May/June 2013

REAL FITNESS WITHOUT THE FLUFF May/June 2013

SPECIAL WORKOUT EDITION FILLED WITH WORKOUTS FOR ALL FITNESS LEVELS

OFFSEASON FOOTBALL TRAINING PART II FEMALE FITNESS FEATURING AMY CRANDALL AND GINA MOSCORELLI EXERCISE OF THE MONTH: MUSCLE-UP

Zach Boren

Tackling All Obstacles Along the Way. Fullback to Linebacker, no problem!

OSU to NFL, no problem!

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FROM THE EDITOR Tossing the medicine ball as we discuss Zach Boren’s preparations for the NFL Draft.

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

Creative Director 11 ATHLETIC 11 athletics

Jason Goggins jgoggins@11athletics.com

Editor Ellen Fishel

Community, not business The Columbus community has a wealth of excellent health and wellness experts.

The great thing about the number of abundant facilities, doctors, therapists and trainers is that we are able to empower individuals to make informed health decisions. Unfortunately, this availability of choice has health and wellness experts focused on promoting themselves instead of helping the client.

• I would gather that the majority of wellness professionals chose their specific field because they wanted to help improve the lives of others. Somewhere along the way, their vision got blocked by selfish goals, greed and the mighty dollar. What happened to helping the client instead of chasing the next sale?

All of us, as health professionals, need to revisit the primary goal of providing our clients with high-quality, longer lives free of preventable disease, disability, injury and premature death.

This goal is only done through celebration of our unique and specialized experts, focusing on collaboration rather than competition. This is what 11athtletics is attempting to foster. 11athletics is a nonbiased health and wellness guide that promotes and highlights the best throughout Central Ohio. We have left our guide open to the support and help of our community experts. All they need to do is reach out to 11 — our hand is already extended.

Sometimes business gets in the way. But not for us. All we ask is that you help us help you. Support local, support 11athletics. We are here to help our community grow stronger. What are you here for?

Advertising Inquiries Neal Hoffman Advertising Director nhoffman@11athletics.com

Contributing Photographers Kim Potterf Jeffrey Rycus Jessica Love

Contributors Cathy Tiffany Scott Mendelson Kate Lonsinger Alex White Brandon Couden Chelsi Day David Ryan David Klapansky Holly Powell Jessica Paxson Amy Crandal Mike Nicholson Jenny Borda Mitch Potterf Todd Johnson Mark Watts Marcus Booker

COVER PHOTO Courtesy of Kimberly Potterf Photography

11athletics Magazine

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Yours in fitness,

Brian Saunders

P.O. Box 91332 Columbus, OH 43209

www.11athletics.com ©2013 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.

GET FUNCTIONAL 6 7 What is AcroYoga

8 Foam Rolling: Really Beneficial

9 D.A.D.D.S. Sports League 10 Fitness Unraveling The Truth About Running Stitches

Simple Steps For Those Who Think They Don’t Need a Trainer Moving Naturally

13 Exercise of the Month

Toe-To-Bar

15 Nutrition Quality Vs. Quantity (Paleo vs. Zone) 16 The Gift

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18 Testerone: Why It Is Important

20 Athletic and 40

Fit, Forty and Fatigued

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22 Women’s Fitness Commentary Goals Must Change Over Time

Fit Mom

24 Back in Black 26 Female Athlete of the Month

Chelsea McAlexander

28 Finding Fitness Max Out Gym Downtown YMCA 30 Special Section Best Yogis in Columbus

FEATURE 34

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26 page 12

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34 Fit Over 40 No longer is 40 considered over the hill. These eight industry professionals prove it.

ATHLETE ADVICE 38 39 Warm-Up and Cool-Down for Athletic Success 40 Training the Blue Jackets 42 44

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Sprint to the Finish The Power of Inner Resolve How Loose is Your Caboose Offseason Training for Football Part 1: Injury Prevention

52 5 GRIP Exercises Your Trainer Can’t Do 54 To WOD or Not to WOD 55 Need a Change in Your Routine Run or walk the Capital City Half or Quarter Marathon on May 4!

