How important is lifting weights (especially legs) during the season and in the off season? I have been lifting in the off season for a couple of years now. I do it mainly because of guilt. I feel I need to be doing something to make me a better player. I can’t say that lifting weights has made me a better player i.e. jumping higher, moving faster. Do you think I need to continue to lift during the season. Any advice would be appreciated.
I highly suggest weight training during both the off-season and in-season. Proper training will increase work tolerance, lactate tolerance, inter and intra-muscular coordination, explosiveness, speed, and just about any other biomotor ability such as increase your vertical jump. If you don’t feel that you have improved from the work you have done, then I suggest that you find a good strength coach to assist you. In today’s game, you will be left in the dust if you don’t continue to improve your strength in the off-season. I frequently come across pro players that have extremely poor strength training programs and it makes me wonder how they made it to the level they are at. Some of them could be so much better if they found the right strength coach that could guide them in the right direction. Most just continue to perform garbage bodybuilding routines that don’t transfer to the game. Lifting during the season is a tricky thing. I only give exercises that work the weaknesses to maintain a decent level of structural integrity. Exercises that work the hamstrings, external shoulder rotator cuff, VMO, and lower abs are the priority during the season. Then depending on how much court training and traveling the athlete has to do, I might have them do other various exercises. Visit us for more information.
Wellness incentives are important to discuss because there is such a wide variety of things available to reward employees for their behavior changes. Unfortunately it seems that worksite health promotion programs are the most effective when employees are provided with wellness incentives.
Better health and improved quality of life just doesn’t seem to be enough for most to participate in any other “extra” activities while at work. Everyone leads a busy life with hectic schedules and tremendous workloads.
Adding anything else can be challenging even though we know that by participating in a wellness program we can improve our health and quality of life. This can get quite frustrating for those who are responsible for developing a wellness program. Trust me I know as I have been there.
Heck—even businesses need incentives to get involved in worksite health promotion.
Before you initiate your wellness incentive plan, understand employee reward rules set forth by the Department of Labor and the U.S. Treasury to help you meet HIPAA guidelines.
Worksite wellness programs that include employee participation incentives are far more productive programs. Employers already “dangling the carrot” and providing employee rewards/incentives for their wellness efforts are far ahead in the race in managing health care costs.
What Incentives Will Motivate Employees?
Determining what motivates your employees will be the first step in knowing which wellness incentives you should incorporate into your wellness program. Wellness program incentives that work for ABC company down the street will most certainly not always work for Company XYZ. Your budget will also play an influential part in the decision.
Employee interest surveys are a great way to collect data on what employees would like to receive. An employee interest survey asks employees questions about what programs they are willing and interested in attending as well as what incentives would motivate behavior change.
Depending on the health risk appraisal you select, some HRA’s also include questions that analyze employee interests, needs, and wants which can be useful in planning for your incentive program.
When Is The Best Time to Include Incentives?
When to offer incentives and what incentives are the most common are two complex questions. Anytime employees are introduced to a new program, benefit, or service they are immediately intrigued and interested. In today’s society, health and wellness has become a hot topic of conversation and more popular than it ever has been. More people are starting to take action to improve their health through behavior change.
When worksite wellness programs are introduced to employees excitement is usually high. As time goes on, the excitement can deteriorate if stronger, more influential incentives are not incorporated into the overall plan.
Most often, employers will offer incentives like t-shirts, raffle prizes, and gift certificates for completing a health risk appraisals, attending a health fair, or attending an educational presentation. These are great employee rewards for one time activities but are certainly not enough to encourage long term behaviors change. Would you quit smoking or reduce your blood pressure for a water bottle?
For attendance required activities (i.e. luncheon presentations, walking events, or nutrition courses) I would recommend offering a t-shirt or gift certificate to reward employees. However, these wellness incentives should not be the primary form of employee recognition in your wellness program.
Employers today are getting more serious about the types of wellness incentives employees are offered for not only participation but for making changes in their health. The days of a pat on the back and a “Good Job” are over because unfortunately, they DO not and WILL not initiate change.Read More
A key to clean eating is try to eat at least 10 servings of produce a day. If you do this then you will be able to avoid eating processed foods and your energy levels will skyrocket. It is sometimes a challenge to get in 10 servings but you can get at least three servings with a green smoothie. If you are eating 5 to 6 meals per day then you should come close to the 10 servings daily. So what is a serving size? In general -
One Serving of Fruits:
1 medium to large size fruit
1/2 cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit (go for unsweetened)
One Serving of Vegetables:
1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes
Produce is very filling and low in calories. Meal planning is also important in getting in your 10 servings per day. When you plan your meals you are better able to avoid the stuff you don’t need like processed foods which contain unnecessary chemicals and additives. For more information about your food choices please visit FoodFacts.com.Read More
We’re a bit slow with this one sorry about that. Anyway it would appear that some enterprising Australian cosplayers (if you don’t know what that is, look it up and prepare to be horrified) decided to dress up like Daleks.
Not unusal you say? A little ambitious? Mayhap, however look at how they did it.
Now we’ve got to admit that they’re some pretty classy Australian birds right there, whisks and plungers in hand. Still you’ve got to hand it to those girls for doing something that Russell T Davies and his cohorts would never ever do; redesign the Dalek.
Arf, arf, etc. ad nauseum…Read More