Velocity Performance Training Core Circuit

Give this circuit a whirl:

Do 3 rounds, keep abs engaged the entire time
-walking baskeball lunges
-seated russian twist hand -off
-plank with alternating hip roll




How did you do?

Best in Health & Fitness,

Marty Ozaeta
Velocity Performance Training
831.601.6529
www.VelocityPerformanceTraining.com

655 lbs. Dead-Lift

Velocity Performance Training
www.VelocityPerformanceTraining.com
Marty@VelocityPerformanceTraining.com
831.601.6529

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What It Means To Be A Dad

What It Means To Be A Dad

 

A mother and a father – we all started here. We have this in common. Most of us have great memories of our parents. And an unfortunate few don’t. Regardless, there always seems to be a deep innate love for the two people that gave us life.

As Father’s Day approaches this Sunday, it brings back memories when I was younger.

But now, with one son of my own, Father’s Day has become more and more meaningful each year. In today’s article, “What It Means To Be A Dad,” I want to share 3 favorite moments  with my Dad. I also want to share 3 favorite parts of being a dad, and then I have an action step for you. Let’s dive in.

First off, my father is an extremely gregarious man. He knows EVERYONE and everyone knows him. His presence is felt from a mile away and he genuinely cares about people.  My father has a lot of great ‘fatherly’ traits. He has 2 kids (yes, I still count my sister even though she is in a better place now).

3 Favorite Memories of My Dad:

• Shopping together for his birthday card. We didn’t have a lot of money growing up. So we would go to the store when I was young and we would read birthday cards together. I remember laughing so hard with him.
• “Don’t be like an ostrich.” I used to spend a lot of time in my Dad’s Nissan. He would be driving me somewhere… soccer games, football practice, basketball, baseball… you name it. And whenever he would make me laugh (he tried often), I would look out the window so that he couldn’t see me. But he still knew. And he would joke that when an ostrich sticks his head in the ground, his butt would stick straight up in the air. And I would just laugh even more until my shoulders would be moving with uncontrollable laughter.
• Time. My Dad attended every single game and most every practice.

Fast forward to today. I have one son Tyler (2.5).  My first thought is always “I don’t know how my Mom and Dad had 2, because 1 is hard enough!”

And as Father’s Day 2013 approaches this weekend, here are 3 of my favorite “moments” with my son now.

• Morning routine. I eat breakfast with Tyler every morning. The time spent with Tyler in the morning is precious and I savor every minute. We typically talk about animals and  I often have a “word of the day” or “number of the day” in the 20-minute drive to daycare. Really, it’s just about connecting and sharing. And I laugh. And I look in the rearview mirror and I see him smiling (and not looking out the window!).
• Travel. My son loves to travel and he LOVES hotel rooms. I’m not sure why, but I think it’s the newness and adventure of going to new places. I love the look of curiosity on his face when we arrive someplace for the first time. My hope is he continues to have this zest, zeal, and insatiable appetite for travel and adventure all through his life. It’s an important part of our growth and development, our cultural understanding and our appreciation for others. It’s an important part of LIVING.
• Bedtime rituals. I love hearing a “download” about his day. What he did at daycare,  and any other random thoughts that imaginative young minds have.

We say our prayers. Ty say’s, “I’m so happy, I can do anything.”

Parenting isn’t easy. And if you’re a parent, you know what I’m talking about. Parenting is undoubtedly the hardest job I’ve ever had.

And probably one of the hardest parts of parenting is PATIENCE. As a family of 2 or 5 or 10, you have to work as a team. And on any given day, someone is bound to be struggling – tired, moody, sometimes just overwhelmed with trying to grow up (and I don’t just mean the kids!). Family life is not for wimps. You set high expectations and expect things to get done. Sometimes they do and sometimes they don’t… So we continue to work harder to help each other grow.

Wow! You don’t need to be a parent to empathize with this. PATIENCE truly is a virtue in all aspects of life. I could be talking to teachers, coaches, businesspeople… leaders of all kinds. Daily life tests our patience and we could all stand to improve in this area. We could be more loving. We could be more tolerant. We could be more giving. We could be more patient. What “more” could you be?

This week is Father’s Day week. And whether or not you are a parent, it’s a great time to reflect on our parents (living or deceased) and to remember special memories.

And if you are a Father, Happy Father’s Day! Keep leading, loving, and creating special moments with your kids – no matter what their ages. After all, we must “always do our best…and NEVER give up.”

One thing I learned from my Dad is the most important thing you can show your children is love. And the way you spell LOVE is T.I.M.E.

Create a great week.

Marty

PS. Attention Moms and Dads: I would love to hear your stories and rituals too. Share a favorite memory of your Dad or a favorite moment with your kids in the Comments section below (Moms welcome too!).

