Category Archives for "Barbell Life"

Feats of Strength: Mash Online Meet

A few weeks ago, I wrote an article on my personal blog describing the mission of our 501(c)(3) nonprofit weightlifting team and our future plans. You can read that one here if you want to.

SUCCESS AND GOALS

To summarize, we have succeeded in some areas and look to improve in a few others:

  • Our athletes are succeeding
  • Four on the 2018 senior world yeam
  • Two locked on the 2019 youth world team
  • Four looking to make a Junior Team next year
  • Two more youth making a bid for a youth unternational team
  • Three up and coming seniors looking to make Team USA
  • We want to develop the at-risk program by hiring a full-time person

We’ve been overwhelmed with your generous donations. Meanwhile we are trying our hand at using our resources to raise our own funds. What better way than to let all of you join in on some fun competitions?

THE ONLINE MEET

Coach Crystal McCullough developed the Feats of Strength Online Meet happening January 10th-13th. We know that we cater to a diverse group of barbell lovers, so we made a few different divisions:

  • Olympic Weightlifting (Snatch and Clean and Jerk)
  • Powerlifting (Squat, Bench, and Deadlift)
  • SuperTotal (Snatch, Clean and Jerk, Squat, Bench, and Deadlift)

Here are some of the prizes you can look forward to:

  • Prizes include the top male and female athlete being offered a spot on Team Mash Mafia with Coach Mash as your head coach!
  • $500 in gift certificates from Mash Elite Performance
  • Beautiful kilogram change plates from Intek Strength
  • Gifts from Wodfitters.com being considered
  • Gifts from Harbinger Fitness being considered
  • Gifts from MG12 being considered
  • Gifts from Nike Weightlifting being considered

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*Join in on the Fun

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MAJOR UPCOMING FINANCIAL NEEDS

It should be fun for our followers. 100% of all the proceeds will go to our non-profit 501(c)(3). We have a lot of fundraising for 2019 mainly because our athletes are going to be flying all around the world with Team USA. Our coaches are being required to travel to Fiji, Cuba, Guatemala, Peru, Ecuador, and Thailand just to name some of the countrie we have to go to. Since it is the Olympic qualifying period, we might have to travel to other countries for the sake of our athletes.

The secondary goal is hiring a full-time person for our at-risk program. We want someone who can develop the program, build relationships, and help transport the youth. It’s a lot, but we want to impact our community. We can do it with your help.

If you have any questions, you can email info@mashelite.com. We know our goals are high, but we have some amazing followers who want to see our athletes succeed, and that want to see the at risk youth in our community given more opportunities.

I hope that you guys will help us out this holiday season. If not, no big deal! We are just happy that you follow this crazy team.

The Need for High School Strength Coaches

Lately I’ve been playing on Twitter, and the other day I posted a tweet that kind of exploded. Here’s what I posted:

The tweet sparked quite the debate and an outpouring of coaches and parents expressing their views on the subject. There were several good points I want to talk about. First I want to state why I believe having a certified strength and conditioning coach in high school is important.

LIFELONG INJURIES

Most athletes (heck, most people) are introduced to weight training and fitness in their local high school. That’s where we learn to squat, deadlift, clean, press, bench, row, and more. So here’s the first problem: if a coach doesn’t know what he or she is doing, basic functional movement patterns (such as squatting and picking things up off the floor) are messed up from the beginning. Most people will continue those patterns throughout their adult life, leading to all kinds of dysfunctional movement and possible injury.

As this article is published, it’s a few days after I received a hip replacement at 45 years old. Most of you probably think the surgery is a result of heavy squats, deadlifts, and cleans. If that’s what you’re thinking, you’re wrong. My doctor, Dr. John Howe, said the main problem was a growth plate injury that probably first happened in middle school or high school. Was it because I was loading a dysfunctional movement pattern? Maybe, I definitely didn’t have my form perfected in high school.

However, there is another reason that makes me even more passionate about the issue. Major injuries and even death can happen in the high school weight room. The rate of injury per 100 contact injuries in weightlifting is 0.17. That’s a low number and what we all want to see. However, that number comes from athletes who are directed by qualified coaches like Certified Strength and Conditioning Specialists and/or USA Weightlifting Sports Performance Coaches.

