Follow our Feed
....a reminder!!!
....I have noticed that there are still a HUGE number of you still subscribed to this blog...
...want some new posts? jump on to www.elitewinnipeg.com and hit fISH's BLOG...you can get an RSS feed...EASY AS PI(e)..(for all of you math fans!)
Onward and Upward,
fISH
....GOOD BYE QUICKBLOGCAST....
...All good things EVENTUALLY COME TO AN END...
...WITH THIS BLOG, I AM SAYING "GOOD-BYE" TO QUICKBLOGCAST...
...for those of you who would like to continue to subscribe to fISH's blog...
...log onto our new website and you will see an "RSS" symbol to the immediate right of our PERFORMANCE LOGIN...
..."CLICK" on that- and it will walk you through the subscription process...
...until NEXT TIME ELITE NATION!
...ONWARD AND UPWARD,
...YOUR PAL,
...fISH
...another NEW HOME!!!
...for all of you who reside in the NATION may have noticed, we also have a new website...
...and with growth can come a few little growing pains...
...here is a little one...
IF YOU SUBSCRIBE TO THE BLOG- and there are a lot of you!!!
You will notice a bit of a gap in the access to some of the most recent ones...
Please re-subscribe via RSS or the ol'fashioned way with my blog on the NEW SITE.
Unfortunately, the new provider is not compatible with the old one!
Good news= THE NEW ONE WILL BE UP AND RUNNING AT 100% EARLY NEXT WEEK!
Until next time ELITE NATION,
Enjoy your NEW CYBER HOME,
Onward and Upward,
your pal,
fISH
...WHY?...FOOTBALL/ HOCKEY NUTRITION
...PROPER NUTRITION is as important as what you do in the GYM!!!
...Have you ever wondered why you have been told to drink chocolate milk after a game...
...or WHY a pre-game meal consisted of spaghetti?
...You are probably playing 40 + games and a hundred practices a year if you play hockey...
...Why are you investing that much time in getting better if you don't work on your nutrition?
...If you play football...your off-season training dictates your success on the field...
....MAYBE ONLY 8 GAMES A YEAR!!!
...Why not make sure that you have done EVERYTHING you can, to make those 8 games count?
WHAT IS THE ANSWER? HERE IT IS!!!
FEBRUARY 16TH- 7:00 PM- AT THE RINK- 91 LOWSON CRESCENT; IN THE BOARDROOM.
UNDERSTANDING NUTRITION FOR FOOTBALL AND HOCKEY!
SEMINAR BY JEFF FISHER
DURATION 1.0 HOUR
COST- $0.00 IF YOU ARE A MEMBER OF THE NATION!!!
To register, contact BIG-MO at 831.6758 or at manager@elitewinnipeg.com
UNTIL NEXT TIME ELITE NATION!
Onward and Upward,
Your pal,
fISH
...rest...
...how many days should I train?...I get that question 100x day...
...prior to answering that, there are many things that we have to take into account that will influence the answer...
1- what are your goals? basic fitness (3x week) to advanced recreational fitness (5x week)
2- is it sport specific? if yes, what phase are you in? Off-season/ In-season/ Speed/ Power...
3- is your nutrition on track? if yes, that may "buy you an extra session" per week..
...as you can see the deciding factors in how many days you should train per week are numerous...but none more important than REST!!
...What type of rest are you getting?
...Rest is not just sleep or lying around in front of the tube...it is what you are doing on your off-days from your training...
...Rest is what your body needs to help make the adaptations to the stressors that you have introduced to your body in your last training session...
...Rest can be..and SHOULD include- SLEEP (studies show that people who sleep less than 6 hours per night, not only show decreased levels of physical adaptations during training but are also up to 40% more likely to develop heart disease)
...Rest is often overlooked in a periodization program; it is the secret to your success...when coupled with the bouts of hard work that sandwich...high quality, sufficient quantity rest.
Tips for GOOD REST:
1- Make it a ritual- start a rest day off in a positive way that you can EASILY repeat. A walk, a cup of green tea or YOGA is a great way to start off an easy day of recovery...
