to be the best you can be.

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LOCAL SPOTLIGHT Holley Mangold: The Stats 5’8” 358 lbs 11 ATHLETIC U.S. Olympic Super Heavyweight Lifter 11 athletics Olympic Coach: Mark Cannella At the U.S. Olympic Trials, Holley set a new PR in the clean and jerk: 145 kilos (319 pounds).

EAS Nutritional Expert Dr. Keith Wheeler, PhD, FACSM There are a couple of things you have to consider for an athlete like Holley. Obviously, she needs nutrition that is going to maximize her strength and power, so there are two things you first need to focus on: 1) her caloric needs and 2) her protein needs. Saying this, she needs to get these calories evenly distributed throughout the day. Eating periodically throughout the day maximizes growth hormone elevations naturally. Eating properly, therefore, can optimize Holley’s potential for power and strength. As far as protein is considered, an average person may only need 60 to 70 grams, but someone like Holley will need to seek a range of 200 to 250 grams to optimize recovery and strength.

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Think you can beat The Scorcher? Prove it.

Email us at info@11athletics.com and we may put you in the mag.

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Still showing up to the gym with no plan in mind? Are you making up your fitness plan on the fly? 11athletics has a plan. Get in the best shape of your life this year. Become functional, fit and injury free. Sounds appetizing? Then it’s time to put in the work. No rest is worthy except the rest that is earned.*

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Two rounds, try and complete in less than 30 minutes 1) Run 1 mile

7) Army Crawls for 40 feet

2) 11 Medicine Ball Squat to Throw

8) 11 Forward PowerToss with Tuck Jump

3) Towel/Pad Sliding Planks (40 feet)

9) 11 Planked Torso Touches

4) 11 Ab Medicine Ball Pass

10) 11 Overhead Medicine Ball Parallel Squats

5) 11 Lunge Jacks (11 each leg)

11) 11 MB Push-ups

6) 11 Overhead Backward PowerToss

TOTAL WORKOUT TIME: 30 MINUTES

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*Visit 11athletics.com for training videos on these exercises and more.

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