[...] 3-Weeks Out (MonsterzEliteFitness)[...]

I have exactly 20 days till the NPC Metropolitan Championship. I must say I’m pretty excited about this show. I’ve been training for the last 12 weeks and I’m ready to step on the stage to showcase what I have worked very hard for.

As Shawn Ray once said, the training is the easy part,  It’s the diet and supplementing that is hard to stick to. That is what will separate you from the competition. Reason being is because many cant do this part faithfully…

I’m about 15lbs heavier than my last competition, I have yet to cut up any water weight. Once I do, I’m happy to say I will look utterly disgusting!!! :-)

 

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Let the cutting phase begin, now working on vascularity, definition and posing. As well as the routing to the music. Until then fellow athletes. May we all continue to work hard and strive to reach our goals. Ill be sure to post pics when I’m about 2-3 days out!! Take it easy guys :-)

 

Isaac J. Hall II

MonsterzEliteFitness

#Cheers2Health

Bodybuilding- Perfect Sport for Introverts

Hello all! Today I have a special guest on the blog, someone who is very dedicated to training and also committed to helping others achieve their goals. I’m very honored to introduce Mrs Arlene Lurey.

Arlene Lurey Bodybuilder

A professional bodybuilder with the IFPA. She also has a blog site dedicated health, much like yours truly :-) the blog is entitled blog.bodybuildingmakeup.com please be sure to give her site a look see as you wont be disappointed. Until then, let’s take a look at a few words of wisdom she has for us.

Bodybuilding- The Perfect Sport for Introverts

Contrary to popular belief, bodybuilding may just be the perfect sport for introverts.

When you think of bodybuilders, you probably picture massively muscular humans with larger-than-life confidence, hitting glorious poses on stage, under the glaring lights and careful scrutiny of the audience and judges. I bet the last thing on your mind is, ‘Hmmm. I bet she’s an introvert.’ But if you were thinking that, you just might be right!

Stage Presence is a Learned Skill

On competition day, bodybuilding athletes appear on stage sporting spray tans, very revealing posing suits and huge smiles as sweat glistens on their bulging muscular physiques. Judges take the athletes through mandatory poses, scoring them on symmetry, definition and overall presentation. Cameras are flashing, smart phones are recording, and it can be a bit overwhelming for non-extroverts. But before you dismiss this sport (if you’re an introvert), keep in mind that stage presence is a learned skill. With practice and diligence, introverts can triumph and enjoy their time on stage. Bodybuilding is a very private, personal journey well suited for those who prefer to work alone or at their own pace.

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How do you know if you’re an introvert? You can take Susan Cain’s assessment on page 13 of her book Quiet – The Power of Introverts in a World That Can’t Stop Talking. Or, just think about the times when you are most productive and are performing at your best. Think about the ideal environment in which you can focus and process information. When asked to perform a task requiring high analysis, do you prefer a quiet environment where you can think things through yourself, or do you work best in a room with others, bouncing thoughts and ideas around? When doing your homework or paying bills, do you crank up stimulating music, or are you content with the whir of a tower fan? Do you feel comfortable sharing your views to a large group, or do you prefer to engage in more intimate group settings? Keep those questions in mind as you read on.

If you turn the clock back 6 to 8 months before a competition, you will see that bodybuilding requires planning, analysis and laser-focused discipline. In Marty Gallagher’s article 10 Biggest Nutritional Mistakes of Bodybuilders, he notes that ‘Top professional bodybuilders weigh, measure, quantify and chart every bite they put into their mouths.’ He quotes former pro bodybuilder Shawn Ray’s sentiment from 1993: ‘The weights, the gym, the training, I can do that part in my sleep; it’s fun and relatively easy. It’s the other stuff, the dieting and supplementing, that demands the discipline.’

Introverts Excel in Planning, Analysis and Discipline

In Cain’s book, Dr. Janice Dorn remarks (referring to her clients) that ‘The introverts are much better at making a plan, staying with a plan, being very disciplined.’ Cain further presents that ‘Introverts also seem to be better than extroverts at delaying gratification, a crucial life skill associated with everything from higher SAT scores and income to lower body mass index.’ ‘Introverts think before they act, digest information thoroughly, stay on task longer, give up less easily, and work more accurately [than extroverts].’ Cain later notes that while extroverts often outperform introverts in elementary school, introverts often outperform extroverts in high school and beyond. Many of the world’s greatest scientists and leaders are introverts.

If you are interested in research and discovery, you should know that bodybuilders are scientists. The chemistry lab is your kitchen. The launch pad is the gym. And you’re the test subject! You transform your body through trial and error, by achieving optimal balance between exercise, nutrition and rest. You record your actions (food/water/supplement intake, exercises, rest) and the results (weight, body fat, body measurements). You consult with other colleagues (personal trainers, nutritionists, supportive friends/family) to stay on course. If you’ve ever wondered ‘what if,’ then bodybuilding could be for you.

A Solitary But Rewarding Pursuit

While there are many introverts who have mastered the art of extroversion by necessity, a true introvert likes to ‘recharge’ in solitude. Although you are never ‘alone’ in bodybuilding, the preparation phase is a solitary, almost meditative pursuit. You control what you put in your body. You decide when to do your weight training, cardio and posing sessions. For every competitor standing on stage, there is an integral group of individuals who helped get them there. But in the end, it’s your time to show your peers and fellow athletes how hard you’ve worked. It’s your time to inspire someone in the audience to try a transformation of their own.

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If you’re an introvert, bodybuilding may be your perfect match. You don’t have to push or shove anyone, and no one will kick or knock you down! When you’re on stage, you don’t have to say a word! Take your mind and body to new levels of discipline and achievement, and inspire others to adopt a healthy lifestyle. Good luck and God bless!

Arlene Lurey is a Pro Bodybuilder with the IFPA

Visit her blog at blog.bodybuildingmakeup.com

Friend Arlene at facebook.com/arlene.lurey

Isaac J. Hall II

MonsterzEliteFitness

#Cheers2Health

Francisco “Freak M.D.” Colon, Part II

Hello folks! I’ve got Physique competitor Francisco Colon to take a break from his hectic schedule to speak with us for a little while. This guy is going to make a’lot of noise in the future of his sport and I’m absolutely thrilled to give you guys Part II of our interview.

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*How are you my good sir??

Currently I am doing great. 3 weeks out from Team Universe in Jersey. Feeling tired and hungry but all in all right on track!

*So how is training going thus far? Have you switched up your regime in order to see more results? Or have you kept things steady as they were.