NEGLECT

Anyone who’s in this industry is familiar with what goes on in some high schools. A coach comes in the room, puts a workout on the board, and then goes to his office to do who knows what. That’s neglect. But what about the person who’s present but simply doesn’t know what to do? I’ve been a consultant to hundreds of colleges and high schools throughout my career, and most of you wouldn’t believe the things I have seen. If you all had seen these things, you probably wouldn’t let your child participate in high school weight training.

There’s one more thing to consider other than our children being put at risk. They are missing out on all the benefits they would reap if they only had a qualified coach. They could be learning functional movement patterns that could help keep them strong, mobile, and fit throughout their lives. Nothing makes me happier than seeing one of my former students training long after sports are over. One of my guys, Gunnar Anderson, is now a fitness model – and several others are still training for fitness. I love it.

FUNDING ISSUES

So what’s keeping the schools from bringing in qualified strength coaches to teach our children these valuable skills that could benefit them for life? The biggest reason I heard was money… or really, a lack of money. I get that education is going to come first, but dang it I want the kids safe. I just don’t think that the people making decisions are familiar enough with strength training to make a good decision. That’s why we need to educate the country about the dangers present in high school weight rooms and the benefits that students are missing out on with an unqualified strength coach.

I hope this article will spark you guys and gals to share this blog and to write your own articles. Maybe we can hold free clinics. I am holding one Saturday, January 12th at 10:00 AM at LEAN Fitness Systems (the home of Mash Elite Performance) in Lewisville, NC. It’s titled Jump Higher and Sprint Faster from Work in the Weight Room. We have to approach this thing from an education standpoint.

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A suggestion a few people made was to find teachers who like to coach in the weight room and certify them with the NSCA. I think this is a great idea. Lots of P.E. teachers double for weight room teachers, and some have a bit of knowledge. It they took the time to study for their CSCS, this would be a step in the right direction along with a commitment to pursue their continued education in the field. However, now people are saying that some schools are swaying away from teachers who are also coaches because the perception is a lack of concern for academics. Come on now, my best teacher in high school was also a coach.

CONCERNED

There were a few comments that simply alarmed me. My friend, Coach Zach Even-Esh, commented on my tweet that he had offered his services for free multiple times to the high school in his hometown of Manasquan, New Jersey. They turned down each free offer. How can they justify that? Several qualified coaches responded with the same thing.

Here you have amazing certified strength and conditioning coaches offering their valuable services for free, only to be turned down by the powers that be. At this point, it’s obviously not about money, but this is pure neglect of our children. Sorry to sound so harsh, but with three little ones coming up, this is concerning to me. It should be concerning to you as well especially if you have children.

ADDRESSING THIS

Here’s what we can do:

  1. If you are a parent reading this, call the principal of your children’s school. You can call the athletic director. I encourage you to call your superintendent. Most of all, I hope you will form groups in your area. Groups create more noise than one person, so tell your friends and neighbors. If they are concerned as well, get together with them. School boards might ignore one person, but if you put together a group of ten, they will be on their knees.
  2. If you are a coach, we have some work cut out for us. I am committing to host one free seminar to be held quarterly with all coaches, parents, and athletic directors invited. Imagine what would happen if we all committed to doing the same?
  3. Write blogs and articles like this to inform your neighbors, coaches, and school board. It’s not their fault if they don’t know. If you tell them and they ignore you, now they are at fault.

A few of us bound together can make some major changes regarding this issue. It’s easy to look the other way. It will take some work on our part, but we can educate the world about the importance of strength and conditioning coaches in high schools.

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REMEMBERING THE BENEFITS

Before I close, I want to name just a few advantages of having a certified and qualified strength coach:

  • Safety of the athletes
  • Ability to teach athletes and students functional movements that will keep them strong, mobile, and fit for years to come.
  • Improving the athletic abilities of students – making them faster, stronger, and bigger
  • Teaching athletes lessons in the weight room that they will carry throughout life: goal setting, perseverance, dedication, and commitment.

My strength and conditioning coach in college, Coach Mike Kent, influenced my life in a way that no one else on earth ever has. He taught me that a good program could literally transform an athlete. He taught me respect. He was the first person to acknowledge my strength, and he pointed me toward Olympic weightlifting. It was because of him that I moved to Colorado Springs to be coached by Wes Barnett. Where would I be without that coach? Our high school students need such men to lead them down the right road with strength.