56 The Scorcher

Raise Your Metabolic Activity to Maximize Your Fat Loss

58 Arnold Sports Festival 2013 Recap

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GET FUNCTIONAL NUTRITION

Rapid Fat Loss Plan: Part 1 11 ATHLETIC 11 athletics

Rapid fat loss is no easy task, especially if you want to burn more than just the first 10 pounds and keep it off for good. The rapid fat loss plan is able to keep fat loss going quickly by utilizing new tactics as their metabolic and hormonal situations change. Just like training will become ineffective with the same exercises, the same nutrition plan shouldn’t be used longer than four to six weeks. As a result, you need to implement macronutrient cycling to increase fatburning enzymes, optimize fat-burning hormones and prevent metabolic staleness.

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Eating “Clean” is Not Enough to Burn Fat Fast!

While the definition of eating “clean” varies widely, there is much more to the successful equation of not only losing b o d y fat, but doing so

quickly without sacrificing hard-earned muscle. We manipulate the amounts of dietary fats, carbohydrates and proteins on certain days to achieve specific metabolic, enzymatic and hormonal goals. Increasing good dietary fat intake one day per week elevates fatburning enzymes, which remain high for several days to support accelerated fat loss when dietary fat intake returns to normal.

Keep Energy Levels High The nutrition plan below will not cause low energy or leave you hungry throughout the day — in fact, your total food consumption may increase compared to what you are currently eating. Remember that not all calories are created equal. The focus should be placed on the quality of food sources, timing and combinations rather than total caloric intake.

Cutting calories too low, too fast is a sure fire way to stop fat loss and waste muscle. Those who have been using low-calorie diets for an extended period of time must up their metabolism by increasing the quality and quantity of food sources in addition to macronutrient cycling.

Cleanse Fat Cells for Rapid, Permanent Fat Loss We have billions of fat cells, which in many ways govern our body fat levels. You cannot get rid of fat cells, but by consuming the right food sources and Alpha Omega M3 supplement, you can make the cells collectively shrink in size, which reduces body fat levels. Dr. Serrano’s Alpha Omega M3 provides cells with their ideal ratio of essential fats, which helps force out larger garbage sitting in the cells to be burned as fuel.

Eliminating trans fats and other artificial fats

is crucial, as these substances interfere with the ability to use stored fat as fuel.

Eat Like A Caveman Cavemen were ripped, had no digestive distress and burned fat as fuel. Refined foods such as bread, pasta, crackers and whole wheat products interfere with the ability to burn fat as fuel from several perspectives, including digestive capabilities, hormonal and metabolic factors. It’s this simple: If the food choice was not available 10,000 years ago, then do not eat it! Our digestive systems have changed very little since we were cavemen. The body cannot efficiently process bread, for example, and as a result, it’s is distracted from burning fat as fuel while it cleans up a digestive mess!

You will Burn Fat Faster During Months 2 and 3 It takes approximately 14 days for the body to shift to using stored fat as fuel more efficiently and drastically improve energy levels. Can you commit to your success for 14 days without cheating on your diet to reach this benchmark? Yes you can!

The most powerful force on this earth is the human will. You will lose fat much faster during the second and third months of a customized plan in comparison to the first month, as it takes time to build metabolic and hormonal momentum. Diet breakdowns can set you back significantly by increasing fat storage hormones for several days and screwing up the digestive system.

Focus carbohydrate intake post workout It is important to add carbohydrates to the meals following training because the body is in the best position at this time to use them to replenish muscles instead of interfering with fat burning. Carbohydrate consumption post training also serves as a macronutrient cycling tactic to prevent metabolic staleness by ensuring every day of food consumption is not exactly the same.

Contributed by Eric Serrano MD and Scott H. Mendelson www.infinityfitness.com

SAMPLE DAILY MEAL PLAN Breakfast 2-4 whole eggs and 2-4 egg whites cooked with organic butter 1 cup berries, apples, cherries or pears 3 Alpha Omega M3 Lunch 30-50 grams of protein from ground beef, hot dogs, steak, bison or lamb (all organic) 2-4 cups green vegetables with 1 tablespoon of grass-fed butter Afternoon Snack ¼-1/2 cup raw nuts — watch portions 30 minutes before workout 2-3 scoops 100 percent MR combined with 23 scoops muscle synthesis powder Immediately after training 2-3 scoops 100 percent MR combined with 23 scoops muscle synthesis powder Dinner within 60 minutes of the end of the training session.