Training is getting brutal as we come down to the wire. My coach and I switched up my workout routine.  She decided to superset certain muscle groups and actually add an extra day of rest.  By super setting my muscle groups it elongated my workouts but allowed me the rest I needed to make great gains and recover.

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*So we’re all curious; what is your actual weight as of now and will that be the weight in which you will compete?

My actual weight currently As of today is 177 pounds. I would like to step on stage 173 pounds. Roughly 5 pounds less which will make me 13 pounds heavier than the last time I step on stage in November.

*What is it about Physique competitions that captured your attention; and made you want to pursue a “Pro Card”??

To be Honest it was all about losing a dream, a passion of mine.  My first dream was to play professional soccer. Everything was going right for me, playing at my University, was on the national team.  Then knee injuries caught up to me, after multiple surgeries I knew I was done.  The spark had faded and I lost that sense of self identity.  Some time had passed and I need to find another passion, I was always into weight lifting and hitting the gym, so I decided why not compete.  Immediately fell in love with it. Never thought I would have the rapid success I’ve had. It’s a true testament of continuously dream chasing and my hard work.

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*So tell the upcoming competitors what one needs to do, in order to receive the much glorified “Pro Card”??

The thing I would stress most is have Patience.  Success is patient.  In this sport or in life it doesn’t happen as quickly as you would like.  Learn to continue to strive and better yourself. Make the major improvements and try it again and again.

* I seen a few pics on your fan page of you preparing meals. Do you agree that it’s all about the gym, but at the same time a majority of the results you see come from what you take in?

Majority of my results come from my meal intake, proper nutrition, and discipline. Dieting is so crucial. It is the hardest yet provides the most rewarding physiques and accomplishments you can think of.

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 *What’s changed since the last interview you and I had. This is pertaining to your mental preparation for your shows??

Mentally I’m more calm and collective. I’ve been able to tap deeper into my mind and find the focus and drive to perform at the highest level. I am one with myself and have been able to mentally prepare myself for the brutal prep, and being able to balance the high and lows that come when expectations come barreling down.

*Speaking of shows, this next show is really important. I mean ALL shows are important however this one is the BIG one. Tell us a bit about this upcoming show?

 This is Team Universe, One of the biggest National shows of the year. Its in New Jersey on the 5,6th of July.  Top 2 from each class in Men’s Physique get their pro card. I chose this show because of that rule change.  Gave me enough time to make improvements and bring a package I never thought was possible.

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*Every competitor deals with ups and downs throughout their journey to the stage. How do you deal with such things??

The support system I have is amazing. My family, friends, and most importantly my coach Kelly.  They help me prepare mentally. Knowing that this sport has its ups and downs, they all want me to succeed. They are my voice when I need it, they are my hands when I need to be lifted up. They all have big hearts and they truly want what’s best for me.

*Last question, We like your physique, the symmetry, the definition, as well as the stage presence. Now… Please tell us why you deserve a “Pro Card” over all other competitors whom you’re competing against?? What separates you from them??

I deserve a pro card, because I give it everything inside me, and leave the rest in god’s hands.  I do what others don’t, I go the extra mile, I start counting my reps when I’m tired and hurting. I love this sport and strive to better and inspire others to put yourself in drive and chase your dreams.  It would be a great accomplishment and one that will allow me to reach and help others on a more global scale.

Well… I think I speak for everyone when I say YOU’RE READY! The mental aspect is there, as well as the physical.  Continue to push my friend; and indeed your dream shall become a reality. This is why I’ve given you the nickname Deam-Chaser…

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Isaac J. Hall II

MonsterzEliteFitness

#Cheers2Health

Olympic Lifts

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If you’ve watched a weight-lifter compete at the Olympic Games, chances are you weren’t floored by his physique. Sure, we all marvel at the skill, precision and explosive strength required to hoist 450 pounds overhead in a single motion, but a weightlifter’s singlet-shrouded musculature might not inspire you to trade your preacher curls for power cleans. After all, a bodybuilder takes the stage to hit compulsory poses that systematically showcase every sinew of muscle, whereas a weightlifter hits the platform just long enough to chalk up and nail a single, swift lift. The two sports couldn’t be more dissimilar with respect to aesthetics, but a closer look at the physiques of most Olympic lifters reveals some fundamental characteristics — massive quads and dense upper backs in particular — that any bodybuilder would envy.

The Big Two

The “classic lifts” are the two staples of Olympic weightlifting competition, the clean and jerk and the snatch. Both lifts are explosive, complicated movements, and both require profound strength. Each begins with the bar on the platform and finishes with the athlete often holding massive amounts of weight overhead, but they differ mainly in the number of movements required to drive the massive weights upward.

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The clean and jerk starts off like a deadlift but with two key differences: the lifter’s shoulders are directly above the bar rather than in front of it, and the lifter’s hips are parallel to the knees rather than slightly higher than them. From that starting position, the lifter uses momentum generated mainly by the legs, hips and lower back to propel the bar high enough to essentially “jump” underneath it, landing in the bottom of a front squat. After squatting the weight up with the bar resting on his front delts and his elbows pointing straight forward, the lifter then dips and drives the weight up just enough to get back under it, this time in a spilt stance with the arms locked out overhead. The lift is complete once the lifter rises out of the split stance by carefully walking each leg in toward a stable standing position.

The start of the snatch is similar to that of the clean, but the overhand grip will be far wider — long-limbed lifters may even hold the bar with their hands flush against the sleeves at either end — resulting in an even lower hip position relative to the knees. From there, the lifter uses the same leg, hip and lower-back drive — all while maintaining an upright torso — to propel the bar high enough to explosively jump beneath it with the arms locked out, and the lift is complete once the lifter rises out of the bottom position with what’s essentially an overhead squat. Whereas the clean and jerk incorporates two separate steps, the snatch is one fluid, lightning-quick movement.

Given the speed and power involved, these two lifts recruit a tremendous amount of type-2 muscle fibers, which are the type most associated with muscle growth. As for whether the classic Olympic lifts are the best means of encouraging growth. The snatch takes a second or so for the entire lift, so there’s less time under tension for you to derive typical hypertrophy from it. With that being said, the derivative movements that Olympic lifters use in their training are great tools for generating hypertrophy.