2- When it comes to sleep- keep the TV out of your bedroom; your bedroom should be a relaxing sanctuary where you sleep and rejuvenate; studies have shown that falling asleep with the tv on results in a less restful sleep. So turn off the tube!
3- Massage- when it is a regular thing or a monthly treat; massage is a great modality to help you rest well. An hour under the hands of your local massage therapist can help decrease tension (even emotional!) and increase blood flow...FEELING GREAT is a great start to your day of REST.
4- Make it a ritual (part 2)- finish your day in the same way you started; with a routine; A hot shower, a cup of Valerian Root Tea, an hour of reading- Just because you are in bed doesn't mean you are resting as well as you could...prep for it...you will be amazed by the results!
5- HAVE FUN!- There is no better way to RELAX that having some fun. Studies have shown that athletes who stay sub maximally active during their post-season phase of training adapt more quickly to the maximal training stimuli when they return to their training again- (what does this mean? Taking some time off of the gym? Rent some ICE (try the RINK Training Centre for a REAL EXPERIENCE!); go skiing- staying moderately active allows your body to recuperate and stay healthy for your next bout in the gym (whenever that may be!)).
How many days a week should YOU be training?
It depends...ARE YOU GETTING ENOUGH REST?
Until next time ELITE NATION.
Onward and Upward,
Your pal,
fISH
ELITE PERFORMANCE UPDATE!
Ryan Anderson, who should coincidentally be, at home RESTING right NOW! Conquered the Arrowhead 135 this week!!!
What is the Arrowhead 135? A 135 mile FOOT PROPELLED (run, walk, jog, even crawl) Race held in the dead of winter...
Ryan finished the race in just shy of 60 sleepless hours.
Congrats Anderson; another BIG ACCOMPLISHMENT in the bag...and I would imagine...MANY MORE TO COME.
Try another ELITE PERFORMANCE!
Namaste,
fISH
...breathe it in!!!
...sit back...and BREATHE IT IN...
...it is your life...it is the life YOU HAVE CREATED!!!
...loving it? Congrats....you deserve it...you have probably worked for it along the way...
...AND developed a relationship with what is important to YOU...
...does that big breath in STINK?
...well, you did that too!...you created your world...and you need to change it...
...more and more research is showing in fact you ARE WHAT YOU EAT!
...I literally receive dozens of requests per week from the fringes of THE NATION...
(blog subscribers; RSS feeds...people who aren't in THE FIRE at Lowson daily...but wish they could!)
...asking what they can eat to feel/ perform better...
Let's break it down for them
We have evolved to store fat=true.
Only in the past 60 years or so, have we been able to rely on a steady flow of nutrient rich foods...
Over the millennia- one big feed a day was stored as fat...to stave us over to the next meal..whenever that would be.
Now, with the fridges, electricity and efficient transportation; not only are we not only having one meal of rabbit and dandelion leaves per day...
we are eating well...OR AT LEAST HAVE THE FREEDOM TO CHOOSE...
Now it is about what, when and why...
Getting started on the road to your HAPPINESS/ PERFORMANCE...WORLD DOMINATION (YOU CHOSE!)
Meal 1.0
Breakfast
Let's start with some protein. Haven't had any since last night...AND if you don't put it in your body...you HAVE to get it from somewhere...guess where that is? BREAKING DOWN YOUR OWN MUSCLES!...
Let's start with a protein source- whey protein and or eggs the two highest Bioavailable Proteins there is...
Pack in some carbs for your long day; the ELITE rule of thumb let's get 40% of our nutrients in by 11:0 am!- Berries, oatmeal and yogurt is a great way to start your day
Morning snack!
Yes...A SNACK- 11:00 AM COMES QUICKLY...and you should have "killed" almost 40% of your daily calories by now...let's get them in! Berries, yogurt, nuts all great calls.
Lunch
NUTRIENT FEST!!! We have put the calories to bed...now, let's get in fibre, vitamins and minerals.
I like a few different choices from the fruit and GREEN vegetable department; throw in some whole grains and a low-fat protein source and you are GOLDEN!
Dinner
Keep it low cal- don't want to sit around at night with a full belly and shut it down with bunch of unused calories.