Hip Thrusts Are Bad? The Safety Squat Bar Is Bad?

Hip thrusts are bad? Safety squat bar squats are bad? Stop with the absolutes!

When will the absolutes end? Scrolling through social media, I saw two of my respected peers tossing around absolutes as if N.A.S.A. were backing them. However, their accusations about two of my favorite movements were made with no scientific backing at all.

Look, I don’t care if you don’t like a movement. Maybe you don’t believe an exercise works. That’s ok. You don’t have to use it, and you don’t have to prescribe it to your athletes. But when you get on social media or take to your blog and claim that a certain exercise doesn’t work without any research to back up your claim, you could be keeping someone from the very exercise they need to break through a plateau.

HIP THRUSTS ARE SOFT?

A lot of people who I consider colleagues (and some I even consider friends) constantly hate on the hip thrust made famous by my friend Bret Contreras. Glutes are important for just about everything that’s awesome in sports. If you want to sprint fast or jump high, strong glutes are a must. If you want to snatch big weight or squat monstrous loads, powerful hip extension is a must. Have any of you yanked a big deadlift off of the floor only to have it stall right at lockout? It’s happened to me, and I’ve watched it happen to others. Glute bridges are the obvious choice.

But wait! Is this simply my opinion? Am I simply doing the exact opposite of the coaches screaming that hip thrusts don’t work? Well luckily I can back up my statements with mounds of research stating that hip thrusts are superior when it comes to strengthening the glutes. I just now did a quick search of the web, and I saw a few rants from coaches who want to seem smart. My articles aren’t written to convince you guys that I am smart and everyone else is dumb. My thoughts and systems are backed up with the results of my athletes.

The information I pass on to you guys and gals is either proven by research or proven by the results of my athletes. I don’t pass on my random thoughts. I don’t look at an exercise and cast judgment without looking at the data. I don’t look at what someone else is doing and then write an article explaining why they’re wrong. I am interested in facts. I am interested in what works.

There is one more thing I want to say to my powerlifting brethren who are constantly criticizing the hip thrusts or making fun of it as a soft exercise. I was inspired to write this article when I saw a video of Stefi Cohen performing the hip thrust to improve her deadlift lockout. Of course she is y’all! It’s targeted hip extension, which is the lockout of the deadlift. Duh!

I prescribe hip thrusts to my Olympic hopeful weightlifters, champion powerlifters, and to my NFL Football Players. Are my athletes soft? If my athletes are soft, there are a lot of really soft athletes out there since we are beating most everyone else. Guys, I want you to look at the research and just think about it for a bit. If you want better hip extension, then find a way to load your hip extension.

WESTSIDE BARBELL METHODS IN WEIGHTLIFTING?

COACH TRAVIS MASH GETS INSIDE THE MIND OF LOUIE SIMMONS

World champion and world-class coach Travis Mash takes a look at Louie Simmons's Westside Barbell strength principles and applies them tom the world of Olympic weightlifting.

Safety Squat Bars

I had never heard anyone say a negative word about the safety squat bar squat until recently. A good friend of mine was answering questions on his Instagram story the other night. (By the way this is a good way to connect with your followers.) Anyway, he was asked if using a safety squat bar for squatting was a good idea for weightlifting. My friend replied that it absolutely was not – unless you or your athlete are injured. Once again, a colleague of mine is using an absolute without any basis (research) for his statement.

In Olympic weightlifting, a back squat isn’t specific to the snatch or the clean and jerk other than the angle of the torso, which is true with using a safety squat bar. Either movement is simply a way of building strength to get better at the sport of weightlifting. If you’re a powerlifter, one could make an argument around specificity – especially when getting close to a meet. But in either sport, the safety squat bar provides one major benefit. The safety squat bar increases the length of the spinal flexor moment.

As I explained in Squat Science, the spinal flexor moment depends on two factors: 1) the load on the bar and 2) the horizontal distance in the sagittal plan relative to the torso between the bar and any intervertebral joint.