The Derivatives

Both the snatch and the clean and jerk are incredibly complex lifts, and anyone wishing to learn them should seek proper coaching — and a facility with the necessary equipment. But while the classic lifts might be the only ones you’ll see on a competition platform, most Olympic lifters develop the foundational strength and mobility required to perform those lifts using a number of accessory, or “derivative” movements, most of which will be useful additions to any bodybuilder’s stagnant toolkit. “Olympic lifters use lots of push variations and pull variations, as well as explosive presses, that can be used to build mass,” Also essential to the weightlifter’s repertoire are the various squats they use, most notably the front squat, which is essential for hitting a heavy clean. Weightlifters tend to have very good quad development, and that’s all based on the fact that they squat all the way down to the bottom. They’re not doing any type of partial squatting.

Naturally, any talk of deep squatting will sound an alarm for some lifters, If you look at the injury specifics, you can see that Olympic weightlifting has the second or third lowest injury rates of any sport. It’s fascinating that you have people who wouldn’t hesitate to go play basketball or football without concern for knee and ankle health, yet they refuse to squat. Or they may squat in a Smith machine and that’s it.

There is a research paper titled “Relative Safety of Weightlifting and Weight Training” published in the Journal of Strength and Conditioning Research found that Olympic weightlifting had the fewest injuries of any sport studied, including football, soccer, rugby, baseball and basketball, as well as general resistance training. Those statistics encompass not only the full-depth varieties of squats practiced by Olympic lifters, but also each of the classic and derivative lifts that contribute to their incredible strength and impressive physiques. Six derivative moves that will improve your Olympic lifts and overall muscularity include the following lifts.

Front Squat

While the barbell back squat remains the go-to move for total-body mass, deep Olympic-style front squats are the perfect remedy for bodybuilders with underdeveloped quads. “If you look at the old-school guys like Schwarzenegger and Dave Draper, you often see them doing front squats ass to ankles. It’s not the only squat they used, but they definitely recognized its effectiveness. Due to its extreme upright position, the Olympic front squat also builds tremendous core strength.

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Overhead Squat

More a mobility movement than a mass builder, the overhead squat is an essential component of the snatch. You can’t use it to move a lot of weight for high reps, because your wrists and elbows are the limiting factors. While those limitations mean the overhead squat works your legs to a lesser degree, the added muscular stress placed on the core, traps and shoulders, all of which endure an extreme isometric contraction throughout the full range of motion, make the overhead squat an ideal full-body strength movement.

Power Clean

Whereas the clean involves pulling the bar from the floor — almost like an explosive deadlift — and receiving it in a front squat, the “power” version starts the same, but the bar is received with the lifter’s thighs well above parallel. There’s no squat involved. The heavy loads and explosive motion of the power clean make it a strength-training staple for sports like football, hockey and rugby. If you’re cleaning less than 135 pounds, start from the “hang” position (mid thigh) to accommodate the diameter of smaller plates.

Muscle Snatch (from Mid-Hang)

Though it allows less weight than just about any other Olympic accessory lift, the muscle snatch is one of the most effective ways to torch your traps, delts, forearms and even your biceps. As with any of the complicated movements shown here, mastering the form with minimal weight is essential before you turn up the intensity.

Push Press

If the squat is the ultimate mass builder for legs, the push press is its delt-building counterpart. Like the barbell military press, the push press lets you press significant weight overhead while severely taxing stabilizing muscle groups, but the addition of hip drive lets you press much heavier weights for a greater anabolic effect.

High Pull (from Mid-Hang)

If you’ve ever extended a set of heavy shrugs by incorporating a little help from your calves and hips, those last few “power shrugs” weren’t far off from the mid-hang high pull, which is one of the best movements for developing explosive power while hitting your traps and delts with heavy weights for high-volume rep counts.

Incorporating the Lifts

In case you’re concerned about Olympic movements interfering with your bodypart split,  you can work them into your regular regimen. You don’t need to fundamentally change what you’re doing. You’re obviously going to have to accommodate the additional volume, so if you’re already doing everything your ability to recover can handle, you’ll have to back off somewhere in order to introduce new lifts.

Weight Training

You’ll need to give up certain exercises in order to add new movements, the most obvious switch will be the compound lifts you typically perform at the start of your workout. “You want to do complex, skill or speed-based exercises first, then move into other kinds of slower, strength-based movements, and then finish with more focused auxiliary work. To put it all together, consider augmenting your legs, shoulders and back days — the main targets of the Olympic derivatives — with the accompanying routines. Since these lifts can be surprisingly taxing even with minimal weight, be sure to warm up thoroughly and perform several empty-bar reps to drill the movements before loading the barbell. Also keep in mind that because the Olympic lifts and derivatives are ultimately aimed at building strength, you should never take a set of these lifts to failure. Use a weight that leaves you feeling fresh after the prescribed number of reps, and save muscle failure for the targeted exercises that follow the Olympic movements.

I myself partake in Olympic lifts often! I also often get weird stares from the onlookers… Maybe this is because these lifts seem to be a bit impractical to the amateur lifter. Maybe because these exercises are dying in society because they’re a bit too tough and require much more strength and focus than many people want to train to acheive. Nevertheless it produces great results and I think you all should take heed to this.

Isaac J. Hall II

MonsterzEliteFitness

#Cheers2Health

Sources:

http://www.musclemag.com/strength-training

http://www.menshealth.co.uk/building-muscle

Pics:

Catylystathletics.com

TheFitnessRevolution.com

NerdFitness.com

 

[...Marine Corps Scout Sniper(MonsterzEliteFitness)...]

I’ve got a great interview in store for you all today. Ill be speaking with Marine Corps Sniper, Sergeant Elliot Lander. 1st I want to say that I appreciate your time with us today, as I know your schedule has been hectic during these past few days :-)

