Brian's Workout of the Week - March 29, 2012

Plyometrics are an extremely important part of any training regimen.  Not only do they place emphasis on eccentric contractions, but they also help to improve Bone Mineral Density (BMD) due to their impact-heavy nature.  Using Plyometric boxes gives athletes in jumping sports (i.e., volleyball, basketball) a "leg-up" on the competition, as it helps to improve their vertical leap!  If you're looking to build both strength and power, our new plyo boxes are definitely for you!

This is how they should always look when put away! (hint, hint)

Brian was too impatient to wait for me to get them out!

Here is a video not only telling you to work out with Brian (he's awesome), but also showing you some uses for the plyometric platforms at the beginning of the video!!

And here's a little taste of what Brian can do on our club's biggest 30" plyometric platform (he's a little gun shy at the beginning, but he totally gets over it and kills the jump!):

(Sorry, I got a little excited about this movie making program and went sort of overboard with the title and credits... but the meat in the middle is great!) 


I really want to test Brian's vertical jump sometime... that ish is ridiculous!!  If you've heard of the stretch-shortening cycle, you know that preparing the muscles for the exercise by "triggering" before you jump helps improve your vertical leap and the force production on the jump.  This means that a stationary jump is not as effective as one in which you drop down (trigger) before you leap up.  Check out Brian's body movements in this video. 

Does he start stationary?  Or does he "trigger" first by rocking back (or in this case, downwards) before exploding up and over the platform?  Notice also that he doesn't stay in that "triggered" position for more than a few seconds.  Staying in that position for an extended period of time limits your body's ability to generate all of that much-needed power (there are a couple of different theories as to why this is), and makes your jump essentially crappy. 

The next time you are watching, say, the NCAA Basketball tournament (your choice, women's or men's), check to see how often the athletes "trigger" on a lay-up or the other shots they take on the court.  I think you'll notice the athletes who "trigger" get more "air" than those who don't!

SO, whether you are looking to improve your jump for a sport, or just looking to mix-up your routine with something new and challenging, please feel free to use our new plyometric platforms!!! :)

Get well soon, Pattie!

 

We heard that one of our regulars injured her pelvis in a cycling accident, and we wanted to send her a little get well soon note.  The back of the card is almost full, but if you stop in soon to sign it, we're mailing it out tomorrow morning!