 

3 Reasons Young Female Athletes Should Weight Train

“I don’t want my team getting all buff. I just want them toned”. This was an actual quote from a College women’s basketball coach directed towards the program I was designing for the team when I first started working with them. This not only told me quite a bit about his knowledge of training physiology, but about her actual effectiveness as a coach.

As a coach, isn’t your goal to provide the best competitive opportunities for your athletes? Have you ever heard a coach say “Oh man, that girl on the other team is killing us under the hoop because she is so TONED!! When a girl gets blind-sided and stays on her feet averting certain injury, is it because she’s “toned?”.

The answer is no! It’s because she’s STRONG.

Coaches and teams alike lament opponents that are strong and fast. Does your daughter want a college scholarship? She better be lamented by other teams!

The data on the advantages for females who weight train is so available and compelling, I really can’t excuse coaches from not understanding its importance. An argument could be made that weight training is significantly more essential for female athletes than it is for males.

Unfortunately, the culture of ignorance regarding females and weight training has resulted in a trend of progressively more prevalent sports injuries. The environment in women’s athletics is becoming more competitive, more aggressive, and more physical. However, we do very little to prepare our young women for this. We then wonder why they are eight times more likely to receive an ACL injury in their career than men.

If you work with female athletes, below are three reasons they should be utilizing weight training in their program. There are thousands of other reasons, but these are the big three.

1. Injury Prevention
As I mentioned before, injuries in women’s sports are on the rise. While theories abound in regards to the reasons behind this, nearly every notion boils down to a strength disparage.

Athletic competition favors a select set of movements. It requires these movements to be repeated over and over again thousands of times at high intensity. This process leads to an imbalance in muscular development around the involved joints. Proper strength training aids in counter-acting overuse injury by creating a balance in the strength of accelerating and decelerating muscles around a joint.

Improved strength also aids in balance and stability. An athlete is compromised when an external force is greater than the force they can create to overcome or control it. For example, if a girl’s knee is hit with a force at an awkward angle but her muscular system is able to respond with an even greater force to stabilize the joint, she doesn’t get injured. If the external force wins, it’s an ACL injury.

2. Improved Speed
For most sports, speed dominates the playing field. Many young female athletes have experienced the frustration of losing speed when they reach puberty. A common reason for this is a hormonal influx that increases body fat without a concurrent increase in strength and lean muscle mass. Their relationship of strength to weight is compromised and they are not able to move their body-weight as fast as they used to.

Alternately, due to a different hormonal influx, boys actually increase strength and muscle mass in relation to body-weight during puberty. Boys naturally improve speed during this time, often without training!

Weight training aids in maintaining an advantageous strength to weight ratio in young females. It prevents significant increases in body fat and improves muscular force output. This allows for maintenance and improvements in their ability to move their body-weight at a high rate of speed.

3. Other Young Females Are Not Doing It!
Weight training improves speed, strength, stability, power, and one’s ability to prevent injury. However, most young females are not doing it! If I were a coach and knew of something that offered an exponential advantage to my athletes and in addition, I knew my competition wasn’t doing it, I’d be ALL OVER it!

A good coach can capitalize on others’ ignorance. For the last 4 years, I've worked with a local College Basketball team. Weight training makes up a majority of the program. They’ve won 2 conference titles in that time and have advanced to the final almost every year.
It’s a simple formula. Great coaching + proper preparation= repeated success.

As I mentioned before, there are literally thousands of reasons ranging from psychological to physiological as to why young female athletes should weight train. The above provide a basic framework as to the most obvious and documented advantageous of women hitting the weights.
Introduce weight training to your daughter or team to provide them with an unmatched advantage. I would recommend hiring a professional who understands not only weight training technique, but proper youth physical development.

Be an educated parent and/or coach and don’t contribute to the culture of ignorance that is leading to injury and frustration with our young female athletes! Our young girls can grow to become strong, confident, healthy women!

Marty Ozaeta
Velocity Performance Training
www.VelocityPerformanceTraining.com
www.VPTBootCamp.com
www.VPTBlog.com
Marty@VelocityPerformanceTraining.com
831.601.6529

Early Bird Specials

Velocity Performance Training Health & Human Performance Center is opening up it's doors July 10, 2013.

Pick a membership package that is right for you by June 15, 2013 and we'll take 25% off the membership price!

