Creatine

Although creatine’s role in the energy production process is its most notable trait, there is evidence that creatine can stimulate muscle growth. It does this in a couple of different ways. By allowing you to perform more work as a result of additional energy, increased protein synthesis is stimulated. Secondly, when an abundance of creatine phosphate is stored n the muscle, the muscle will hold more water in its cells and become what is known as “volumized” or “super-hydrated.” The more volumized a muscle is, it will promote the synthesis of protein as well as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair themselves quicker.

Why workout music is Great.

1. REDUCE PAIN AND DISCOMFORT: According to paper published by the National Institute for Health in 2005, listening to any type of music you enjoy is a non-invasive pain intervention method one can use to cope with the pain and discomfort of cancer and other ailments while in treatment (Source: http://www.cancer.gov/cancertopics/pdq/supportivecare/pain/Patient/page5
2. RELIEVE STRESS: Healthy individuals can use music for stress reduction via active music making, such as drumming, to aid motivation for physical exercise as well as passive listening for relaxation says the American Music Therapy Association (Source: www.musictherapy.org )
3. USE MUSIC TO AGE GRACEFULLY AND INCREASE MENTAL AND EMOTIONAL FUNCTION: According to the American Music Therapy Association, music used with elderly persons can increase or maintain their level of physical, mental, and social/emotional functioning as the sensory and intellectual stimulation of music can help maintain a person's quality of life (Source: www.musictherapy.org )
4. STAY HEALTHY: According to the American Music Therapy Association, music can improve even a healthy individual’s quality of life as well meet the needs of those with disabilities or illnesses. Listening to music regularly can

• promote wellness
• manage stress
• alleviate pain
• express feelings
• enhance memory
• improve communication
• promote physical rehabilitation.

5. CLEAR YOUR HEAD: According to an article published in Time Magazine, Nov 2005, the melody and rhythm of music can have a profound affect on improving quality of life for Alzheimer’s patients and their caregivers and can even bring about a response from patients when other stimuli failsStory link: http://www.time.com/time/magazine/article/0,9171,1126738,00.html 

6. BOOST YOUR MOOD: Research conducted by Rollin McCraty Ph.D. and colleagues in 1998, which studied the affect of music on mood tension and mental clarity revealed that music can have a positive or negative affect on mood and suggested that music engineered for motivation may be useful in alleviating tension, mental distraction and negativity. http://www.heartmath.org/research/research-papers/effect-music-mood.html 

7.  PUMP UP YOUR IMMUNE SYSTEM: A 1996 study conducted by Dr. McCraty, Ph.D. and colleagues researched the effects of music on emotion and positive emotional states of the immune and autonomic nervous system in healthy individuals. They discovered that music engineered for mental clarity and balance enhanced immune function

8. STAY HEALTHY: According to the Institute of Heartmath in Boulder, CO, whose researchers studied the physiological and psychological affects of music concluded that music can have a profound and favorable effect on mental and emotional balance from promoting increased autonomic balance and greater coherence in cardiac and brain function, to boosting natural immunity and DHEA levels, to significantly reducing stress and negative affect and increasing positive affect.

9. LET MUSIC CHANGE YOUR LIFE: According the Institute of Heart Math in Boulder, CO, numerous studies have shown that music affects emotions and mood states and can also modify physiological responses.

10. IMPROVE YOUR SPORTS PERFORMANCE: Dr. C. I. Karageorghis, Ph.D. of the United States Sport Academy conducted several consecutive studies in the late 90’s to determine if music aided physical performance for athletes. His research revealed that listening to music when competing could [1] Divert the fatigue factor, [2] could be stimulating or calming, depending on the music pre-competition as a psych-up strategy, [3] the music sound can affect mood and motivation, and [4] specific music and music tempos work best dependent on the activity. He concluded that music is definitely an “often untapped source of both motivation and inspiration for sport and exercise participants.”

 (source http://www.workoutmusic.com/pages.php?pageid=21)

Spinach is Fantastic / 10 reasons why

The benefits of spinach are many. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie. Here are some spinach facts to consider:

1. This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.
   This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
   
2. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.
   
3. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.
   
4. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.
   Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions.
   
   
5. Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
6. Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.
   
7. Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
   
8. Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.
   
   
   
9. Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.
10. The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

The Power Clean

  Elite athletes in all sports have one thing in common...strong and explosive hips. Development of core muscle strength and explosive strength are essential to excelling in sports. This type of strength must be worked at to be attained: enter the exercises of power cleans and hang cleans. These two simple, yet very complex, weight room exercises will develop core muscle strength and explosive hips.When performed improperly power cleans and hang cleans can have the potential for back injury and reinforcement of improper techniques. Proper technique in performing these lifts is paramount in gleaning the most from the time spent and minimizing injury.