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* How are you today my good sir?? How was your memorial day?
I’m really good.  I had a great Memorial Day. I took my wife and daughter out on our boat for the day which was interesting considering my wife is due with our second pretty soon.
*So what made you make the decision that you were going to join the United States Marine Corps?
I had always wanted to join the military ever since I was a teenager.  I joined when I was a little older.  I had a few life changes when I was 26 and things just kind of fell into place and here we are almost 6 years later.
*Prior to being a Marine, what type of sports activities did you partake in??
You know, it’s funny I wasnt really into normal sports when I was young.  I played Pop Warner football at age 13 and I never really fell in love with it.  When I was in high school I started competing in mountain bike races and ended up fully sponsored racing all over the country for a few years.  As we all know, things happen when we get our drivers  license and meet a girl!  Needless to say the cycling took a back seat.  When I was in my mid twenties I got pretty heavily into Martial Arts. I got My Black Belt in Shaolin Kempo and studied a few other Martial Arts as well, San Chin Na and MMA, and of course got my Black Belt in Marine Corp Martial Arts as well.  So as you can see I wasnt a traditional sports player at all.
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*So how was your experience in the Marine Corps all together? Good, Bad, Love, Hate relationship. Please tell us a bit about that?
At first, as you know we all talk about wanting to get out after our 4 years but something happened after about 3 years and I really started to love my job.  However on our last deployment to Afghanistan I was severely injured and it really gave the wife a scare                           
and I promised her I would get out.  After about 6 months of being out she saw how much I missed it and we needed benefits really bad so I talked to a prior service recruiter and joined the Marine Corp Reserves. It’s not quite the same, but I work with a great group of guys and they are all unbelievably talented Marines and Snipers, and I still get my fix lol.  Simply put, I love the Marine Corp.
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* From what I know of you, you’re very strong mentally. How did that come about??
I am not really sure, I was raised in the city and lived a pretty intense life.  I guess just somewhere along the way I really started to be able to focus.  I can sure say that Cycling taught me to suffer silently and Martial arts taught me a good amount of discipline, and of course the Marine Corp Basic Training and Scout Sniper School really refined and built off of that, and two deployments to Afghanistan tested it all.  I feel like you build on it slowly throughout life experiences, there is no way to really pinpoint it.  But you know we all have our issues lol.   
* Many of your peers would say that you’re among the elite pertaining to how good of shape you’re in. How do you feel about those comments
  I dont know if I would say I am among the elite but maybe crazy, at least thats what my wife says lol?  I am pretty intense in absolutely everything I do and that obviously includes training.  I dont half ass anything, if you ask me to help you I am going to give 110% every time and I think that is maybe what some of our peers are talking about.
* How do you plan to keep in shape now that you’re not active duty anymore and the standards are not as high as they use to be.
My standards have not really changed lol.  I still train to failure, alot of running, pull ups and Cross-Fit type work outs.  I have never really been about physique, but more-so about physical performance.  I still carry that Marine Corps standard in the back of my mind, I actually ran my first physical fitness test as a reservist last month and scored a 300 out of 300!
* What would you say to those whom are suffering from mental and physical issues due to situations while being deployed.
This can be a real serious issue, especially mentally.  The VA does a really good job at taking care of its Veterans and the VA benefits are there to be used.  These people truely care about your well-being.   There is no shame in asking for help, I did it and I am better off because of them.  We all have reoccurring memories of our nightmares in Afghanistan and sometimes they can be hard to stop thinking about.  Compiled with any physical issues you are having, things can get over whelming at times.  I still have multiple pieces of grenade in my back and legs and see the VA on the regular basis.  You just need to ask for help…
*How has your transition been going from Marine to civilian. Many feel that once they’re out they don’t fit in. How have you been in this aspect?
I can definitely say I don’t really fit in lol.  But people around me know me and understand the way I am.  I am still in the Marine Corp but for that 6 months I was a civilian I sure didnt feel like one.  I was intense for a Marine let alone a civilian so needless to say sometimes people take my intensity the wrong way.
*How do you feel about the Older Vets who paved the way for us younger Vets today and what would you like to say to them?
The Vietnam era Veterans did not have it easy and I want to thank them for everything they did for us and all the ridicule they dealt with when they got home, I am sure it was not easy.  With out them we would not have organizations like the VA and Purple Heart association and Wounded Warriors.  I would like to thank them for their undying devotion to helping Veterans like you and I.  
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I had the privilege to not only serve with this Marine but also to train with him. I was able to see first-hand his leadership qualities. I knew there was something different about him the way he conducted himself. I saw the way he went about things, how he was somewhat of a perfecitionist as an individual. How calmly carried himself in firefights as if it was just another normal day of  walking in the park. I take great honor in not only being able to serve with him but to also know him personally. Anyone I know would say that he’s a BEAST of an individual both the mental and the physical aspect. Sergeant Elliot Lander I appreciate your time today my good sir, I wish you the best in your many endeavors. I ask that you please stop back by to be with us again when you have a bit of free time. Most of all I want to say thank you for your service to my country.
Thank you Isaac; and also another thanks  for your interest in my crazy physical endeavors.  You have always been a true friend and great person, I wish you nothing but success in life.  Talk to you soon brother!  Semper Fi.
Isaac J. Hall II
#Cheers2Health

Good Form

There are so many reasons why proper form and posture are important when you are working out. Most exercise professionals won’t even let clients begin an exercise routine without learning about the basic form for each particular exercise. This is a good thing, since incorrect form and posture can lead to aches, pains and serious injuries!

Why Form & Posture are important: 

Safety

Good form and posture put your body in the correct alignment. Believe it or not, your body has natural safety features built in! Standing and sitting in the correct form takes full advantage of your body’s natural safety features and the body’s natural leverage. Also good form and posture helps you to avoid injuries, pulls and strains. (If you have experienced an injury in the past due to incorrect form, you know just how painful it can be!) Your body, from the time it is born, is built to avoid injury and works at all times to not hurt itself. However, to work properly, the correct form and posture must be maintained – especially during exercise. You work out to benefit your health and your body, not to injure it!

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Time efficiency

No one wants to waste time! They want to make the most of every moment they are working out. Therefore, using proper form and posture is beneficial since it allows you to target the exact muscle groups you wish to give a workout. When you use incorrect form and posture, you may end up working out peripheral muscle groups that you had no real desire or need to work on instead of those you are targeting.

Since most personal trainers and exercise specialists won’t allow clients to work out seriously until form and posture are correct, a lot of time will be lost and money spent on getting it correct instead of actually doing the more beneficial exercising.

Confidence in your activities

Think of every other aspect of your life at work, when you know what you are doing, you are confident in your abilities and feel good about yourself. At home, when you complete a chore or family project and you do it well, you are proud of yourself which leads to more confidence in your abilities. Here is the catchy part to this; the same thing can be said and applied for a work out! When you have correct form and posture, you will know you are doing your exercise routine right! This will lead to confidence that you are doing just what your body needs. Not only that, but you will look great as you do it!

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Common Mistakes with Form & Posture:

Slouching – stand up straight when you are doing upright exercise. Your shoulders should be back and your tummy should be held in tight. Your head should be up straight, not thrown forward.

Leaning on the rails of exercise equipment – never lean when doing a work out. This puts extra strain on your back, shoulders, and neck. Make sure you are standing correctly, as stated in number one, even when there are railings.

Trying to lift too much weight – Have someone check your form when doing any kind of weight training. Work with less weight at a slow pace until you get the correct form and posture every time.

The benefits of using proper form and posture when working out will show after only a few work outs. You will be standing taller, looking and feeling better, and confident that you are doing something beneficial for your body.

