Month: November 2017

Your Season is Over…Now What?

Quick Tips to Re-Charge After Your Season.

If your sport season is coming to a close, it can be tempting to attack the weight room with new enthusiasm. But while you may be itching to hit the ground running, it’s important to take some time for to reflect, rest and recover before you look toward next season. Here are three quick tips to help you re-charge after your season.

REFLECT

Preparation and performance can be categorized in 3 areas:

  • Physical – Cardiovascular fitness, speed/agility, strength/core training, diet and nutrition, injury prevention.
  • Fundamental – Aspects related to the development of the many physical skills specifically related to the sport you participate in. 
  • Mental – Focus, intensity, purpose, trust, strategy formulation, adversity and coping skills, decision-making capabilities.

No matter how good you are in a sport, you can always get better and improve. Few athletes actually take the time to assess, critique, and formulate strategies to improve in an honest and purposful manner.

Try this short exercise…

When answering the following questions, be as specific and detailed as possible in relation to the physical, fundamental, and mental aspects of your preparation and performance.

  1. What aspects of your performance were you pleased with last season?
  2. What aspects of your performance were you NOT pleased with last season?
  3. What is your assessment of your daily preparation during the past season?
  4. How can your preparation improve?
  5. How have you matured as a person and as an athlete since last season?

REST and RECOVER

After the season your body needs a break. There will be plenty of time to train for your next season, and the best way to start preparing now is to give your body enough time to fully recover. Take two weeks off of high-intensity activity and address any injuries.

This rest period includes all structured high-intensity activity—no strength training and no workouts or pick-up games. 

However, you don’t need to stop ALL activity. 

Stretching (try these 3 mobility moves), foam-rolling (article and FREE CHEAT SHEET on foam rolling), and low-intensity cross-training—like riding a stationary bike, going for a brisk walk—are great options for active rest. 

Resist the urge to jump back into training immediately after the season to take the time reflect, rest, recover, and re-charge!

7 Lame Excuses

Adults…this one’s for you.

Whenever we don’t want to do something like exercising we tend to think of creative excuses to get ourselves out of it. Excuses serve a simple purpose: to relieve some of the guilt associated with not doing whatever it was we said we were going to do.

Ultimately though, these excuses start to add up and disempower and diminish our lives. If you really want to do something, you will make time for it instead of making excuses.

Here are seven of the most common and disempowering excuses that people give for not joining our adult fitness program. Let’s look at each of them and how to overcome them one by one.

1. I am not fit enough. 

This is probably the biggest fear of most who are considering joining a new program. Lucky for you, True AP’s Adult Fitness Program is geared for all fitness levels from beginner to advanced. We welcome all ages and all fitness abilities – our youngest current participant is in their 20’s and our oldest is in their 60’s!  Our coaches are there to work with all fitness levels and will have modifications and advancements of every exercise. You can work as hard or as easy as you want…it’s your workout! But, we promise we will push you to your limits!

2. I cannot afford it. 

Our classes are extremely affordable as our pricing breaks down to $5-$8 per session! Realize, you are working with a certified fitness professional in a personal / individualized setting. Every time you participate, you will get results & that’s why you train – TO GET RESULTS! The better question is… How much time and money have you wasted on fitness memberships, vitamins, supplements, books, and fitness products trying to achieve your fitness goals?

3. I will start next month.

The problem is, next month you will have the same excuse. Think about it…how many times have you ALREADY used that excuse? The longer you wait, the harder it becomes! FORM NEW HABITS TODAY!

4. I don’t have time.

Sorry but this is just another excuse, nothing more. We all have responsibilities, but there’s nothing more important to you and your family than your health. If the only time of the day to exercise is at 5am, then get up early and make it happen. It’s painful at first, but you’ll thank yourself afterwards and feel much better for the rest of the day. Our classes are 1 hour out of your 24 hour day and likely no more than 3 hours of your 168 hour week! You have time, you need to make time – it’s all about your PRIORITIES!

5. I don’t like running.

Great! We don’t like running either! In fact, we do very minimal running during class. Any running that we do is under 30 yards.

6. Exercise is hard work.

Ask any current participant how they feel before, during, and after each training session. My guess… Nervous. Challenged. Accomplished – in that exact order! BUT, just because you will be pushed harder than you can push yourself on your own, doesn’t mean it won’t be the most fun you’ve ever had working out! “If it doesn’t challenge you, it doesn’t change you!”

7. I am a member of a gym.

Great! BUT our training program will get your more results in 1 month than you will get in 1 year on your own at the gym. You get a certified coach and individualized instruction every single time without the expensive cost. No gym can give this to you.

THE PRE-HOLIDAY SHRED starts on November 4th in Hagerstown, MD! Flip the script this year and lose fat when everybody else is getting sloppy and pounding Halloween candy 👻🎃.Click the direct link here: trueap.com/shred to signup and get ready to lose 5-8 lbs of fat before 🌽Thanksgiving.