30-50 grams protein from fish, seafood, chicken (no skin) or turkey Large salad with 2-4 cups green vegetables 1 tablespoon extra-virgin olive oil 30-60 grams carbohydrates from rice or potatoes (only on weight training days) 3 Alpha Omega M3

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GET FUNCTIONAL FITNESS

Effective Training: Overhead Medicine Ball Slam 11 ATHLETIC 11 athletics

To accomplish this gut-busting exercise in record time with maximal power, start by standing in an athletic position — both feet square to the front, hip width distance apart and slightly elevated to the balls of the feet. With both hands, inhale and raise a moderately heavy SlamBall with both arms to full extension over head. Pause slightly for a brief second and, in this order, brace the core, exhale, drop your hips toward the floor while contracting your stomach muscles forward and throw the ball hurling toward the ground, landing 18 inches in front of your feet. Catch the ball on the first bounce (if you slammed it hard enough!), return to the starting position and repeat. This is great for warming up or as filler in between sets to keep the heart rate up. Enjoy!

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Contributed by Alex White NASM – CPT, PES, CES Kwhite5@lifetimefitness.com Photos by Shannon Williams 12

exercise of the month

Demonstrating the Muscle-up is Brandon Couden from Crossfit Grandview.

Muscle-up The muscle-up is an exercise that combines a pull-up and a dip into one fluid movement. This movement is used to take yourself from below a set of rings to above a set of rings. The most challenging aspect of the muscle-up isn’t the pull-up or dip, but the transition between the two movements.

To perform this movement, a false grip will be required for most athletes. This requires an athlete to roll the meat of his or her hand over the ring, leaving the thumb on the starting side until the wrist opposite of the thumb is in full contact with the ring. This allows the athlete to transition at a much lower point than without a false grip. The false grip may feel uncomfortable or weak and may take some time for many athletes to develop.

To perform the muscle-up athletes must hang from the rings with a false grip, pull the rings to their chest, roll their chest over the rings and perform a dip. Kipping is commonly used in CrossFit to assist athletes in cycling muscle-ups for high repetitions. This technique involves swinging your hips up to the rings, then rolling the chest over. This technique is also popular in CrossFit workouts because it doesn’t require a false grip and allow athletes to kip aggressively.

The muscle-up could be considered the king of all upper-body exercises because it requires both pulling and pushing power as well as core strength! The pull-up portion of the movement is great for developing the lats and the teres major muscles in the back as well as grip strength. The transition develops shoulder stabilization, mobility and core strength, while the dip portion of the movement targets the triceps and pectoral muscles. The muscle-up is one of the best exercises any athlete can do to improve upper-body strength!

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WOMEN’S FITNESS 11 ATHLETIC 11 athletics

Gina Moscorelli (l) and Amy Crandall are all smiles before their workout.

Active Body, Creative Mind

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Photo © Kimberly Potterf Photography

Maintaining my fitness and mental well-being has proven to help my creativity flourish while keeping my mind sharp and active. Consistent workouts, proper nutrition, regular sleep and practicing yoga have cultivated a very happy place inside of me that resonates through my relationships, art and business. This balance keeps me motivated, inspired and creative. Training is an art form — being creative while properly progressing my clients’ workouts is incredibly important to ensure boredom is never a factor. Fitness is not only about your physical self but also about mastering your inner peace and balance. Watching my clients achieve this has been truly rewarding.

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Incorporating your entire body in ways that challenge both balance and strength will take you to the next level.

This workout style is not only great for your body but is Miracle-Gro for your brain. If you are kneeling on a stability ball doing an overhead press, you are not thinking about anything else. Being 100 percent present in that moment and feeling every breath and movement makes you fully aware of your body. This connection with yourself helps keep the

brain sharp and, in turn, increases overall body awareness, helping you move with efficiency.