Proper form of every exercise is the first step to building a fitness foundation, especially for beginners. If you learn good habits from the start will succeed at a much greater speed and you will see results almost immediately. Proper form of every exercise  is the key to training success.

 

Biomechanics

The physics of how your body moves plays a critical role in the mind-muscle connection. Anatomically speaking, most of us are pretty much the same. However, where we differ is in our skeletal structures. Some of these differences include:

  • Long bone lengths versus shorter bone lengths
  • Different muscle lengths
  • Varying degrees of the origins and insertions of our muscles
  • Different structures of our tendons and ligaments
  • Different alignments of our spine and pelvic structure

All of these elements play a part in our biomechanics and the way we perform our lifts in the gym. Let’s take the squat for example. A person shorter in stature with wide hips is pretty much designed to squat. Their range of motion is pretty small and due to their skeletal and musculature, they are able to produce a lot of power and force. Put that person against someone much taller with narrow hips and they win every time. The taller person may have difficulty squatting down to at least 90 degrees because of their structure, but that doesn’t mean going down just short of 90 won’t give their quads a good workout.

There are far too many exercises and examples of this to go through, but the point is that as a beginner you need to start somewhere and that’s with having a person with a relatively similar structure as yours show you the correct movements. As you get more experienced and experiment with your form and technique, you’ll eventually find what works best for you.

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What is good form??

This is a difficult question to answer, only because opinions here will vary. There are however a few key things to keep in mind. First off, the health of your back should be at the forefront of your thinking. Keeping your spine straight and minimizing unnatural bending or twisting when you lift, especially from the floor, is so important. One injury to your lower back and it will stick with you for a long time. Believe me, I am a prime example! (Marine Corps Infantry)
One study looked at five lifting methods that cover the range of techniques recommended by various back schools. These were biomechanically evaluated for low back disc compression and low back ligament strain. The method that yielded the least compression and strain was that of performing low lying lifts with an erect spine with no bending of the spinal column at all. With so many exercises, you can involve lifting weights from the floor.

Something else you should consider is paying attention to your range of motion. Flexibility differs from person to person and just because you can perform behind the neck military presses doesn’t mean I can.  Finally, something I preach all the time is that form is always more important than the weight you use. I know most want to lift really heavy, especially in your younger years, but nothing will be more beneficial for your muscles than using correct form over sloppy form just to move the weight. I hope this helped at least 1 person today, I for one take heed to this everyday because at the young age of 27. I too have lower back problems; thanks for tuning in guys.

Isaac J. Hall II

MonsterzEliteFitness.com

#Cheers2Health

 

 

 

 

 

Competitive Anxiety

Competition can cause athletes to react both physically (somatic) and mentally (cognitive) in a manner which can negatively affect their performance abilities. Stress, arousal and anxiety are terms used to describe this condition.

The major problem in competition is letting your mind work against you rather than for you. You must accept anxiety symptoms as part and parcel of the competition experience; only then will anxiety begin to facilitate your performance. I will further explain the elements of interference that impact on performance more below. Please see :-) *Performance = Potential – Interference.

Arousal

 Anxiety – Performance Relationship Theory

* Drive Theory

According to the Drive Theory (Zajonc 1965) if an athlete is appropriately skilled then it will help them to perform well if their drive to compete is aroused – they are “psyched up”.

 Inverted-U hypothesis

An alternative approach to the Drive Theory is known as the Inverted-U hypothesis (Yerkes 1908) that predicts a relationship between arousal and performance approximates to an inverted U shape. The theory is that as arousal is increased then performance improves but only up to a certain point (top of the inverted U). If the athlete’s arousal is increased beyond this point then performance diminishes.

 Multi-dimensional Anxiety Theory

Multi-dimensional Anxiety Theory (Martens 1990) is based on the distinction between cognitive anxiety (mental) and somatic anxiety (physical). The theory makes a series of predictions:

* There will be a negative but linear relationship between cognitive anxiety and performance

* There will be an inverted U relationship between somatic anxiety and performance

* Somatic anxiety should decline once performance begins but cognitive anxiety may remain high if confidence is low

 Catastrophe Theory

Catastrophe Theory (Hardy 1987) suggests:

* Stress and anxiety will influence Performance

* Each athlete will respond in a unique way to competitive anxiety

* Performance will be effected in a unique way which may be difficult to predict using general rules, because all athletes are different.

Anxiety

 Optimum Arousal Theory

According to the Optimum Arousal Theory (Hanin 1997) each athlete will perform at their best if their level of arousal or competitive anxiety falls within their optimum functioning zone. The challenge for the coach is to determine the athlete’s zone and identify the techniques that will place the athlete in this zone prior to competition.

 How to measure Anxiety

A range of psychometric tests or sport anxiety questionnaires (SAQ) have been used by sports psychologists to understand and measure this condition. Many argue that it was necessary to make a distinction between momentary states and more permanent traits.

* Anxiety states (A-state) is our response to a particular situation (i.e. sky diving)

* Anxiety traits (A-trait) are the characteristics of our personality, our general anxiety level

Marten (1990) developed anxiety traits (A-trait) questionnaires that were tailored specially to sport known as the Sport Competition Anxiety Test (SCAT). Marten recognized that any measure of sport anxiety must take into consideration cognitive anxiety (negative thoughts, worry) and somatic anxiety (physiological response). The Competitive State Anxiety Inventory or CSAI-2 takes into account the difference between A-state and A-trait and distinguishes between cognitive and somatic anxiety.

 Symptoms of Anxiety

Anxiety can be recognized on three levels:

* Cognitive – by particular thought process

* Somatic – by physical response

* Behavioural – by patterns of behavior

* Cognitive: Indecision, Sense of confusion, Feeling heavy, Negative thoughts, Poor concentration, Irritability, Fear, Forgetfulness, Loss of confidence, Images of failure, Defeatist self-talk, Feeling rushed, Feeling weak, Constant dissatisfaction, Unable to take instructions, Thoughts of avoidance 

* Somatic: Increased blood pressure, Pounding heart, Increased respiration rate, Sweating, Clammy hands and feet, Butterflies in the stomach, Adrenaline surge, Dry mouth, Need to urinate, Muscular tension, Tightness in neck and shoulders, Trembling, Incessant talking, Blushing, Pacing up and down, Distorted vision, Twitching, Yawning, Voice distortion, Nausea, Vomiting, Diarrhea, Loss of appetite, Sleeplessness, Loss of libido

* Behavioural : Biting fingernails, Lethargic movements, Inhibited posture, Playing safe, Going through the motions, Introversion, Uncharacteristic displays of extroversion, Fidgeting, Avoidance of eye contact, Covering face with hand

Upset

How to control Anxiety

As we can see anxiety includes state and trait dimensions both of which can show themselves as cognitive and somatic symptoms. An athlete with high anxiety trait (A-trait) is likely to be more anxious in stressful situations. To help the athlete control competitive anxiety somatic techniques (relaxation) and cognitive techniques (mental imagery) can be used.