   

 Proper technique begins with the beginning stance. The feet are shoulder width apart with the knees inside the arms. The back retains a “flat” posture with flexion of the knees and hips that result in the knees in front of the bar. In this position, the heels are flat, arms fully extended, shoulders are over or slightly ahead of the bar. A flat back posture is attained by retracting the shoulder blades, holding the chest up and out, and tilting the head slightly up.

Upward Movement Phase: First pull

Begin this motion by extending the knees, moving the hips forward and raising the shoulders. The angle of the back is kept constant. The bar then begins to be lifted up. The bar is kept close to the body, retaining straight elbows while keeping the heels on the floor.

Upward Movement Phase: Scoop

This motion begins with a hip thrust forward while continuing to pull upward with legs extending the knees. The torso should be nearly vertical and erect. The shoulders are still positioned directly over the bar with the elbows fully extended.

Upward Movement Phase: Second Pull

This is the explosive portion of the lift. The lifter continues to maintain a flat back while keeping the bar close to the body. Move the bar up by explosively extending the hip, knee, and ankle joints in a jumping action. Do not actually allow the feet to leave the ground, the toes should remain in contact with the ground. At the body’s highest point, shrug the shoulders, flex and pull with the arms. The elbows are kept high during the pull while keeping them over the wrists.

Catch Phase

During the catch phase the lifter rotates their elbows around and under the bar. The wrists extend as the elbows move under the bar. The elbows should point forward or slightly up while the bar is “racked” across the front of the shoulders. The back is kept erect while the hips and knees flex to absorb the weight of the bar. The athlete then straightens the hips and knees completing the lift.

Downward Movement Phase

The bar is slowly lowered and under control to the top of the thighs. The hips and knees then flex as the bar lands on the thighs. Squat down toward the floor maintaining an erect spine and heels on the floor. The bar is then lowered, close to the shins, and placed on the floor. The body should be in the same position as at the beginning of the lift.

As described, the Power Clean and Hang Clean are excellent weight training exercises to develop core and explosive muscle strength. Proper technique must be stressed for the beginning lifters versus weight. As muscle memory improves and the lifter becomes coordinated with the lift explosive strength will follow.

Please feel free to contact one of our Athletic Trainers with any questions you may have about sports medicine or strength and conditioning. Keep in mind that all of our Athletic Trainers are also Certified Strength and Conditioning specialists under the National Strength and Conditioning Association.

Oats!

What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal. Oats are harvested in the fall but are available throughout the year and can add extra nutrition to a variety of healthy dishes.

 

Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.

This chart graphically details the %DV that a serving of Oats provides for each of the nutrients.

lifting weights helps with your running!

When most people think of weight training, they think of size and power, but that is not always the case. There are several methods of weight training that can be used to increase running speed.Here are a few things that you can do to help improve the explosiveness in your legs.This article will explain how to use weight training to increase running speed.

1) Weighted kicks: The first thing you can do is with the pulley machine. Bring the "handle" of the machine down to it's lowest point. Stick your foot in the handle (make sure it's the rectangular or triangular handle).

2) Set the machine to the appropriate weight and stand facing away from the machine with your feet shoulder-width apart.With the foot that is hooked into the handle, make a kicking motion as if you were kicking a soccer ball.Keep your toe pointed down and your ankle locked. Be sure to follow through and make sure all the motion is coming from that one leg. Do three sets of ten with each foot. This will help increase explosiveness and balance from your thighs.

3) Leg Press / Squats: These are used often to increase muscle mass and strength. There are variations that you can do that make these drills speed-based.For both of these, lower the weight that you normally rep by about 30 to 40 percent. Instead of doing three sets of eight or ten, do three sets of 12 or 13 and do them fast. Just like strength training, make sure your technique is impeccable to avoid injury, but do it as fast and hard as you can.

4) Weighted Long Stride: This is a very common and simple drill to do that will help your tone and balance as well as speed.Take two dumbells at a weight that you feel comfortable with (it should slightly lower than the weight you curl), and one in each hands down by your sides.Make sure you have at least 10-yards to work with. Start with your feet together and take a long stride with your right foot. Lower your body to the ground by bending your knees, but keep your torso upright. Lower yourself until your right knee is at a 90-degree angle. Then bring your back foot forward and bring it even with your right foot as you raise back up. Your feet should be back together, and then you can repeat the process with your left foot forward. Do this until you've take 30 long strides and then wait 60 to 90 seconds, and repeat.

