CENTRAL STRENGTH NEWS

Vol. 2, Ed. 6

Monday, February 12, 2007

Rakkasan Raiders

Hartshorn's hallow

"The greatest danger for most of us is not that we aim too high and

Stress Management

miss, but that we aim too low and reach it."  In my opinion this is one

So now we know that all stresses affect our body, but how do we minimize the amount of damage

rings true for many athletes here

at Central.  We are setting our goals

that stress does.  The first way is to reduce the stressors in life, but that isn't always easy because

too low, and then when we reach them we become satisfied, and that

you do have to go to class, and lift weights, and have relationships.  One technique that you can use to

is where we run into trouble.  It is important that we never become

deal with stress is visualization.  Sit in a quiet, relaxing place and visualize yourself doing well and

satisfied with where we are at, or with what we are doing.

succeeding.  Spend a few minutes each morning or evening, maybe while drinking some warm green

The human body is capable of incredible things, the human mind is

tea.  Light massage also helps reduce stress, this is not the time to use deep tissue massage with a

capable of incredible barriers.  As we continue to ask more from you

tennis ball, but instead get a superficial back or full body massage.  This will relax your muscles and

in the weightroom it is important that you continue to build the

allow you to decrease stress levels.  Music can also be a great stress reliever, find music that is soothing

strength of your mind as well.  Continue to set your sights ever higher

to you and schedule ten or fifteen minutes each day to kick back and listen to it.  This would also be a

never being satisfied with what has been done in the past.  Don't let

great time for some light self massage.  Whatever you do to help cope with stress, make sure and find

mistakes become roadblocks, because you never truly fail until you

some time for yourself.  Schedule a few minutes each day that you can do one of these things or just do

don't learn from these mistakes.  It is essential that we approach every

something for yourself.  Otherwise as the stress builds up, the body will begin to break down.

training session and game with a new found confidence in ourselves.

Foundations of the haus

Doubt is a killer, do not allow doubt to dictate your goals, if anything

Strength Training & The Female Athlete:  Part 2

was possible what would your goals be?  Guess what.  ANYTHING

In the last issue I squared away some of the false rumors concerning females and heavy lifting.  Now I

is possible!  So, to borrow a phrase, "AIM HIGH", for it is okay to miss

will go over some of the benefits of lifting heavy for the female athlete.  First, by lifting heavy a female can

but it is failure to not reach at all.

increase the density of her bones which should be a concern of every woman with osteoporosis running

wild in the U.S.  There was a study done in which 10 year old girls lifted weights for a period of 8 weeks

Central Nutrition

and managed to double their bone density in this small time frame.  Another benefit of weight training for

We're Going Grocery Shopping

females is that by increasing their lean body mass they can increase their metabolism.  This means

There is one main rule of eating--whatever you buy, or whatever is laying

that they can burn more calories at rest, something I know most women will not argue with.  You see

around your house, you will eventually eat.  Therefore grocery shopping

muscle requires calories to maintain even at rest where adipose tissue (i.e. fat) just sits there requiring

is one of the most important things you will do in a week.  I have run into

no extra calories to maintain.  So, simply put the more muscle you have the more calories you burn.

a lot of your at the grocery store and most of you look confused and lost.

This brings up another point, and I know this is a touchy subject for some, but ladies please stop watching

Here's the road map-Rule #1: Shop the perimeter of the store.  This is

the scale expecting for your weight to decrease it is probably not going to happen if you train with weights

where you will find the produce, meats and dairy products which brings

intensely.  You see as you become leaner replacing body fat for lean tissue your weight will remain the same

me to Rule #2: Stay away from prepackaged food, generally speaking.

and may increase unless you have a lot of body fat to lose.  Muscle weighs twice as much as fat but takes up

These foods like, chips, premade frozen foods, etc are made with tons

less space so you will lose inches but your bodyweight may increase.  These are by no means the only benefits

of preservatives to increase their shelf life.  While this is a great idea for

of lifting heavy but are two of the more important.  Knowledge is not power, applied knowledge is power.

the company it is a horrible idea for your body.  Companies will use

Final Thought

things like hydrogenated oils (the absolute worst kind of fat) to preserve

Failing Forward: This may sound like a contradictions of terms but that is far from the truth.  Failure can be

foods while compromising your health.  Rule #3: Go shopping at least

a great thing for you so long as you know how to respond to it.  Failure is simply the fertilizer that allows us

once a week.  If you can survive on less than that then chances are you

to grow, both as athletes and people.  "The difference between average people and successful people is their

are eating far too many processed foods and/or not eating enough.  Most

perception of and response to failure" -John Maxwell.  Some people fail and then blame it on someone else or

healthy foods will go bad within a week because they are fresh and

the circumstances and thus become a failure.  Other evaluate the situation and learn from it.  They use it

natural.  Rule #4: Make a shopping list before you go.  This will eliminate

as an opportunity to grow and get better.  We shouldn't fear failure but rather welcome it when it happens.

all the impulse buys once you enter the store and ensure that you get

Remember one main thing, there is a huge difference between being a failure and failing.  Everyone fails

quality foods.  Apply these 4 simple rules and you are on the right track!

but it is your response to it that determines whether or not you are a failure.  Fail Forward & Grow!

failure is simply the price you must pay to achieve success

Central strength-training: Redefined

A special thanks to Coaches Tim Bates, Joe Niehaus & Tom Hartshorn for their great contributions to the newsletter.