The five breath technique

This exercise can be performed while you are standing up, lying down or sitting upright. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing, the flame of a candle.

* Take a deep breath and allow your face and neck to relax as you breathe out

*Take a second deep breath and allow your shoulders and arms to relax as you breathe out

*Take a third deep breath and allow your chest, stomach and back to relax as you breathe out

*Take a fourth deep breath and allow your legs and feet to relax as you breathe out

*Take a fifth deep breath and allow your whole body to relax as you breathe out

*Continue to breathe deeply for as long as you need to, and each time you breathe out say the word ‘relax’ in your mind’s ear

Relaxation 

Meditation can be used to attain quite a deep sense of relaxation and can be ideal for staying calm in between rounds of a competition. It can be mastered with just a few weeks’ practice and comprises of seven easy steps:

*Sit in a comfortable position and adopt a relaxed posture

*Pick a short focus word that has significant meaning for you and that you associate with relaxation (e.g. relax, smooth, calm, easy, float, etc.)

*Slowly close your eyes

*Relax all the muscles in your body

*Breathe smoothly and naturally, repeating the focus word

*Be passive so that if other thoughts enter your mind, dismiss them with, ‘Oh well’ and calmly return to the focus word – do not concern yourself with how the process is going

*Continue this for 10 to 15 minutes as required.

Again this may vary for every person because we are all different in our own right. I hope this helps as you take off in the respected sport of your choice. Remember only the strong survive! what people forget is that goes with the mental aspect too not just the pyshical. I appreciate your time guys :-)

Isaac J. Hall II

MonsterzEliteFitness.com

#Cheers2Health

Sources:

http://www.brianmac.co.uk/companx.htm

http://www.maxpreps.com

Pics: 

BaldiesBlog.com

WomensHappiness.com

DocStoc.com

Cocky Kid Athletes…

Hello all :-) , I want to speak with my fellow athletes and also my fellow parents as I am one myself. Today were going to be speaking about Cockiness in Sports; and how we can steer our children away from this. This has been something that has been on my heart for quite some time because a’lot of these kids have an extreme amount of talent but with the wrong attitude that talent can be somewhat diminished.

If your child is a gifted athlete, cockiness will become a tempting behavior. The coaches will tell he/she they are good. The paper will tell he/she they are good. The local TV will tell him he/she they are good. Their friends will tell them they are good. The teachers will tell he/she they are good and of course us being their parents we most certainly will compliment them on their craft. After all, were the ones out there working with them in order for them to get better.

Here’s the thing though; all those compliments and the “Limelight” so to speak is a’lot for a kid to take in without succumbing to cockiness. That’s why God gave parents to kids. It’s our job to keep them humble and here’s how you can do just that!!

Cockiness: Overly self-assertive or self-confident, conceited self-assurance,offensive boldness and assertiveness.

*Model humility. It always starts with what YOU do. If your kiddos see you act a certain way they will immulate that.

*Teach that there is no “I” in team. No matter how good your kid is, they cannot do it alone. Period. You have to jam this in their head because without knowing this; it’s easier for them to fall into that Cocky category.

*Show no special treatment. By parents or by teachers. Athletes should be held to same standards as non-athletes, not given favors. You don’t have to be a jerk and bash them in front of everyone but you do need to hold them accountable for their actions. This is CRUCIAL for their development as not only athletes but also as young adults.

*Remind them of their responsibility as leaders. Other kids look up to athletes. It comes with the territory of being athletic. Whether or not they like that, it’s a fact. And because of that, they need to take that responsibility seriously. Remind them that what goes on in their respected sport is important but what goes on off the field, and off the court is just as important.

*Offer them balance. When your kids play sports, it’s very tempting for sports to take over the entire household; but that can cause a sports burnout… Instead, advocate balance. Let them grow in other areas of life–other interests, hobbies, adventures. It does not have to be all about sports. Let them live… there are plenty of kids who are playing sports just because their parents are making them. Parents!! This is not right!! If they don’t want it, don’t force em.

*Praise them and their teammates. Recognize your child’s hard efforts, and point out the hard work of their teammates. This is just another way of instilling the no-I-in-team mentality. They need to understand most importantly that it is a team sport. Key word T.E.A.M. *Together* Everyone* Achieves* More*

*Don’t support the “victim” mentality. According to your kid, there will always be someone else to blame. A blind ref. Selfish teammates. Even the stupid coach. Don’t feed that in your kid because unfortunately, that victim mentality will spill over into other areas of his life. Very unattractive. Speak with them privately and help them to understand that you cant go around playing the victim role.

*Teach respect for coaches, teammates, refs. This is the hard part. There are coaches who are clueless, teammates who are selfish and obnoxious, and refs who are incompetent. It’s hard to respect them but we must tell our kids to respect them as human beings, even if we don’t like the way they do their jobs. It all starts at home guys. Our kids are like sponges; they will drip out what they soak up. You don’t have to be a drill sergeant but you need to pound in their little heads that respect goes a long way especially from teammates.

Most of us whom are parents were also athletes at one point or another. This is great because that means we have a’lot of experience to pass on to our little ones. What you have to remember the most about being a parent is that Patience is key… Things will come with time, however; with that being said. You can and must pound into their heads that Cockiness will get you nowhere! You have to have respect as well as the ability to take responsibility for a situation.  Most importantly continue to let them know that it is a TEAM sport.

*Together* Everyone* Achieves* More*

Isaac J. Hall II

MonsterzEliteFitness.com

#Cheers2Health

Diet is Everything

Hello all!! I have some very beneficial news that I think would be good for many of you. Here we go…

Ok so first off when it comes to dieting, nutrition is key! You have to Master this in order to see results. The cleaner you eat the leaner you will be. Everyone seems to be crazy about the No Carb diet, and there is nothing wrong with that because it produces great results especially in bodybuilding when in your cutting phase. Lets not forget though that Carbohydrates are the body’s preferred source of energy. Carbs give you a great amount of energy for those intense work out sessions; so you want to have carbs before and after your work out. Along with a good Protein shake, prefferrably Whey Protein.