Living With Type 2 Diabetes Program March eNewsletter

Dear Living With Type 2 Diabetes Program Member, The American Diabetes Association Alert Day® is March 27! This day is the American Diabetes Association's one-day wake-up call to the nation to become aware of the risk factors for diabetes. Help your friends and family become aware of their risk for diabetes and encourage them to take the Diabetes Risk Test on Alert Day®. For every Diabetes Risk Test taken on our website from March 27 through April 27, Boar's Head®, the maker of premium delicatessen products, will donate $5 to ADA, up to $50,000. Learn more about Alert Day®. Spring Reminders Just a few weeks ago, we set our clocks forward in anticipation of Spring. Many people also use that time to remember to check their smoke detectors and other supplies. This is also a great time to check your medications to see if you need refills, to dispose of anything that is out of date, and to check your diabetes equipment to make sure it's working properly. National Volunteer Appreciation Week 2012 This year's National Volunteer Appreciation Week is April 15-21. The theme is Celebrating People in Action to Stop Diabetes®. If you are interested in volunteering for the Association, check out our Volunteer Center to find opportunities in your area: www.diabetes.org/volunteer In Your Own Words "I have joined Living With Type 2 Diabetes to help, although I do not have Internet access at home, so it is a slow process for me. I expect that I will be able to better cope with this diagnosis and learn how to live with it and keep it under control with the help of this program and support from friends and family. Since it is all still so new to me I have not begun to have a huge success story just yet, but I believe it will come once I get over being overwhelmed…" How did you feel when you were first diagnosed with diabetes? How has the Living With Type 2 Diabetes program helped you? Share your story with us. Submit your story by email at lwt2d@diabetes.org. Diabetes Talk "When I was first diagnosed with type 2 diabetes, I cried right there in the doctor's office. I was sent to the educational nurse and was overwhelmed with information. I was given a meter, shown how to use it and sent home. I never went back. I had had a heart attack a year and a half before being diagnosed with type 2 diabetes and the diabetes diagnosis shut me down, the heart attack didn't. I began walking down the road of denial and stayed in denial until this year. I changed doctors and am now learning how to live with diabetes..." Read more and add your own comments. Friend on Facebook Follow on Twitter Forward to a Friend Step Out as a Red Strider Red Striders are children and adults who have type 1, type 2 or gestational diabetes. As a Red Strider you are a VIP because YOU are the reason we walk and raise funds to help Stop Diabetes®. You will be given your own personalized web page to tell your story and raise funds for the walk.  You will also receive a special recognition gift on the day of your local walk and celebrate the courage it takes to live with diabetes every day! "Having diabetes is not to sit back and think, "Woe is me."  This is a step up to the plate and knock diabetes out of the park, and I am excited to take the lead as a Team Red Captain so all those living with diabetes and participating in the Step Out will be honored and celebrated. I also encourage everyone to join the walk so millions of Americans will never have to hear what I did, "I am sorry to inform you that you have diabetes." Jeff Peterson, TEAM Red Team Captain For additional details about your local Red Strider program, please contact your Walk Manager at 1-888-DIABETES. Many walks provide meet and greet opportunities, research updates, and training walks for Red Striders. Recipe Of The MonthCannellini Bean Spread Wrap Need a new idea for lunch? Try this recipe! It's a great and portable way to get protein without the fat. Find more recipes, nutrition information and healthier alternatives at diabetes.org/myfoodadvisor. Delicious Recipe Tips from Grilling or roasting meat?  Look for cuts of beef and pork containing the word "loin" as an easy way to identify leaner cuts. For more tips from Kraft, go to www.kraftfoods.com/diabetes. Connect with Others Join the conversation in our online community! Post your questions, comment on others' posts and meet others living with diabetes. Meet others living with diabetes in our online community! Copyright © 2012 American Diabetes Association, All rights reserved. You are receiving this email because you signed up for the Living With Type 2 Diabetes Program. Our mailing address is: American Diabetes Association 1701 N. Beauregard St. Alexandria, Virginia 22311 Add us to your address book  unsubscribe from this list | update subscription preferences

PHOTO CAPTION CONTEST!

 

We started this caption contest on Facebook, and I wanted to bring it back up.  We have received 4 great caption ideas so far... but does anyone else think they have something great???

Did you snag an American Express gift card? - Week 4

Week 4-We have winners to announce! Are you next?
These 3 members each won a $50 AmEx gift card just for weighing in last week:

• Bossie-Columbia SC
• Jackie-Lindstrom MN
• Irwin-Penn Yan NY

Earn your chance to win this week by weighing in with club staff.
Big congrats to Angela and Sonja for winning a $50 AmEx gift card by sharing their experiences with the Challenge on YouTube.
Keep weighing in and sharing your experience for your chance to win!

PS-Don't forget to read Chad's tips this week on the secret to weight loss.

Personal Training Success Story: Ethan Brackett

Personal Trainer: Brian Szmigiel

 

For years I have contemplated working out but could never find the personal drive.  Family and friends were advocating the gym and physical fitness to me.  Constantly hearing my brother and his friends discussing weight training was what got me to seriously consider hitting the gym for the first time in a few years. 

Brian approached me after a workout to ask how the lifting felt, and he asked me about my goals.  Just from that brief conversation I knew Brian knew his stuff.  His physique helped to further convince me that I was in good hands.

Now two months in, I feel and look better than ever before.  People comment on how much my figure has changed.  With results and a new healthy lifestyle, my life has completely changed.  I owe it all to Brian.  He knows his stuff and above all else, he’s a real cool guy.  You’re the man!!.

Ethan at the Club, post-workout!

How Bikes Can Save Us (Infographic)

In honor of our unseasonably warm weather, I wanted to share this Infographic on the impact that biking has on your health.  Enjoy!! :)