Hi everyone. Thanks for checking out my blog. For those of you who might not know who I am. My name is Wes, I'm a personal trainer with HealthPlex Fitness in Clifton Park, NY. If you’re here that probably means you're interested in my personal basketball training program. I'll be playing in a 25 and older men’s basketball league, with some pretty competitive basketball. I have roughly 10 weeks to implement and execute this program. So we will be talking about how the program is progressing from a design stand point in order to ensure we are peaking with our strength, agility, speed, and basketball fundamentals over the course of the next 10 weeks.
Right now I’m in week 2 of my personal basketball program. I'm still in the conditioning phase. Next week I plan on adding exercises with an actual basketball. When beginning a preseason program this far in advance I always like to commit the first two weeks for strictly conditioning and strength. The strength program I will be following is in continuation of my prior rehab and strength program, this will not limit your own training if you follow along at home. My rehab progress has continued along nicely over the course of the last 6 months!
Today's approach was our once a week strength day. You'll find below my actual workout from beginning to finish. Please feel free to use weights appropriate for your conditioning level. Some important training rules to remember are:
This year, WIN the WAR, not just the BATTLE of the bulge by beginning with the end in mind.
It starts with the fall foliage..the air changes, the weather shifts , life is beautiful...until..suddenly we are getting new junk food ads all but lasered into our retinas as we turn every corner and change every radio or television station! We start with maybe a pumpkin latte (or 2, or 3), a hand full of candy corn every now and then, those have-to-have-'em-just-this-once apple cider donuts.. before you know it you wake up with your head in an empty bowl of left halloween candy!
Ok, maybe I'm exaggerating a bit. But you get my point; All too often we have good INTENTIONS of not adding on those pesky 8-10 holiday pounds yet again we find its just the start of the Holiday season and we are 5 lbs up, full of sugar and cravings, having mood swings and low energy NOT very optimistic about keeping the extra weight off, and we can forget about the 5 we were trying to shed BEFORE that!
So then, looking ahead, we know life really gets busy..we have thanksgiving, Haunnika, Christmas, New Years, and all the holidy parties in between! So we will just enjoy ourselves and take care of our bodies and health after this all just settles down.. you know..in a month or two (just as everyone else in the world is scrambling to get in shape before summer gets here..for real this time)
Did you ever stop and say to yourself, "THIS DOES NOT HAVE TO HAPPEN TO ME?" Because..really..and trust me here.. it DOESN'T! This year I offer you the challenge to get ahead of the game here..Begin with the end in mind (rather than thinking about how hare it will be and give up before you get started!) and you will the whole WAR on that weight gain one holiday battle at a time!
I am a fitness Professional and believe it or not..a fellow Human Being! I understand daily challenges, especially surrounding the Holiday season. I get it! Life gets a little crazy! With a little planning, a helping hand and LOT of determination I KNOW you can win this war (and yes, I do believe the fight against junk food, lethargy, weight gain, etc is an all-out war!)
Here are some of my tips that I personally use to keep myself in check BEFORE and throughout the holidays:
*keep in mind I whole-heartedly believe and recommend staying active and eating well BEFORE the holidays, all through the year is the greatest way to feel and look your best at all times
Fall Season- I know everyone loves their Dunkin Donuts pumpkin lattes, pumpkin muffins, donuts, etc.. but come on.. Do we really need all that fat and sugar every single day? If you love a good seasonal treat like most of us do, pick and plan them out. If you leave them random you will consume WAY more garbage than you intend or even realize. You know the saying, "you are what you eat?" Do you want to walk around looking like a pumpkin muffin!? If you must, I would limit the seasonal treat to ONE beverage and ONE food item per week. This will not only help to prevent the unwanted weight gain, but you will appreciate the treat much much more!
*Fit Tip- Plan this wisely- if that night you know you are going out to dinner with friends (indulgence) then it is not a good day to have the sugary beverage or food item-save it for a day that there are no other junk foods going into your body! Try to limit empty calorie snacks to once per week
Thanksgiving and other Holiday Parties through the New Year- Ok, so we are off to a good start, we managed to escape Halloween without a new pound (or 9 of its buddies)! Now is the time to DECIDE that you can and will continue to make wise choices and plan out your meals and yes your "treats" through the rest of the season. Keep it simple, and keep the end in mind (you are not gaining 10 lbs this Holiday season!). When things get busier we tend to put our workouts on hold until the New Year. Keep those workouts a priority but at the same time don’t overwhelm yourself.
Share the love! Here at Healthplex Fitness Center we are always handing out recipes and teaching people of all walks of life how to make health and fitness work for their lifestyle! Stop in and ask for a copy of our delicious and oh-so-satisfying healthy dishes including Crock pot chicken and brown rice, Crock pot sweet potato Chicken Chili, Sweet potato pancakes, chic pea curry, creamy carrot ginger soup, butternut squash, roasted garlic and apple soup and even our ever famous treat, FUNKY MONKEY BANANA BREAD MUFFINS!
You can win this war. I believe in you, and you can be proud of yourself for accepting this challenge!
Yours in Strength,
Erin Bosford B.S. Kinesiology/Fitness Development
Fit Pro/Functional Movement Specialist
HealthPlex Fitness: The Functional Movement Experts.