For optimal fat loss and muscle retention you want to have 1.5 grams of protein per pound on a daily basis. Also you want to lose about 2-3lbs per week! Anything else and your losing muscle (NO GOOD).

Things to Eat:

Chicken Breast* Turkey* Wheat Bread* Potatoes(Red, Sweet)* Steak* Pasta* Rice* Vegetables* Trail Mix* Almonds* Peanut Butter* Olive Oil* Protein Bars* Beef Jerky* Eggs* Bagels* Tuna* Talapia* Salmon* Perch* Bass* Brim* etc.

Your going to want to eat about 4-5 times a day, this will keep your metabolism running and it also keeps the body burning fat utilizing calories for energy. Quality calories are fuel for the muscles to keep the body running which is why you need to eat more often. You want to eat clean though, the cleaner you eat the leaner you will be!

STAY AWAY FROM JUNK FOOD!!!! 

No Soda AT ALL!! way to much sugar that you don’t need. As for Alcohol keep that at a minimal the yeast in beer causes weight gain. This is why people who drink heavily often have that pop belly look; this is because of the yeast.

Water is something else your going to want to take heed to, water is your friend :-) so you want to drink about a gallon of water per day. I myself carry a gallon everywhere I go no matter how many crazy looks I get. If your to embarrassed to actually carry around a gallon then carry around your shaker and fill it up about 6-8 times a day, that will be plenty for you.

Another thing guys try not to skip meals and starve yourself, when you do this your body goes into survival mode which is not good. If you starve yourself to lose weight, you will find rapid weight loss. You’ll lose the weight right off, and you’ll look great. Your body is smart though and It knows that you starved it, so as soon as you start eating again, it stores anything and everything it can from the food you are eating. Just in case you starve yourself again so that it has something to live off of. When your body is storing all of these things, you’ll find yourself gaining weight again rapidly, sometimes more than you initially lost. This is why starving yourself never works. DONT DO THIS!!! Follow my instructions as I mentioned earlier and you will be just fine.

Also don’t be so hard on yourself, it takes time and your making progress weather you see it or not. Be positive and stay motivated the gym is where it’s at get in there and work hard. However you must remember that nutrition is everything.

Isaac J. Hall II

MonsterzEliteFitness.com

#Cheers2Health

P.S. I’m there, I know how to get you there! I wont lead you in the wrong direction… Listen to me and follow my lead and I promise you that the results will come.

Concussion Information

* What is a Concussion *

A concussion is a common form of head and brain injury, and can be caused by a direct or indirect hit to the head or body (for example, a car crash, fall or sport injury). This causes a change in brain function, which results in a variety of symptoms . With a concussion there is no visible injury to the structure of the brain, meaning that tests like MRI or CT scans usually appear normal.

concussion3

* What actually happens during Concussion *

When a person suffers a concussion, the brain suddenly shifts or shakes inside the skull and can knock against the skull’s bony surface. A hard hit to the body can result in an acceleration- deceleration injury when the brain brushes against bony protuberances inside the skull. Such forces can also result in a rotational injury in which the brain twists, potentially causing shearing of the brain nerve fibres. It is not yet known exactly what happens to brain cells in a concussion, but the mechanism appears to involve a change in chemical function.

In the minutes to days following a concussion, brain cells remain in a vulnerable state. New research emphasizes that the problem may not be the structure of the brain tissue itself, but how the brain is working. The exact length of this change is unclear. During this time period, the brain does not function normally on a temporary basis, and is more vulnerable to a second head injury.

* How do concussions occur * 

Most concussions occur as a result of a collision with another object while the object or person is moving at a high rate of speed. Forces such as these (and others) can result in deceleration and rotational concussive injuries.

* Who to tell *

It is extremely important to seek medical advice as soon as possible after any blow to the head or body after which you suffer signs and symptoms of a concussion. Often, concussions can go untreated (and even unnoticed by others) because few symptoms are visible to casual observers. Many times, the symptoms of a concussion may not be identified until the person recovers to the point where increased exertion causes symptoms to worsen. In fact, 4 out of 5 professional athletes do not even know that they have been concussed.

Although symptoms may not be immediately apparent, it is important to be aware of possible physical, cognitive and emotional changes. You can never be too careful! Symptoms may actually be worse later the same day of the injury or even the next day. Without proper management, a concussion can result in permanent problems and seriously affect one’s quality of life.

It is important to tell a family member, friend, co-worker, teammate, employer, trainer or coach if you think you have had a concussion. Memory loss or amnesia associated with the trauma is one hallmark of a concussion and some people may forget that they were injured until after the diagnosis is established. However if the person is aware of the signs of concussion, informing someone will help assure proper medical care. If you think you have had a concussion, you should immediately remove yourself from the current activity whether it is sports, work or school.

* Symptoms of a concussion *

Following a concussion, you may experience many different kinds of symptoms. Contrary to popular belief, most concussions occur without a loss of consciousness (LOC). It is important to remember that some symptoms may appear right away and some may appear later. Symptoms may be a little different for everyone, although certain combinations of symptoms classically occur. Some may be subtle and may go unnoticed by you as the injured person, co-workers, friends and family. Also, some symptoms may be attributed to any accompanying neck strain, scalp bruises and other injuries, not just the brain injury. **LOC is not necessary for the diagnosis of a concussion but if it occurs, professional help should be sought immediately.

Symptoms

Nausea, vomiting, Dizziness, Confusion, Fatigue, Light headedness, Headaches, Irritability, Disorientation, Seeing bright lights or stars, Feeling of being stunned, Depression

Signs:

Inappropriate behavior, Decreased work/playing ability, Inability to perform daily activities, Cognitive and memory dysfunction, Sleep disturbances, Vacant stare, Poor balance.

Other more “vague” symptoms that are described include “head rush”, “lack of focus”, mood changes, feeling “slowed down” and feeling “not myself”.

concussion2

* Screening and Diagnosis *

Concussion is a common occurrence and most resolve uneventfully. A concussion always has the potential to cause serious harm and needs to be checked by a medical doctor as soon as possible. In addition, if symptoms are not gone in approximately 10 days, further consultation by a concussion expert is recommended. A number of concussion-grading systems have been proposed, but consensus is that none can be supported or endorsed because they are not based on scientific evidence. Severity is probably impacted by a number of factors.

For example, severity may be impacted by the person’s history of previous head injuries. A factor such as this may lead to a different, slower recovery, which is why concussion history should always be monitored. Return to exertional activity while still concussed and symptomatic may also prolong recovery.