There are three ways to increase the spinal flexor moment: 1) move the bar higher on the back or in front of the body, 2) increase the load, and 3) incline the body more (which increases the distance of the load horizontally to the floor from any intervertebral joint).

So here’s the point I want to make – the safety squat bar moves the weight toward the front of the body. The part of the bar that holds the weight is bent toward the front of the body.

Some bars displace the weight farther in front of the body than others. The more the weights are displaced toward the front of the body will equal a greater demand on the spinal extensor muscles. The front squat is also great for strengthening the muscle groups responsible for spinal extension. However, the front squat is limited by the shoulder’s ability to remain protracted and elevated – not to mention the rack position in general. Since the safety squat bar is still secured behind your neck, you can normally handle a bit more weight than in the front squat. Depending on the bend of the bar, you should be able to place more of a load on the spinal extensors. This is a great way to get the back strong while strengthening the hip and knee extensors as well.

FORGET OPINIONS ON THE SQUAT. HERE'S THE SCIENCE.

TRAVIS MASH'S SQUAT SCIENCE

After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your squat in a safe and effective manner.

The weightlifters and the powerlifters on my team use the safety squat bar for this very reason: to strengthen the back. For a lot of weightlifters, they lack the strength in the back (mainly referring to the groups of muscles responsible for spinal extension) to maintain a good angle of the torso during the pull. Some lack the ability to maintain a neutral spine during the catch phase of a clean. Have you ever seen a weightlifter’s elbows drop and thoracic spine round during the catch? I know that I have. If this is you or one of your lifters, the safety squat bar is a great tool.

USES

I’m all about specificity, but sometimes weightlifters can take this too far. Let’s think about it for just a minute. I’m only going to refer to my own weightlifters right now. We snatch and clean and jerk at least three times per week on each of these. We back squat with a straight bar one to two times. We front squat one to two times. We perform snatch and clean pulls. Do you really think that adding in safety squat bar squats is going to somehow mess up your technique? If that’s true, aren’t you at risk of messing up your technique when you perform any assistance movement outside of simply snatching, clean and jerking, front squatting, and pulling? I think we are all a little too overboard with specificity.

Besides a simple safety squat bar squat, there are a couple of more movements with the safety squat bar that I recommend. I am a fan of safety squat bar goodmornings (and all variations like seated, chain suspended, off pins, etc.) and safety squat bar box squats (I know, I know… this is taboo).

Safety squat bar goodmornings are my absolute favorite for strengthening the spine – especially when a hip hinge is involved like during a pull of any sorts. With my weightlifters, I normally stick to a regular goodmorning, but there are several variations you can try, such as wide stance, suspended from a chain, off pins, seated, and with bands or chains. (This sounds like a chance for another article.)

Depending on the variation, you will be working specific weaknesses. For example, a goodmorning that starts lower on pins will more closely mimic starting in a more static position – like a pull with an initial concentric contraction. This will focus on performing a concentric contraction without the advantage of the stored kinetic energy you gain from a typical eccentric contraction. Once again, I am working on an article fully dedicated to variations of the goodmorning.

Safety squat bar box squats are great for strengthening the spinal and hip extensors. Now I agree that this movement isn’t specific to a squat necessary in weightlifting, so I only use it sparingly and in the off-season (at least eight or more weeks out from a competition). I only use this movement once per week and in conjunction with at least two to four other straight bar squat sessions. The most non-specific part of this movement is that I have the athlete sit back. I want them on the box with a vertical shin and a more horizontal torso. This movement is designed to strengthen the pull more so than the squat portion of the lift. However, you will reap the rewards of strengthened hips and back muscles.

Obviously this isn’t a great movement to strengthen the quads because the range of motion at the knees is minimal. However, the range of motion at the hip is maximal or near maximal depending on the height of the box. The demand of the internal spinal extensor moment is now through the roof because 1) you’re using a safety squat bar with the weight is distributed in front of the body and 2) your torso is inclined.

This movement is excellent for strengthening the pull especially at position two (when the bar is at or slightly below the knee) when the shins are vertical. The box will teach the body to fire the proper muscles from a static position with the advantage of stored kinetic energy produced by the eccentric phase of the lift. This movement is still great for strengthening the parts of the body required for squatting (back and hips), but it’s not a replacement for high bar back squats and front squats. I consider this more of an accessory movement, whereas back squats and front squats are primary strength movements for Olympic weightlifting.