The saying “abs are made in the kitchen” is true! Packing my food for the day and preparing my dinners ahead of time has completely changed my lifestyle. Failing to plan your meals will result in letting your hunger make the choice for you. When you end up at a drive through as a last resort, you are most likely filling your body with unknown ingredients and the silent killer: sodium. Signing up for apps such as “MyFitnessPal” can help expose eating habits and trends that are resulting in weight gain.

I am so inspired to help others experience how rewarding fitness can be and the positive effects it has on every aspect of your life. No matter what your limitation, there is a type of fitness for you. You deserve to be healthy and fit.

Contributed by Amy Crandall NASM – CPT, YogaFit acrandall@lifetimefitness.com

FEATURE - ZACH BOREN

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NFL Combine Stats: 40 20 10 Bench Vertical 4.90 s 2.80 s 1.68 s 25 reps 32.00” 11 athletics

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THE STATS 5’11” 238 pounds OSU Fullback/Linebacker Bench Press: 445 pounds Squat: 570 pounds

Broad 9’1”

Shuttle Cone 4.44 s 7.28 s

Photos Š Kimberly Potterf Photography 33 11 AT

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ATHLETE ADVICE 11 ATHLETIC 11 athletics

Training for an Obstacle With spring here, the racing season is beginning to show signs of life. Along with your runof-the-mill 5K and 10K races, obstacle course or mud running has become very popular alternatives. The incredible popularity and shear volume of these races has even surfaced a training certification course to train athletes who want to participate and excel in this type of event. That’s where 11athletics comes in.

We have partnered with the Mud Ninja (July 27-28) to bring you this exclusive program designed specifically for obstacle course/mud running. Our experience with running obstacle courses is second to none and we want to pass our knowledge on to you. Whether you want to win the race or just finish it, you’ll need a training plan to tackle to task ahead. The only thing you have to do is pick a race and start training.

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11athletics staffer, Todd Johnson climbs one of the many mud-soaked hills at the 2012 Mud Ninja. See more of Todd in Flipping Tires on page 52.

The following plan calls for a 6-week schedule but only two weeks are shown. Repeat weeks 1-2 in weeks 3-4 and weeks 5-6 but increase your load and/or pace each time. This plan is optimized for performance in a typical 5k obstacle course by combining running, weight training, CrossFit style WODs and even some obstacle training.

PROUD SPONSORS OF:

11ATHLETICS’ EXCLUSIVE 6-WEEK OBSTACLE COURSE TRAINING PLAN WEEKS 1, 3 & 5

WEEKS 2, 4 & 6

Monday

Run 2 miles

Tuesday

Pull-up series Run 1 mile As fast as you can Record Time

Wednesday

Monday

WOD #2 Run 1 Mile

Tuesday

Run 2 Miles Pressing Series

REST

Wednesday

REST

Thursday

WOD #1

Friday

2 Mile Fartlek

Thursday

WOD #3 Run 1 Mile

Saturday

Obstacle Training – 30 min

Friday

2 Mile Fartlek

Sunday

REST

Saturday

Obstacle Training – 30 min

Sunday

REST

Repeat weeks 1-2 in weeks 3-4 and weeks 5-6 but increase your load/pace/intensity each time.

DEFINITION OF TERMS Fartlek A training method that blends continuous training with interval training The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. Sample workout: 5 mins steady-state, 2 minutes 85% race-pace, 2 minutes steady-state, 2 minutes 95% race pace, 2 minutes steady-state, 2 minutes 105% racepace, 2 minutes steady-state, 3 minutes 115% race pace, 5 minutes steady state.

WOD Workout-of-the-day. Choose any 3-5 exercises and circuit them together as either a RFT (rounds-for-time, typically lower reps and higher weight) format or do one round and see how fast you can complete it (the idea here is to increase the reps)

Pull-up Series Perform 6 pull-ups but DO NOT let go after rep 6. Hang for 20 seconds and switch hand position to chin up and perform 6 more reps. Rest. Repeat 5 times. Try to increase reps over time.

Pressing Series Any combination of bench press, incline press, decline press, pushup and dumbbell presses. 5 sets: 10 reps at weight you can lift 12 times, 8 reps (add 10lbs), 6 reps (add 10lbs), 6 reps (add 10lbs), 4 reps (add 10lbs) Obstacle Training Find a playground and “play.” Climb, crawl, jump, scale the playground — get creative. Work this like interval training. Perform a 2-3 minutes series on playground followed by 2-3 minute run course at race pace.