Diagnosing a concussion may take several steps. Your doctor may ask questions about your concussion and work/ sport history, the most recent injury, and will conduct a neurological exam. This can include checking your memory and concentration, vision, coordination, reflexes and balance. Your doctor may request further tests:

Computerized Tomography (CT scan) – CT is fast, patient friendly and has the ability to image a combination of soft tissue, bone, and blood vessels. It is a sophisticated X-ray machine linked to a computer to produce detailed, two-dimensional images of the patient’s brain. The patient lies still on a movable table that is guided into a large X-ray machine where the images are taken. A CT scan is painless and usually takes around 10 minutes.

Magnetic Resonance Imaging (MRI) – An MRI uses magnetic fields and radio waves to generate images of the brain. The patient lies inside a cylindrical machine for 15-60 minutes while images are made. This technique is also painless, but noisy.

In the majority of concussions there will not be any obvious damage found on these tests. At times they can be important to assess for other skull or brain injury but in general, they currently have little to add to concussion management.

Sometimes the role of neuropsychological testing is important in identifying subtle cognitive (i.e. memory, concentration) problems caused by the concussion and may at times help to plan to return to pre-injury activity. In addition, balance testing may be required. Usually these are arranged by the concussion expert.

* When you should return to activity *

A concussed person should be removed from activity immediately and should be assessed by a medical doctor. Given that symptoms may worsen later that night and the next day, you should not return to your current activity. When concussed, your decision-making skills about your situation may not reflect the best judgement! Post-concussive symptoms may intensify with an increase in activity, so it is important that return to activity is gradual and monitored/supervised by a medical professional.

* Coping with symptoms *

The best medical management for a concussion is rest, both physical and mental. A person who has suffered a concussion may often feel lethargic and tired. It is important to admit this fatigue to yourself. Your brain is telling you that you need rest and it is extremely vital to listen to it. If you continue pushing yourself and struggling on, it is likely you will make yourself worse and less able to cope.

The first thing to fail when you get tired is your concentration. If there is something important to get done, it is best to complete it when you are fresh after resting. When your attention starts to fade you may need to stop, rest again and write down the important things for later.

Many patients who have suffered a concussion often complain of being very irritable. You may find that things that would not normally annoy you suddenly do. Patients sometimes find themselves losing their temper, snapping at family members or friends and being very annoyed over things. This may be because one’s own self-control needs a fresh, working brain as well. In order to cope with this you need to be aware of emotions. Some patients have learned personal relaxation methods such as imagery and progressive relaxation methods to optimize their coping skills.

Other symptoms such as dizziness and clumsiness appear because the brain is reacting slowly and less efficiently. Concussions can upset balance organs in the ear resulting in vertigo. One way to deal with these types of symptoms is to take special care in actions and movements. Move slowly and constantly be aware of your surroundings

Other problems such as noise sensitivity and visual changes are also the result of a concussion. Putting up with noise and bright lights needs brain energy and you may find that you do not have the energy level to do so. You may be around a loud radio, bright lights or a stimulating environment and find yourself suffering from bad headaches. One answer to coping with this is to avoid loud noise and bright lights as much as possible. Many people find it helpful to wear sunglasses everywhere, even indoors.

When dealing with other symptoms it is crucial to only take medications that your doctor has prescribed or approved of. Also, do not drink alcohol or take any drugs not prescribed by a medical doctor. It may hinder recovery and can put you at risk for further injury. Remember, although in most cases symptoms resolve spontaneously, usually in a couple of weeks, in some cases, the process of healing from a concussion may take a considerable amount of time. It is important to pace yourself and increase activity gradually. Make sure you can cope before making any changes and consult with your family or friends before making any important decisions.

concussion

* Coping with emotions *

When coping with a concussion, it is not uncommon for the person to become overwhelmed by a variety of emotions. Often times the patient feels concerned, anxious and sometimes depressed. The first part of the healing process is knowing that these emotions are normal. After an injury, most people go through an initial stage of denial or disbelief. You may refuse to believe that you are injured or unable to participate in your selected work, activity or sport.

It is extremely tough to realize that after sustaining a concussion, your body may not be able to respond as it did before. Other emotions such as anger and depression are also common when suffering a concussion. You may find yourself being angry, displaced, and blaming others for your injury. It is quite common to become very angry at your co-workers, family and friends. As you continue to become more aware about the extent of your injury, depression may set in. This may include self-pity, crying, insomnia, etc. When you are unable to work, play and participate in your normal life, you may become doubtful of your personal abilities and struggle with your personal worth. You may worry that if you are out of the “loop”, somebody will take your spot or permanent position. You may suffer a blow to your ego and it is not uncommon to isolate or alienate yourself.

With time, most patients learn to accept the injury. It is important to allow yourself to mourn and be sad and then move on. Attempting to be mad or tough and find blame for your injury is a waste of time. It is important to leave the “should haves” or “would haves” out of the picture and focus on the future. The reality is that you have suffered a concussion and you have to deal with it. This may include setting goals for yourself and maintaining a positive attitude. You may find yourself weighing the pros and cons of your future. Dealing with a serious concussion is very demanding and can result in economic loss and emotional burden for you and your family. A positive, optimistic outlook can help to speed up the healing process and lessen the emotional pain. The only thing that thinking negatively will do is discourage everyone around you.

It is also important to take an active role in your recovery and seek out the resources available to you. Continue to participate in daily functions and activities, as your step-wise recovery allows you. Do not isolate yourself.

Lastly, it is important to be patient. Concussion can result in permanent damage and seriously affect your quality of life. Do not rush your recovery because it will only lead to negative results. Follow the advice of the doctor and feel confident in the healing process.

* Prevention *

It is important to take a preventative approach when dealing with concussions. This is especially true when there has been a recent concussion because the brain is very vulnerable at that time. Prevention of concussion and head injury is most successful when workers and athletes are properly educated and the safety rules of the working and sporting environment are enforced. Respect for the mutual safety of fellow workers should always be important. Because most often a concussion is an invisible injury, it is important to share information with the people surrounding you. This will help them understand your own situation and educate them for the future.

Protective equipment can reduce the risk and severity of head injury. It is important to have a good quality, properly fitted hard hat/ helmet for work environments and collision sports. Workers should follow safety procedures mandated on work sites. All protective equipment should be certified and well maintained.

Sources:

Lifescript.com

BrainInjuryAcademy.Org

Kerlanjobeblog.com

Isaac J. Hall II

MonsterzEliteFitness.com

#Cheers2Health