Once again, the moral of this entire article is to relax with the absolutes. Unless science has proven that a particular movement won’t work or is dangerous, there’s probably a time and a place in training that it will help a lifter. Specificity is key especially in the sport of Olympic weightlifting, but let’s not go overboard. One of Hunter Elam’s biggest competitors is Mary Peck, and she uses low bar back squats in her training. With a 211kg total at 64kg bodyweight, I’d say that the low bar back squat isn’t interfering with the specificity of her lifts at all.

As long as we stay true to specificity the majority of the time, some variation is a good thing. Of course, it’s key to know your athletes. Some athletes respond really well to variation, and some don’t respond well at all. It depends on the individual’s overall athleticism. Athletes that grew up playing multiple sports are normally better with variation. Once again, as a coach you have to know your individual athletes. The big takeaway is to not throw away the baby with the bath water. Almost all movements have a time and place that’s up to us as coaches to determine.

Hip Arthritis? Here Are Some Options

About the Author: Eric Bowman is a Registered Physiotherapist in Ontario, Canada who works in the areas of orthopedic physical therapy and exercise for people with chronic diseases. He’s also intermittently involved with the University of Waterloo Kinesiology program and the Western University Physical Therapy program. He also competes as a powerlifter in the Canadian Powerlifting Union and has completed the CPU Coaching Workshop & Seminar.

This past weekend (as of the time I’m writing this on a train to Toronto), Coach Travis Mash and I had a discussion regarding options for hip osteoarthritis (OA) and whether hip resurfacing, hip replacements, or stem cells would be the best option. It’s an understandable question given that OA is one of the two big musculoskeletal pain problems in today’s society (along with low back pain) and, given the aging of the baby boomers, it’s expected that these will rise.

Serious athletes aren’t immune from this either. A recent paper showed that competitive runners were actually at a higher risk of developing OA than sedentary individuals. Heavy athletes (such as powerlifters, strongman, football players and bodybuilders) are at a higher risk of OA even when generally healthy.

It’s impossible for me to make recommendations for each individual with hip pain and hip OA without assessing them and understanding their situation. That said – people need to know the risks and benefits of the different, more invasive, options for hip OA.

First Things First: Conservative Options

I’d be crazy if I didn’t first recommend the simple steps for helping with hip OA which can greatly improve symptoms and have considerably lower risk compared to the options which I will discuss later on the article. The more conservative options include:

  1. Losing weight: Increased body weight is a big risk factor for OA, and some research has shown that losing weight is associated with improved pain and symptoms. If you’re considerably overweight and unhealthy, working with a doctor and a certified exercise physiologist (through ACSM or CSEP) is a good start to improving your symptoms.
  2. General strengthening of the hip, thigh, and core muscles: Powerlifters and weightlifters are pretty good with strengthening the quads, hamstrings, and glute max muscles as they are the ones that contribute to success in the squat, deadlift, snatch, and clean and jerk. But in many weight training clientele I’ve worked with, the abductors (i.e. glutes medius & minimus), adductors, and hip rotator muscles tend to be neglected. Strength athletes (with the exception of strongman) tend to train only in one plane of motion. If you aren’t training all of your hip and your core muscles, that’s another vital step that may improve your symptoms. Worse comes to worse – you’re better off coming out of the surgery.
  3. Improving sleep: Poor sleep can be a risk factor for a lot of different musculoskeletal pain conditions and for chronic pain. Some simple steps you can to improve your sleep are:
    • Going to bed and getting up at the same time every night
    • Limiting (if not eliminating) caffeine and alcohol use after lunchtime
    • Minimizing screentime before bed (I’m a bit of a hypocrite and struggle with this part)
    • Making sure the environment is cool, dark, and quiet

    If you find these steps aren’t helping your quality of sleep, I recommend you get a sleep study – especially given the amount of bigger athletes who have sleep apnea and rely on CPAP machines.

  4. Managing psychosocial factors like stress, anxiety, and depression: these are major risk factors for chronic pain and poor recovery. I’m not a doctor (nor did I stay at a Holiday Inn Express last night) – but if simple steps such as eating right, exercising regularly, sleeping well, and better time management/organization aren’t helping … then it’s worth seeking out professional counseling or help to deal with these issues.