SAMPLE WODS WOD #1 Run 400m 50 Kettlebell Thrusters Run 800m 50 Kettlebell Swings Run 1200m 50 Kettlebell Deadlift High Pull Run 1 Mile WOD #2 This is a 30 Minute Workout. (i.e. if you finish #3 at 24 minutes, jog the remaining 6 minutes on the treadmill)

1) Hang Clean and Planks: Alternate 3 sets of 8 hang cleans followed by 45 second planks. Finish the 3 sets of both exercises then sprint on the treadmill for 1 minute (shoot for a speed beten 10 and 12mph) 2) Planked Row and Box Jumps: Alterante 3 sets of 8 planked rows and box jumps (24” or 30”). Finish the 3 sets of both exercises then jog

on the treadmill for 3 minutes (shoot for a speed between 7 and 9mph) 3) Dips andKettlebell Swings: Alternate 3 sets of 8 dips and kettlebell swings.

Finish the 3 sets of both exercises then sprint on the treadmill for 1 minute (shoot for a speed between 10 and 12mph) WOD #3 This is a 45 Minute Workout. (i.e. if you finish #3 at 30 minutes, jog the remaining 15 minutes on the treadmill)

1) Pull-ups and Squat Thrusts: Alternate 3 sets of 8 pull-ups and squat thrusts. Finish the 3 sets of both exercises then jog on the treadmill for 3 minutes (shoot for a speed between 7 and 9mph) 2) Step-ups and Army Crawls: Alternate 3 sets of 10 (each leg) step-ups and army crawls (crawl to top of mat and back down 6x’s). Finish the 3 sets of both exercises then jump rope for 1 minute 3) Hanging Leg Raises andPush-ups: Alternate 3 sets of 15 leg raises and push-ups. Finish the 3 sets of both exercises then jog (6.5 to 8.5) on the treadmill for the remainder of the 45 minutes.

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ATHLETE ADVICE

The Energy Lab 11 ATHLETIC

Endurance Running Start-up Guide 11 athletics

Let me save you some time, energy, and agony. This format has worked time and time again with adults that struggled with running consistently and injury free. I’ve had overweight weekend warriors and Boston Marathon qualifiers use this template to get going in the right direction The key word here is consistency! If you are a small person or natural runner, this is not the program for you. This is for people who hate to run, want to get into a “groove” and make it a weekly ritual. Great for meatheads and anyone that wants to get rid of body fat.

I learned about endurance running the hard way.

Hovering between 190 and 200lbs, I’m not built to run long, but I have figured out a way around that.

I’m pretty sure the main reasons I remained injury free was my regular strength training I practiced starting my Freshman year in High School and my lifelong commitment to vigorous daily movement.

If you do nothing else, develop these three things • Sustainable pace

• Relaxed rhythm and breathing • The negative split (Running out for a set amount of time, then returning in less time. Example: run out for 5 minutes, and then turn around and make it back in 4:59 or less.)

To be an absolute lean machine follow these guidelines

• Music is fine if you can maintain your sustainable pace • Narrow focus on what you are doing, no cell phone • Proper shoes you wear only for running • Rhythm, breathing, and posture • No walking

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• Get to the point of running for 10 minutes straight with no walking and build on that until you can go for an hour once a week

Here is the list. Follow the instructions please.

1. Go to a running specialty store and get fitted by a real person

in a pair of running shoes. These shoes are for running only.

No walking the dog in your running shoes. Be sure you have appropriate socks for you running shoes, bad socks can be worse than you think. This is not the time to get a minimalist shoe in an attempt to run more naturally; possibly down the road, way down the road you can do that.

2. Get a stopwatch or use the timer/chrono function

on your watch. Digital watches are cool. You will be running for time, not distance, so save your money and forget the GPS watch. Your phone will not work either due to distractions it can cause.

Incoming text messages and all the other mobile fun can wait for 10 to 20 minutes while you run.

3. Run outside regardless of weather.

I have yet to be hit by lighting. Do we need more excuse making whiners moping around? The treadmill or the track is not reality. These tools can be used down the road, but not initially.

