The Importance of Strength Training

These past few months I have learned a great deal about training and in particular the importance of strength training.  Strength is key. Without proper strength development, you will not reach your full potential and will be more susceptible to injuries.

Safety is of the utmost importance. Before you can lift heavy objects you must first have proper movement competency.  If you can’t do a proper squat or lunge with a straight spine, you won’t be able to perform a loaded squat.

We must first establish spine stabilization prior to strengthening the body. (Cook, Grey 2010)

Once these movement patterns have been corrected, load can then be added. Without muscular strength there will be limited gains in muscular endurance, explosive power and speed. Weak muscles cannot repeat an action several times or be able to sustain it.  In order to have muscular endurance, you must have muscular strength.

Improving overall muscular strength leads to increased muscle endurance, power, muscle tone, and tendon and ligament strength – all of which help to improve and maintain everyday functional physical capacity. (Hoeger & Hoeger, 2010, p. 232)

Don’t overlook the importance of strength training in your workout routine.

I am very excited for January 2013!  I will be starting to work with my first strength and conditioning coach.  I know that this will bring my conditioning and strength to the next level for competeting.

I’d rather feel SORE tomorrow, than SORRY tomorrow.

This really hit home for me.  So often we set exercise and fitness at the bottom of our priorities because we are….too busy.

I am really good when I have some sort of organized class/group workout, but on my own…not so much. I am very committed to my boxing training on Monday, Wednesday, Friday and Saturday. As well as my cross fit on Saturday mornings,  but I have recently been coming up with excuses to not be training on my off days.

Some of my excuses are:

  • I’m too tired
  • My body is physically sore
  • It’s cold outside
  • Fear of over training

My New Years resolution this year is going to be fitness based. I want to wake up early every morning and ideally train twice a day.

My goal is to reach a new level of physical fitness. It will not be easy at first, but once I mentally overcome the initial fatigue in the first few weeks, I am positive that the rewards and results will be worth all the sweat and tears!

Quote of the day:  I’d rather feel SORE tomorrow, than SORRY tomorrow.

Great things are coming in 2012.  What are your fitness Goals?

Live, Love, Laugh and Play!

Going Coco-Nuts! work-out Recovery

So I may have a mild obsession with coconut! No joke. I absolutely love them. From coconut milk, to coconut water, to coconut desserts and fresh coconuts -young and mature.

Speaking of mature coconuts; last week was the first time I have opened up a coconut. Everyone was telling me that it was going to be so difficult and that I would have to whack it with a massive clever, yada yada ya… Basically that they are too much work.

But hey! – I am always up for a challenge, and nowadays nothing is really that hard to do anyways. All I had to do was Google it!

For the steps on how I did, check out my food blog http://onevsplate.wordpress.com/

Back to my coconut. – One of my favorite post workout drinks….coconut water. Of course fresh is preferred from some young coconuts, but If you can’t get that, there are lots of canned and even powdered alternatives.

I drink Blue Monkey Coconut water, that I get from whole foods. I have also tried the brand O.N.E and Zico in the States. I have yet to try the powdered versions that you mix with water. Apparently they are not to bad either.

Coconut water is a great recovery drink after a hard workout. It is loaded with micro nutrients such as sodium, potassium, calcium and magnesium. Which help replenish lost electrolytes and get you ready for your next work out.

NOTE that it is definitely an acquired taste that is not for everyone.

If you’re like me I will drink it anyway, but it is best COLD. Try it with some freshly squeezed lime for some extra love.