Protocols for Aches and Pains, Muscular Imbalances & Recovery

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Prevent injury, reduce pain and maintain joint health with Travis's specific corrections for your individual muscular imbalances.

Now with that out of the way, it’s time to answer Travis’s question: hip replacement vs hip resurfacing vs stem cell therapy – which is the best option?

Stem Cell Therapy

I could only find two human studies on PubMed which totaled 28 participants who were undergoing stem cell therapy for OA of the hip. These studies showed a slight improvement in pain with no complications.

As a disclaimer these studies were done in very small populations and research is needed to determine how long these effects last. My personal (anecdotal) bias and observations of any kind of cell injection are that many of them have shorter lasting effects in people.

Hip Resurfacing vs Hip Replacement

This area has been much more thoroughly researched and is an area I have considerably more experience with through doing a placement/internship at University Hospital in London, Canada. There I saw numerous clients post hip replacement (total hip arthroplasty) and resurfacing from surgery to discharge. I’ve seen the surgery done in person and have gotten to meet some of the surgeons involved in the practice guidelines surrounding THAs.

In terms of short term outcomes, some research has shown advantages of hip resurfacing over hip replacements, such as:

  • Less pain 24 hours post-surgery
  • Shorter hospital stay (by about 2 days on average)
  • Less blood loss and transfusions
  • Lower rate of hip dislocations

In terms of overall pain and functional outcomes, aside from a few odd questionnaires here
and there, the outcomes for pain and physical function are generally the same between the two
surgeries.

The big advantage of hip replacement over hip resurfacing is that the implements last longer and need less revision.

In my experience, and the research says this, the vast majority of people do quite well after a hip replacement … and the anterior hip replacement approach has good evidence when compared to the lateral and approaches. The people whom I see struggle are:

  • People who have let themselves go and are incredibly obese, weak, and/or inflexible heading into surgery.
  • Those who don’t do their exercises and/or are afraid of moving the operated hip for fear of pain or damage.
  • People who unfortunately suffer from central sensitization, a condition in which the entire nervous system and body is hypersensitive and produces excess levels of pain in response to stimuli. These are examples of people where a more generalized approach focusing not just on exercise or surgery but on general health (i.e. diet, sleep, stress, beliefs) can be necessary and essential.

Again – it’s impossible for me to make specific recommendations without knowing your situation, but I hope this provides some useful tips for future consideration. As always, thanks for reading.

References

Ortiz-Declet VR, Iacobelli DA, Yuen LC, Perets I, Chen AW, Domb BG. Birmingham Hip Resurfacing vs Total Hip Arthroplasty: A Matched-Pair Comparison of Clinical Outcomes. J Arthroplasty. 2017 Dec;32(12):3647-3651. doi: 10.1016/j.arth.2017.06.030. Epub 2017 Jun 23. PubMed PMID: 28711342.
Shimmin AJ, Baré JV. Comparison of functional results of hip resurfacing and total hip replacement: a review of the literature.Orthop Clin North Am. 2011 Apr;42(2):143-51, vii. doi: 10.1016/j.ocl.2010.12.007. Review. PubMed PMID: 21435490.

Alberta Hip Improvement Project., MacKenzie JR, O’Connor GJ, Marshall DA, Faris PD, Dort LC, Khong H, Parker RD, Werle JR, Beaupre LA, Frank CB. Functional outcomes for 2 years comparing hip resurfacing and total hip arthroplasty. J Arthroplasty. 2012 May;27(5):750-7.e2. doi: 10.1016/j.arth.2011.10.004. Epub 2012 Jan 28. PubMed PMID: 22285258.

Yoon RS, Geller JA, Nyce JD, Morrison TA, Macaulay W. Hip resurfacing is less painful at 24 hours than hip replacement.Orthop Clin North Am. 2012 Nov;43(5):e8-13. doi: 10.1016/j.ocl.2012.07.002. Epub 2012 Sep 8. PubMed PMID: 23102425.