5) Weighted Ankles: Strap the ankle weights around both ankles, most of them are 3 to 5 pounds.Set up two cones or markers 5-yards apart. Start at one cone and sprint in a short, quick burst to the far cone, and immediately backpedal backwards. Keep your technique proper and make sure you are going straight forward and backward.Do three sets of six reps of this drill (one rep is to the cone and back, so you'll be going from cone to cone 12 times in a set).This is a great way to improve acceleration and get you to your top speed much quicker.

the best exercise?

A push-up, or in British English also a press-up, is a common calisthenics exercise performed in a prone position by lowering the body using the arms. Push-ups exercise the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military and in school sport.

Here are 10 reasons why push-ups are so good:

1. In the multi-variations that are possible, push-ups work every major muscle group in the entire body and on both sides of the body—no other exercise can do this!
2. Push-ups are totally free! You already have everything you need within arm’s reach (pun intended) to achieve a world-class body sculpting strength and fitness training program.
3. Push-ups can be done virtually anywhere—all you need is a few square feet and you’re off to the races.
4. Push-ups solve time-constraint issues. Once you’re in the groove, you’ll be able to perform an entire workout in less time than it would take to drive to a gym and change into gym clothes.
5. Push-ups have almost no risk of injury. This is especially true as you integrate a number of variations into your routine that challenge, sculpt, and strengthen your entire musculature from multiple angles.
6. Push-ups are the key to a sound and healthy heart and a powerful pair of lungs. They integrate both cardio endurance and cardio interval training into one series of exercises.
7. Push-ups build lithe, perfectly sculpted muscles from your neck to toes. The result is a sculpted physique that is always proportionate to your body’s natural frame, muscle and bone structure.
8. Push-ups are the key to dynamic lifelong weight management, because as they build muscle, they automatically accelerate your body’s fat-burning engines. One pound of muscle burns 35 calories a day, in contrast to just 2 calories burned by one pound of fat per day. Your muscles thus reset your metabolism, burning fat twenty-four hours a day, seven days a week.
9. Push-ups are the foundation of a fitness lifestyle that will keep you young, vibrant, energized, and totally strong for life!
10. Push-ups reinforce your personal willpower and self-determination to do and accomplish great things. They are the ultimate self-fulfilling prophecy for lifelong strength and fitness.

Anatidaephobia

The fear that somewhere, somehow, a duck is watching you.

Japan Death-Toll Passes 10,000

The official death toll from Japan's devastating earthquake and tsunami passed the 10,000 mark Friday and was still climbing two weeks after the magnitude-9 quake struck off the northeastern coast and unleashed a cascade of disasters.
Hundreds of thousands of survivors are still camped out in temporary shelters. Some 660,000 households do not have water more than 209,000 do not have electricity. Damage could rise as high as $310 billion, the government said, making it the most costly natural disaster on record.

The total death toll from the disaster could rise much higher as the National Police Agency said more than 17,400 people are still missing. Those tallies may overlap, but police from one of the hardest-hit prefectures, Miyagi, estimate that the deaths will top 15,000 in that region alone.

Zangief Kid!

bunion

Have you ever herped so hard you derped?

Runescape and Botting

Basically has become botscape IMO. The only way one can do well or even get semi rich is by using bots to play the game for them. This is because it takes a rediculously long time to get max level in any skill. Like 1 month straight of just chopping down trees. This encourages people to cheat to get ahead rendering the entire synopsis unfair. Leading me to say that if one wants get things done than they can't spend countless hours doing the meager tasks of the game and should run a bot or play a different game.

Hey Hey

Welcome to my Blog page this is Jellybro. Feel free to comment or post!

Jello is jummy

I am feeling quite ill as of right now, this is interfering with my life. I mad

Okay..

Today was okay. I did maxing for olympic lifts (clean/bench/squat). Not quite what I wanted out of them, mostly my bench press. Anyways how were your guys' workouts today? Or, if you didn't workout stop being injured!

Ahaha

Motherfucking Nutella is the fucking best shit ever.

Ah Shit..

I was riding my skateboard today when a giant falcon swooped down and took my board. It then dropped it in a wood chipper. Fuck me.

Sup Everyone

This is Jellybro, just made this blog gonna post some workout/skate tips in a few. Jus' gimme a minute so I can organize this whole thing haha.