It’s best to run straight from your front door first thing in the morning. If you can do it in a fasted state, you go girl.

4. Master the NEGATIVE SPLIT. If there is one thing

that got me through five Ironman Races and a handful of road and trail marathons, it was regular practice of the negative split. Here is how it works: hit start on your stopwatch and run from your front door very easy for 5 minutes. Once you hit 5 minutes, hit the lap button and head home a little bit faster.

If you get home to your front door in less than 5 minutes, you did it correctly and there is hope for you. If you came home in exactly 5 minutes you need to push a bit harder on the trip home or run a bit easier in the first 5 minutes. You should follow this program consistently for six weeks, three times a week. You may begin to cover more distance on the way out as your efficiency improves and your body adapts. This is ok, as long as your return home results in a negative split.

Pushing beyond this too early is bad news for your joints, muscles, tendons, and spirit.

5. Relax and stay upright. You have to make this look easy,

even to the casual observer. The key areas of the body to keep relaxed while running; face, jaw, hands, shoulders, and feet should always be relaxed. Excess tension is wasted energy; this is not a deadlift or a double Kettlebell snatch.

6. Breathing and rhythm. Breathe through your nose and

mouth simultaneously. You are trying to move oxygen to your working muscles rhythmically and with ease. Breath control is very specific to each type of exercise and intensity of exercise. You will develop more efficiency over time. Still struggling like a fat man in a tight suit in a compact car? First check your pace, posture, and stride length. A great way to get back to comfortable is to stay upright and shorten your stride length. Don’t rule out counting your steps to get into a rhythm.

7. Stopping to walk doesn’t work. Many programs for beginning

runners recommend you stop and walk at certain intervals then begin running again. This teaches your brain that you can walk when it starts to get tough, instead of developing a sustainable healthy pace over time. If you want to walk while you are trying to run, you are pushing too hard too early. You walk when you’re pulling a sled with 45lb plates stacked on it.

8. YOU CAN DO THIS! You may be overweight or a meathead

that waddles around all day. I’m not suggesting you need to build up to a marathon, half marathon, or even a 10k (6 miles). This is tough initially and quite humbling, but if you stick with it and let the body adapt properly, good times are ahead.

Contributed by Rick Rick III CSCS, RKC II

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ATHLETE ADVICE “MovNat is the general practice of the full range of human movement aptitudes. This kind of movement practice is closest to the original and most ancient forms 11 of human ATHLETIC physical activity.”

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Getting MovNat Fit ...

Anywhere, Anytime!

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At home, the gym or park, and even when you’re on the road -- using the MovNat principles will improve the way you move by increasing mobility, improving strength, power and flexibility in a “Fresh” way -- that fits into your life.

So many people “squeeze” fitness into their lives. They’ve bought into the M,W,F thing and mindlessly motor off to the gym to get fit ... so how is it that so many people (kids to adults) cannot perform simple movements like lunging, squatting, running, climbing and so on. Frankly, the fact that we cannot proficiently squat (sitting into

and getting out of a chair) is beyond sad.

The Status-Quo isn’t working There are many theories why we’ve lost the ability to move -- today we’ll focus on what we can do to move better with ease, power and grace.

You might say, so what! What does that have to do with being a better athlete? Everything.

Being able to take your body through its full range of motion is the only way to perform optimally. Sure you can get a workout in when you’re in pain, or perform exercises with poor form, but you’ll end up paying the price

somewhere down the road.

It’s time to reclaim the movement you came into this world with -welcome to MovNat. In the MovNat Fitness System we have classified natural human movement aptitudes into three distinct domains: 1. Locomotive: walking, running, balancing, jumping, crawling, climbing, and swimming.

2. Manipulative: lifting, carrying, throwing, and catching.

3. Combative: striking and grappling.

threw your arms forward and dipped at the knees? Weak and ugly. Improper timing can alter the sequence and challenge posture.

Tension and Relaxation ... in the right place at the right time can win or lose the race, and even save a life.