Marshall DA, Pykerman K, Werle J, Lorenzetti D, Wasylak T, Noseworthy T, Dick DA, O’Connor G, Sundaram A, Heintzbergen S, Frank C. Hip resurfacing versus total hip arthroplasty: a systematic review comparing standardized outcomes. Clin Orthop Relat Res. 2014 Jul;472(7):2217-30. doi: 10.1007/s11999-014-3556-3. Epub 2014 Apr 4. Review. PubMed PMID: 24700446; PubMed Central PMCID: PMC4048407.

Emadedin M, Ghorbani Liastani M, Fazeli R, Mohseni F, Moghadasali R, Mardpour S, Hosseini SE, Niknejadi M, Moeininia F, Aghahossein Fanni A, Baghban Eslaminejhad R, Vosough Dizaji A, Labibzadeh N, Mirazimi Bafghi A, Baharvand H, Aghdami N. Long-Term Follow-up of Intra-articular Injection of Autologous Mesenchymal Stem Cells in Patients with Knee, Ankle, or Hip Osteoarthritis. Arch Iran Med. 2015 Jun;18(6):336-44. doi: 015186/AIM.003. PubMed PMID: 26058927.

Mardones R, Jofré CM, Tobar L, Minguell JJ. Mesenchymal stem cell therapy in the treatment of hip osteoarthritis. J Hip Preserv Surg. 2017 Mar 19;4(2):159-163. doi: 10.1093/jhps/hnx011. eCollection 2017 Jul. PubMed PMID: 28630737; PubMed Central PMCID: PMC5467400.

Issa K, Palich A, Tatevossian T, Kapadia BH, Naziri Q, Mont MA. The outcomes of hip resurfacing compared to standard primary total hip arthroplasty in Men. BMC Musculoskelet Disord. 2013 May 8;14:161. doi: 10.1186/1471-2474-14-161. PubMed PMID: 23656900; PubMed Central PMCID: PMC3652766.

Ward WG, Carter CJ, Barone M, Jinnah R. Primary total hip replacement versus hip resurfacing – hospital considerations.Bull NYU Hosp Jt Dis. 2011;69 Suppl 1:S95-7. PubMed PMID: 22035493.

Penny JØ, Ovesen O, Varmarken JE, Overgaard S. Similar range of motion and function after resurfacing large-head or standard total hip arthroplasty. Acta Orthop. 2013 Jun;84(3):246-53. doi: 10.3109/17453674.2013.788435. Epub 2013 Mar 26. PubMed PMID: 23530872; PubMed Central PMCID: PMC3715815.

Elliott Hulse on Being a Six-Figure Strength Coach – The Barbell Life 228

If you’re a strength coach, Elliott Hulse wants you to earn six figures a year.

Most know him as a YouTube superstar – and that’s a massive part of his business. But his real love and his real business is being a strength coach.

Elliott got his start following in the footsteps of my friend Zach Even-Esh. His gym was raw. It was simple but effective. He knows his stuff as a trainer.

But Elliott is also a great marketer. He’s used lessons from the direct response marketing world to skyrocket his business – and now he wants you to do the same.
 

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How he built up to $35,000 a month on YouTube
  • What he would do if he were starting now
  • How his business has evolved and the mistakes he made along the way
  • Growing a coach’s income up to $10K a month in only 10 weeks
  • Starting a gym with equipment made of… trash?
  • and more…

Finding Time to Train as a Busy Woman by Crystal McCullough

“Balance is not something you find, it’s something you create.”
– Jana Kingsford

For most of us, we have obligations outside of the gym. Some of us work out simply for our health, while others of us are training at a high level for our sport (i.e. weightlifting, powerlifting, CrossFit). There is only a very small percentage of athletes who have the ability to treat training and recovery as their full time job without distractions. Obligations can be work related, school related, or family related. We can make a million excuses about not having time to go to the gym (and many of these excuses may even be valid). The bottom line is that we make time for things that are important to us. No matter how busy we are, if we prioritize our health and fitness as important, we will find a way. Balance is key!

