Monday, April 30, 2012

Girls against Curls

"Girls against curls in the squat rack" didn't rhyme as well...

It's been a while since I've been in a commercial gym, but this video reminded me of one of my biggest pet peeves.  I'd walk into the gym on a Saturday morning for a heavy squat session at a commercial gym and some "Bro" would be in the squat rack curling his brains out.

Vive la resistance!

And keep curling bro...

Sunday, April 29, 2012

Beckett Thai Boxing Video

Some video of 10 year old Beckett with GTS Strength Coach Andrew as they work on their Thai Boxing skills.

Tuesday, April 24, 2012

When is it ever enough...

Great blog post from Beauty lies in Strength entitled "When is it ever enough"

Running and the Weight Room

Via Interview on Sports Nutrition Insider

"SNI: What is the single most common myth held by runners in general? 

Sonja: I find it is similar to a myth that exists in the fitness world: That more mileage is always better (in the fitness world a common misconception is that more cardio is the best way to lose weight and get lean). I have found, especially as a Masters athlete, that quality vs. quantity of my training is most important and rewards me with better races. Of equal and related importance is a focus on my speed and efficiency via work both on the track and in the weight room."

Community Spotlight: Balance By Nutrition

My wife Anna and her business (Balance By Nutrition) was recently featured in a local magazine called Natural Awakenings... Check out the article on page 15!

GTS video of night group training

Special thanks to Joe Buys for taking video of one of our night group strength training classes.

In this video you can see our GTS Athletes performing just a few of the various squat, lunging and deadlifting patterns we train.


The Best Workout in the World

A very insightful blog post...

via (Health Habits) The Best Workout in the World...

"… is the one that you actually enjoy.
 If you like swimming…..swim If you enjoy dancing…

If you enjoy lifting ridiculously heavy weights….then lift those damn weights

The fitness industry is constantly coming up with new & improved fitness classes & gizmos to keep you spending money.

The most important factor in a successful fitness program is consistency.

If you don’t enjoy what you’re doing…you WILL eventually quit…."

Sunday, April 22, 2012

Confirmed: He who sits the most dies the soonest

Great Article on the impact of sitting...

Confirmed: He who sits the most, dies the soonest.

"...It also found that you can't exercise this effect away, though exercise does help reduce it greatly...  The study's simple message is that spending more time standing and less time sitting prolongs life."

Thanks for sending Dennis!

Andrew 525 lb DL

GTS Assistant Strength Coach, pulling a 525 lb RAW deadlift at 4 Star Gym.

Monday, April 16, 2012

GTS Reverse Band Squat

Demonstrating another staple strength movement in the GTS Program.

 The Reverse Band Squat...

  • Allows us to overload the top end part of the squat, adding additional stress to the body while maintaining a full range of motion. 
  • Teaches the lifter to focus on accelerating through the bottom portion of the lift as the weight continues to get heavier. 
  • Completely deloads the bar at the top of the movement so the lifter knows how much weight is at lockout. 


Tuesday, April 10, 2012

The Fat Loss Mindset - Nia Shanks

Absolutely loved Letting of of the Fat Loss Mindset blog post from Nia Shanks.

Via Letting of of the Fat Loss Mindset
"Before I explain what I mean by “letting go of the fat loss mindset”, you should answer a few questions: 
  • Is fat loss the main goal of your strength training, cardio, and nutrition efforts? Let me rephrase that – have you been training and eating with the goal of fat loss for an extended period of time, as in several months, or perhaps even years? 
  • Are your workouts fueled by the “I want to lose fat and look better” mindset? 
  • Are your daily food choices driven by thoughts like “I shouldn’t eat that” or “that will just make me fat”? 
  • Are you constantly concerned about being in a caloric deficit each day by restricting even healthy foods and getting in “extra” workouts? 
  • Do you weigh yourself on a daily basis, or several times per week, in hopes of seeing a smaller number? 
If you answered “yes” to any of those questions, allow me to propose you to why you can benefit from changing the fat loss mindset." Read more here

Although this blog post probably resonates more with women then men, I think its an important read for either sex.  Many of us place entirely too much focus on the aesthetic benefits of training.

At Game Time Strength we strongly encourage our clients and athletes to focus their efforts on improving their strength and overall wellness through balanced nutrition, stress reduction and adequate sleep.  If those things improve, over time the aesthetic benefits will follow!

El Segundo Community Wellness Day!

Mark your calendars for April 28th and come support 4 Star Gym and Game Time Strength as we participate in El Segundo's Community Wellness Day!

Thanks for your support and looking forward to seeing everyone there!

Wednesday, April 4, 2012

Growing Bolder - Gordon Santee Radio Interview

Inspiring radio interview from good friend, former training partner, and mentor Gordon Santee (65 years old). 

Radio Interview and Intro Via Growing Bolder

He's the holder of multiple world records (79 and counting!) and has the body of a man 20 years his junior. But 65-year-old Gordon Santee says that he isn't a natural athlete -- and he, like many of us, needed a spark of inspiration to commit to a healthy lifestyle. 
When he was just a child, Santee's father passed away, and he was left to find his own way in life. So he learned to set goals, reach milestones and push himself to be as healthy as possible. It wasn't always easy, and Santee battled many obstacles including a diagnosis of cancer, but he never quit. 
At 50 years old, in the best shape of his life, Santee even volunteered himself for a drug test so that his incredible feats wouldn't be questioned. Today, those feats continue, as he competes in powerlifting events like squat, bench press and dead lift. 
He spends his days working in retail, and trains at night. So what's his secret, and what does he want Growing Bolder listeners to know about how me makes it all work? Find out, as Santee shares his routines and motivation for staying fit for life.

Listen to Radio Interview Below

Find more inspiring video, audio, and images at Growing Bolder.

Tuesday, April 3, 2012

Exercise to improve deadlift technique

Here's an exercise we practice pretty frequently to improve deadlift technique.  This movement improves the overall deadlift pattern by...

  • elongating the range of motion slightly with the use of 2-3 inches of boards, with the goal of improving the bottom range of the pattern.
  • providing forward band tension.  This forces you to pull the weight into your body, engaging the lats and triceps (muscles often forgotten when performing the lift). 
  • Forward band tension also forces you to concentrate on where the weight is in relative position to your body.  The goal should always be to keep it as close to your body and over your center of mass as possible. 

GTS Deficit Deadlift with forward band tension.