There is obviously no movement without muscular tension, but if every muscle in the body is tense at the same time you can’t move with ease, power...or grace. Conversely, being too relaxed may not get you to efficient movement. So what will? Selective Tension is the optimal use of muscular tension to increase performance while minimizing energy expenditure.

We have 10 MovNat principles, but here is snapshot three: 1. Instinctual: Moving naturally is instinctual, or at least it should be. Kids will run, jump, and climb on whatever is in their path (or make stuff up). Adults, not so much -- they want to be told what to do while kids will just go out and do it.

2. Adaptive: The movement aptitudes we practice and the physical actions performed (optimally) must adapt to contextual demands such as the environment or the situation.

3. Efficient: The movement aptitudes we practice are performed skillfully, i.e., with efficient technique and result in greater performance, higher energy conservation, and safety.

By focusing on efficiency it allows us to safely add intensity, volume, and complexity.

Key MovNat Teaching Points: Position & Breathing, Timing & Sequence, Tension & Relaxation We look at Posture and Breathing because we see so many people with poor posture and most do not breathing efficiently using the diaphragm. I know...this doesn’t sound very sexy, but if you’re in postural alignment and breathe efficiently, you’ll perform better.

Do this now; stand up, put one hand on your chest and the other on your belly and take five deep breaths. Where do you feel it? Is the hand on your chest moving or the one on your belly? Most of us breathe with / through our chest which just adds more dysfunction to the mix and can lead to all kinds of problems that we can address in a future article.

It doesn’t matter what you’re going to push, pull, lift or carry, the correct Timing and Sequence is vital. Let’s look at how you jump on a box. How powerful would you be if you just

Applying MovNat to your life.

Once you can perform the MovNat movements with competency, it’s time to have fun and be creative in how you train MovNat. MovNat is all about Fitness Freedom -- you’ll get your conditioning through the practice of the movement skills and that’s the practical piece that makes MovNat “training for life” since it can be done in most any setting.

Contributed by???????

Here’s a MovNat Combo you can do for physical conditioning in the park or the gym -- and it can be scaled for the beginner to advanced athlete: Clean & Push-Press Log (or whatever your environment provides) Foot-Hand Crawl 20m Climb or Deadhang Overhead KB Carry - 20m Broad jump - 5 times Lap Sandbag + 20 ft Chest Carry (sandbag, rock, weight plate)

Want to know more? You can find us at movnatohio.com.

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ATHLETE ADVICE

H.I.I.T.

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High Intensity Intermittent Training 11 athletics

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HIIT is not a new approach to fitness — it has been utilized by professional athletes and athletic trainers for many years.

In my industry, one comes across hundreds, if not thousands, of fad workout plans, diets, gadgets, magic pills and more. The people of America actually spend many billions of dollars on these things in the hopes of getting into better shape or slimmer jeans!

HIIT is based on science. It is not a gimmick or fad or next new thing.

It is a simple approach to fitness that just happens to be challenging, yet rewarding by utilizing a very complex sequence of physiological

events that all add up to what the consumers really want: results! Add to this method of training a balanced meal plan and continued education on health and fitness, and you are sure to see fantastic results. What’s more? With HIIT, less is more!

Here is how to do it.

The “HI” in HIIT stands for high intensity. Therefore, you have to, at a high intensity, move it, push it, pull it, bend it, run it and punch it with some real effort! (We are going to assume that you either work with a trainer now or have had proper training in the past on technique and proper execution of exercises so you can remain injury free and get

the most out of your workouts.)

The “IT” stands for intermittent (or interval) training. We must now have alternating high and low intensity bouts for specific periods of time. Here’s an example: First do push-ups for 30 seconds hard and fast. This action recruits the more anaerobic fast-twitch muscles, which increases lactic acid as they fatigue quickly, Then do jumping jacks for 1 minute, which utilizes the more aerobic slow-twitch fibers that can recycle the lactic acid for fuel rather than sending everything back through the Krebs cycle.

This style of training will keep you going longer, give you enough

recovery to hit the next high intensity round and have you burning through more energy (or calories) per unit of time. So less really is more! Repeat a cycle of tough total body exercises and light intensity aerobic exercises three to four times, and you’ve just created a great interval or HIIT circuit. As you progress, you can do more dynamic exercises, nest the intervals and complete killer total body workouts in less time, yet yield more results.