THE PLAN

Whatever combination of busyness you have, goal setting, prior planning, and time management are key components of successfully staying active in the gym and training. I am a wife, mother, coach, business partner, and elite athlete. Each of my days are spent doing a combination of these things:

  1. Spending time with Wayne and Morgan – My husband and I find time throughout the busy day to go on walks or go to breakfast so we can have couples time. Morgan and I spend time together watching silly TV shows and talking on the way to and from the gym. THIS is my number one priority, but I know that I can always do a better job.
  2. Coaching – I coach our morning adult fitness classes at L.E.A.N. two to three times per week as well as coach weightlifting with Travis each afternoon. I also travel to the National meets with the team to help Travis coach.
  3. Managing a gym – I am the general manager of L.E.A.N., and I have daily obligations of answering emails, marketing, membership recruitment and retention, programming, cleaning, etc.
  4. Training – I compete in powerlifting and train five to six times per week.
  5. Programming for online athletes – I have 30 online athletes who I program for through our Silver Level program. I have weightlifters, powerlifters, and CrossFit athletes.
  6. Customer service – I am the person you email when you need anything at the support@mashelite.com email.
  7. Podcasting – We spend three to four hours every couple of weeks talking to guests on the podcast.
  8. Homeschooling Morgan – We are on a break right now (thank goodness!), but when we are in session, I grade his daily work and issue his tests to him.

This may look like a lot – and if I’m being honest, it is. However, I wouldn’t give up a single one of them! I have an amazing support system with my husband, Wayne, and my son, Morgan. Wayne has taken on two to three mornings of coaching adult fitness classes at the gym for me, and he coaches when I go out of town with our weightlifters. He will also start helping me with marketing and membership recruitment. He brings Morgan to the gym to train on the days I can’t come home mid-day. He cooks dinner, does housework, and helps Morgan with school. I couldn’t do all of this without him. Morgan keeps me accountable with my training and pushes me to always be the best version of myself. Both my husband and my son help me to stay balanced.

I say all of this, not for you to feel sorry for me or to brag, but to prove to you that with the goal setting, prior planning, and time management, it is possible to stay on track with your health and fitness despite all of your obligations.

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Overwhelm

Women in the roles of wife and/or mom sometimes feel even more overwhelmed than men. We feel like there are certain things we are supposed to be doing. Giving up our own time for fitness is the first thing to go. We put others’ needs before our own. We identify as someone’s wife or someone’s mom, and we can lose ourselves if we don’t learn to find balance and prioritize.

I have found through trial and error that I have to go through a set of simple steps regularly in order to be successful. There are some weeks I am more successful than others. These are a few steps that I try to work on each week:

  1. Set aside time to go to the gym and train. Make an appointment with yourself!
  2. Set training goals. This can be as simple as getting in the gym x days a week or as specific as a meet or competition to train for. I personally find that I do better when I have a meet I am training for. When you have goals, you are more likely to keep the appointment you made with yourself. Be realistic with your goals.
  3. Make a list and prioritize all the tasks you have to complete throughout your day. Check off tasks as you accomplish them. Block out specific time blocks for each task.
  4. Lose the excess baggage. If there is something or someone bringing you down and keeping you from reaching your full potential, lose it. This can be as simple as getting off social media if it interferes with your productivity.
  5. Have open communication regularly with your family and friends to let them know what you need from them as a support system to be successful.

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Here are a few additional pointers for moms and wives especially out there having a hard time balancing everything and on the verge of losing themselves:

  1. Work toward an integrated life. Perspective is crucial in order to create harmony in your life – by having a balance of time for yourself and time for your family. If you have these two things, there won’t be guilt over all the other things. Only you will know the formula that works best for you.
  2. Don’t feel guilty for finding a better version of yourself. What I mean is don’t stay home from the gym or fail to pursue dreams because you feel guilty for taking time for yourself. As my husband says (via a Rich Froning quote), “A happy wife is a happy life.”
  3. Realize that following your dreams only encourages your children to follow theirs. You teach your children a valuable lesson of how important health and fitness is in their lives by including them.
  4. Life will knock down even the best of us at times. Learn how to get back up, brush it off, and continue forward!

Creating balance in your life isn’t going to happen overnight. There are times you will feel overwhelmed. I still have my moments of being overwhelmed. Don’t let yourself get to this point if you can help it. Regularly go back to the steps and make sure your goals are realistic, the way you manage your time is working, and you have communicated your needs with your support system.

I hope this article gave you something to think about and can provide you with some simple strategies to maybe make your life a little less hectic without giving anything up you love!