Let's start dinner- OLD SCHOOL- a salad is a great call; change it up- with some light dressing and grilled vegetables; have some fun...go for seconds on this low cal entree.
Add some grilled chicken or fish- and you are done!
..THE IN-BETWEENS...
small snacks=good; a few little snacks over the day to prevent calorie loading at meals are a great call
...WORKOUTS...
a small snack 30 minutes BEFORE consisting of a few carbs and a bit of protein will help you push yourself through a calorie burning session!
POST workout- carbs to hold off muscle breakdown mixed with a muscle building protein source is your ticket to a lean-functional body!!!
So the skinny on losing weight and feeling better is simple...and it starts with YOU...
...once again...BREATHE IT IN...look around= HAPPY? I HOPE SO!
...no? Let's start with your Nutrition!
Until Next Time ELITE Nation,
Onward and Upward,
your pal,
fISH
...MORE...
...of what has helped fuel over 15 000 athletes!
...more EL1TE!
To satisfy YOUR ELITE CRAVINGS.
STARTING ON MONDAY THE 6TH OF FEBRUARY!
1- Sundays- 12:00 and 1:00 pm- for those of you who have your own ELITE Program/ Circuit/ Spin
2- THE POWER HOUR- Monday, Wednesday, Fridays- NOON TO 2:30 pm- Circuit or ELITE Programs
3- Daily- Programming has been pulled back to 4:00 pm from 4:30 and we will be offering a 4:00/ 5:00/ 6:00 and 7:00 pm.
More ELITE= More success= More fun
Until Next Time ELITE NATION,
Onward and Upward,
Your pal,
fISH
UPDATE- CONGRATS TO ELITE'S FOOTBALL CONSULTANT- ANDREW HARRIS WHO WON MANITOBA'S ATHLETE OF THE YEAR AT LAST NIGHT'S GALA DINNER!...PROVING ONCE AGAIN, THE HARDER YOU WORK...THE "LUCKIER" YOU GET!
...elite is a mindset...
...elite...put yourself into an environment where you WILL SUCCEED!
...it is not just a facility...it is a culture where people help others to become their best...
...world-class programming, nutrition...and a team that are DEDICATED to your goals.
...whether you are in the running for Manitoba Athlete of the Year, trying to make a team...
...or finally getting in control of the physical component of your busy life...
...it is not about showing up and doing your workout...it is about PARTICIPATING in the CULTURE...
...a culture that goes far beyond THE RINK...it reaches into your home, with your family...
...the grocery store with your choices....your life with a new sense of purpose...
...from the moment you wake up and that first choice you make to get into your car and get to EL1TE for the 6:00 am class...to the last protein shake you have at the end of the day, when everyone else is having milk and cookies...EL1TE is a mindset...it will push you to demand more of yourself...in the gym...in LIFE!
Years ago, one of our long-time clients, Cornell Soccer Star, Sean Mooney captured his interpretation of ELITE like this:
ELITE IS NOT A PLACE WHERE YOU REALIZE YOUR POTENTIAL.
IT IS A PLACE WHERE YOU LOOK AROUND AND SEE ATHLETES FROM ALL DISCIPLINES DOING THINGS THAT YOU CAN BARELY COMPREHEND.
IT MAKES YOU THINK, FORCES YOU TO REFLECT AND MOTIVATES YOU.
IN THE END, ELITE DOES NOT HELP YOU REALIZE YOUR POTENTIAL BUT EVERYDAY IT HELPS YOU REDEFINE JUST WHAT YOU THOUGHT IT WAS...
Push your limits...BE ELITE!
Update:
1- Congrats to Doug Brown, Andrew Harris and CJFL Player of the Year, Ryan Marsch...who have all been nominated for Manitoba Athlete of the Year...yes, 3 of the 5 nominees...from ELITE NATION!!
2- Speed Camp started at the UofM last night, in attendance were the who's who of Manitoba Football Royalty. Coached by Glenn Bruce, the camp lasts 9 more weeks wrapping up with the ANDREW HARRIS ELITE ACADEMY IN APRIL!