Contributed by James Buffington, fitness director and PT manager, Premier at Sawmill Athletic Club

SAMPLE H.I.I.T. WORKOUT EXERCISE 1. Push-ups 2. Jumping jacks 3. Walking lunges 4. Jumping jacks 5. Jump squats 6. Jumping jacks 7. Full-out burpees

DURATION 1 min 1 min 1 min 1 min 1 min 1 min 1 min

INTENSITY High Low High Low High Low High

REST BETWEEN SETS 0 0 0 0 0 0 0

SETS 4 4 4 4 4 4 4

Notice that the low intensity is aerobic and sustainable in nature; the high intensity bouts are nested or get harder as you continue. The ratio of exercise types is 1:1. You can work with different exercises, different rest-to-work ratios and other variables, including specificity of training and ability levels. Try to complete this or similar workouts in 20 to 30 minutes or less and you’ll burn more calories than in a one hour group fitness class!

61 11 AT

11 at

H.I.I.T.

High Intensity Intermittent Training

t g tastes like, bu in v a cr d o fo k n your favorite ju taste like?” t a fe h li r w u w o o y n f k o u e o p “Y in the best sha g in e b t a h w w o do you kn “Youmost know what favorite Complete two30 setsmin for three seconds. Continue this Since of us areyour pressed for time here is a quick junk food craving tastes like, but do Leg burners: On leg press machine pattern until you complete ten reps workout canbeing be performed your lunch.

Rest just50% of your with a ten second hold at starting you knowthat what in the bestduring complete 20 reps with shape of your taste for like?” enough to belifeready next set. Youmax mayweight, need towithout shower re-racking position Since most of us are pressed for weight, complete 10 quick reps Immediately after complete 1 before back30tomin work! time heregoing is a quick workout at top 3rdof movement, then minute of tricep dips that can be performed during your complete 10 quick reps at bottom Complete 2 sets of 15 Burpee to Jump Pull-up Complete 2 Sets 15 repsto be 3rd. Re-rack. lunch.

Rest just ofenough Alternating shoulder presses: ready You place may need 2 sets back, Holding dumbbells at starting Burpeefortonext Jumpset.

Pull-up: handsto on groundComplete kick feet straight shower before back to work!

Tenthis second delay Get a position press one dumbbell return then bring themgoing forward bending the knees. From position jump(Biceps): up Complete 2 sets of 15 reps dumbbell or barbell weight you can to start, then the other and return and grab bar complete a pull-up with fullcomplete range of 20 motion.

Burpee to and jump pull-up: place bicep curls with. Hold to start then both together. This hands on ground kick feet straight weights at starting position in front completes one rep Complete 2 Sets back, then bring them forward of legs and complete one rep. return Marcus Booker Leg Burners: On leg press machine complete 20 reps with 50% of your bending the knees. From this to starting position and hold for one marcusbooker@outlook.com max weight, without re-racking 10Complete quick reps attwo topreps, return position jump up and grab barweight, and complete second. complete a pull-up full range to at starting position hold for two USE PHOTOS BY JESSICA 3rdof movement, thenwith complete 10 quick reps bottom 3rd.

Re-rack. of motion. seconds, then three reps and hold LOVE PHOTOGRAPHY

Complete 2 sets Ten Second Delay (Biceps): Get a dumbbell or barbell weight you can complete 20 bicep curls with. Hold weights at starting position in front of legs and complete one rep. return to starting position and hold for one second. Complete two reps, return to starting position hold for two seconds, then three reps and hold for three seconds. Continue this pattern until you complete ten reps with a ten second hold at starting position Immediately after complete 1 minute of Tricep Dips

Contributed by Marcus Booker marcusbooker@outlook.com 62

Te Second Delay

11 athletics

11 ATHLETIC

Complete 2 sets of 15 Alternating Shoulder Presses: Holding dumbbells at starting position press one dumbbell return to start, then the other and return to start then both together. This completes one rep.

Alternating Shoulder Presses

PHOTOS: JESSICA LOVE PHOTOGRAPHY MODEL: MEGAN ROUSSOS, UPPER ARLINGTON