It's my way of saying "thank you" for your being a part of teamVPT :)

Sincerely,

Marty Ozaeta
Velocity Performance Training

831.601.6529

Marty@VelocityPerformanceTraining.com

Membership Options

#1—SILVER MEMBERSHIP
NOW ONLY $44.25 PER MONTH (WITH 1 YEAR COMMITMENT) THROUGH JUNE 15, 2013


 

$59 per month (with 1 year commitment) (Classes are not included in this membership) ·         Includes access to our world class facility on an unlimited basis. ·         Receive a workout of the week, each week to provide you with a program that is based on improving your overall strength, fitness and conditioning. ·         Includes towel service. ·         Special motivational and inspirational emails. ·         Exclusive specials just for members. ·         2 guest passes per month (to gift away to friends, family and collegues) #2—GOLD MEMBERSHIP (Unlimited Class Membership) NOW ONLY $97.50 PER MONTH (WITH 6 MONTH EFT COMMITMENT) THROUGH JUNE 15,2013   or $112.50 PER MONTH (WITHOUT EFT) THROUGH JUNE 15, 2013   $130 per month (with 6 month EFT commitment); ($150 per month without EFT). ·         Choose from any and all classes on the schedule (Pilates Mat, Yoga, Zumba, VPT Stretch, VPT Core, TRX, VPT Fitness, Cardio Blast, Boxing, Kick Boxing).  (excludes VPT Boot Camp). ·         This membership also includes all the benefits of the Silver Membership, so you have unlimited access to Velocity Performance Training Health & Human Performance Center. #3—PLATINUM MEMBERSHIP (I WANT IT ALL!) NOW ONLY $224.25 PER MONTH(WITH 6 MONTH EFT COMMITMENT) THROUGH JUNE 15, 2013

or

$262.50 PER MONTH (WITHOUT EFT) THROUGH JUNE 15, 2013

I've Had Enough

The Junk Has Got To Go Today I'm going to dole out a little tough love, so brace yourself and know that this is for your own good. It's time that we had an uncomfortable little talk about a very important issue... That junk food in your house. You know the stuff that I'm talking about. The ice cream jammed into the back of your freezer. The packaged cookies that you say are for the kid's lunches. The candy stash that's leftover from the last few holidays. Those bags of crunchy, salty snacks in your pantry. The bottles of soda that you know you shouldn't drink. And the list goes on... Here's the bottom line: If you eat junk food then you'll get fat. Junk = Fat. Now I know that you have justified the presence of junk food in your house, so let's walk through these justifications and I'll shine some truth on it for you. 1) It's For The Kids: This is the oldest excuse in the book when it comes to keeping junk food in the house. It's flawed for many reasons, namely because you know you eat some of it. When junk is in the house you are bound to eat some of it at times. And your kids should NOT be eating junk food on a regular basis, such as in their lunches. It's not good for them and it's not good for you. 2) I Didn't Buy It: Oh, I didn't buy it. My in-laws, friend, sister, kids, spouse bought that. OK, it's still in your house. I understand why you may be hesitant to throw out food that someone else gave you, but look at the big picture. By throwing junk out of your house you are protecting your health and the healthy of everyone who lives under your roof. That's huge! 3) A Little Bit Won't Hurt: When you keep junk food in the house you're fooling yourself if you think that you only eat a little bit of it. The contents of your kitchen become the things that you habitually eat. If there's junk in the house then you habitually are eating it, and a little bit of junk every day adds up to a LOT of junk over a week or month. And you wonder why you haven't lost the weight yet... 4) It's My Favorite: I understand that there may be junk foods that you've become so used to eating that it's hard to imagine going a day or more without it. In this case, you really need to cut the junk out in order to achieve your ideal health and fitness level. Birthdays, holidays, and special occasions are the time to have a taste of your old favorite junk. And after you've stopped eating it daily you may find that it doesn't even taste as good as you remember. 5) Life's Too Short: YOLO, right? (You Only Live Once) If this is your excuse for having junk food in the house, then I've got a new one for you. YOLO, so why not live that life in a healthy, fit, attractive body that's full of energy, free from aches and pains and looks amazing?! Being fit and healthy is so much more rewarding that eating a favored junk food every day. Nothing tastes as good as fit and healthy feels. Now it's time for you to take action. All you need is a big black trash bag and the determination to be fit and healthy. Grab that bag, march into your kitchen and start pitching the junk. Look for anything in a package that contains processed sugar, grains and high amounts of sodium. Go get 'em! Wheeew! Didn't that feel great? Your kitchen is now wholesome and healthy, and your body will be too. Eating a healthy diet, free from junk, is one side of the equation when it comes to getting into amazing shape. The other side is consistent, challenging exercise. I'm here to take care of the exercise in your life. All you have to do is show up when I tell you and then give it your all for that short amount of time. Easy enough, right? This small investment of time and energy truly will transform your body and your life. Call or email today to get started on the last exercise program that you'll ever start, and the one that gets you into your best body ever.

"Can't" is the cherished mantra of people too scared to pursue their potential.   Best in Health & Fitness,   Marty Ozaeta Velocity Performance Training Marty@VelocityPerformanceTraining.com 831.601.6529