3- Good Luck to our good friend Ryan Anderson; Anderson is in the last few days of prep for the Arrowhead 135. A 135 mile winter race. On foot, carrying and pulling his supplies...Ryan begins the trek Monday at 7:00 am, you can follow his progress at www.arrowheadultra.com . Shouldn't be too tough for Ryan, you may remember him from his run/ blade/ bike across Canada just a couple of years ago. Have fun pal.
Until next time ELITE NATION,
Onward and Upward,
Your pal,
fISH
...communication...
...emotion and intelligence...reciprocal agents...just like the electrolytes, sodium and potassium...
...when making a decision...
...an emotional one will limit the amount of intelligence that it is made with ...
...if you can take the emotion out of a decision...it is much easier to make an intelligent decision...
...just yesterday, our good friend and former ELITE Professional, Matt had one of these moments...
...after a few weeks of serious illness and the stress of moving...Matt misinterpreted a message...
...a simple one...
...I gave Matt a piece of information...in a way that did convey the right information...
...BUT not the right emotion...
...not taking into account the stress he has been under as of late....
...and I wish it could have happened differently...
...but it did not...
...as Matt and I discussed it last night...and even likened it to a child-hood game of "telephone"...
...it made me think about all of the important levels of communication that influence interpretation...
...from history to intonation...
...something that can change the interpretation of a simple instructional message...
...to something else entirely...
...the correct message should have been "thanks Harper for all you have done for the Nation...your DEDICATION and invested effort...you will be missed by many...but none more than someone who first met you as a client, hired you as an ELITE Professional and leaves you as a friend, thank you for your friendship and belief in the NATION"...
...remember...it is not just WHAT you are communicating...but HOW you do it.
...a lesson learned.
Until next time ELITE NATION,
Onward and Upward,
Your pal,
fISH
...enthusiasm...
...enthusiasm...more contagious than the flu...
...and NOTHING has more of an effect on your success than this...
...I get to see literally HUNDREDS of athletes on a daily basis...
...and whether they are Hockey or Football Players, Ballet Dancers or Figure Competitors...
...the common denominator of ALL CHAMPIONS...is their enthusiastic approach to training...
...you want something badly enough....and you are enthusiastic about it...YOU WILL GET IT!
...BOTTOM LINE!
Don't get me wrong...it may not come as naturally to you as others...
...or it may take you a while to find some energy....
...true it may be tough when it is -40, dark, 4:30 am....
...but dragging your butt to the gym is NOT good enough...
...you need some fire...enthusiasm....DRIVE...to make "it" happen.
HERE ARE 5 SURE FIRE WAYS TO START YOUR FIRE!
1- MUSIC- LOUD AND HARD...SING ALONG WITH IT IN THE CAR IF YOU HAVE TO!!!
2- GREEN TEA OR COFFEE, MAKE IT PART OF YOUR MORNING RITUAL...A LITTLE KICKSTART TO A TRAINING SESSION IS A GREAT CALL!
3- EYES ON THE PRIZE...I KNOW ATHLETES WHO TAPE A PICTURE OF THEIR COMPETITION OR GOALS ON THE FRIDGE...GREAT WAY TO START THE FIRE IN THE AM WHEN YOU ARE REACHING INTO THE FRIDGE FOR A PROTEIN SHAKE!
4- KNOW THIS...SOMEWHERE SOMEONE WANTS "IT" AS BAD OR WORSE THAN YOU DO...AND ARE TAKING MEASURES TO MAKE SURE "IT" WILL HAPPEN FOR THEM...IF YOU HAVE A COMPETITIVE CELL IN YOUR BODY...THIS ALONE SHOULD DO IT.
5- REALIZE THAT TODAY IS THE YOUNGEST AND MOST READY YOU WILL EVER BE TO MAKE YOUR WORLD BETTER...NO TIME LIKE THE PRESENT!
***Music, green tea, fuel your competitive fire and KNOWING THAT YOUR TIME IS NOW...if that doesn't get you ready to TAKE IT...I hear Good-Life has a special on Zumba Classes!
Until next time ELITE NATION...
TAKE IT..it is yours...2012!!!
your pal,
fISH