Home Personal Trainer – How to Stop Making Excuses and Start Working Out

We all make mistakes and I have no problem apologizing to other people if I should ever let them down. But, a few years ago I decided that there was one person that I was going to stop asking forgiveness of – myself.

Mainly I found myself making excuses for not hitting the goals that I had set for myself. Usually I was more disappointed in the lack of effort than the end result. And, although I always had an excuse – I almost never believed them.

Now, I know you're probably expecting an article about how to lose 30 pounds in 30 days or how to get washboard abs in just fifteen minutes – two times a week.
But, until we get past your main obstacle [making excuses for not working out and eating right], there's no point in giving you tips on how to have sexier legs in high heels.

First, let's get beyond the obvious. You're always too busy or tired to either get to the gym or pack small, healthy meals to take with you to work. Nonsense – you just need to make your health as much a priority as hitting Starbucks everyday.

To get started, put a note on your bedroom closet reminding you to pack a gym bag and healthy snacks for the next day.

Keep your workout outfits simple and comfortable so you don't skip the gym because of a fashion faux pas. Fill a few plastic containers with low calorie snacks and include non-fat cottage cheese and / or a protein shake.

Wake up a half hour earlier a few times a week. Either dust off that piece of exercise equipment you've been using to hang up your winter clothes or just head out the door for a 30-minute walk or bike ride. Trust me, it'll do a lot more to get you going in the morning than that $ 6 quadruple shot latte.

During the day, remember to drink plenty of water and eat one of your small meals every few hours.

Now, the toughie! Getting to the gym after work always sounds good in the morning, but gets less appealing as the day drags on. That's why it's important that you maintain your energy level throughout the day (remember that morning walk and small meals?). Also, I can't overemphasize the importance of eating breakfast because it keeps your metabolism higher throughout the day.

For all of you parents, between daycare issues and soccer games, it may seem hard enough to get dinner on the table – let alone steal a half hour to get yourself to the gym. But, the good news is that a lot of gyms have some kind of drop in kids' area. Plus, given this country childhood obesity epidemic, it's almost never too soon for the kids to join you. As for soccer games, don't forget your running shoes. Take a brisk walk around the soccer complex during half time rather than just standing on the sidelines.

Maybe a lifestyle change like this just seems too daunting. Don't worry. I'll be the first to tell you that it isn't going to happen overnight.

At the start, it's okay to set smaller goals and milestones. Once you start achieving them regularly, work your way up to loftier goals, and so on. I had to do that after my accident – and eventually, I was competing in and winning professional fitness competitions.

Bottom line – no matter what your fitness level, stop making excuses and start doing something. Eventually, you'll stop asking yourself for forgiveness where your health is concerned. But most importantly, you will be happier and healthier – and to most people, those are two of the things that equal success.

Conjunto mini 2ª equipación de portero del Real Madrid 2018-19 NIÑO Conjunto mini 2ª equipación de portero del Real Madrid 2018-19

Barefoot Training For Soccer Players Increases Their Speed and Explosiveness

Do you want to get faster and more explosive on the soccer field? Would you like to lower the risk of getting injured? If so, keep reading!

Many soccer teams that I train or athletes that I work with share a common trait when they warm up…they all warm up in their bare feet. Here is the reason for that. By wearing shoes all the time, we are not strengthening the small muscles in the foot as well as we could. Shoes obviously serve a purpose, but try warming up your team without their shoes on and by doing this you will start to strengthen all of those small muscles in the feet, you will also help to strengthen the joints and ligaments in the ankle and lower leg as well.

I have written before about the Active Dynamic Warm up (ADW). If players do their ADW (series of exercises to warm their core body temperature up and then stretch dynamically) before their practice starts, they will in effect be doing themselves a huge favor.

Since soccer players (and most athletes) use their feet so much to not only play the sport of soccer but to be athletic too, training their feet to get stronger will absolutely increase their soccer speed, make them stronger which in turn will make them more explosive and will also reduce the number of lower leg injuries as well.

While I know this example is a bit of a reach, if you consider it, then you can see how barefoot training can effect your feet. Alright, so here is the example. If you wore baseball gloves on your hands for 2 weeks and did your normal routine, when you took the baseball gloves off and then tried to open a brand new jar of peanut butter, you probably couldn’t do it. The small muscles in your hand got weaker since you didn’t use them fully. The same thing applies when you wear shoes.

If you do a barefoot warm up, please make certain to clear the area of any rocks or sticks or anything that could injure a players foot. If you train indoors, then this issue is greatly reduced.

Just 15 minutes of barefoot training will help soccer players generate more speed, increase their agility and help to reduce lower leg and foot injuries.

I hope you have a great day!

Camiseta Stadium de la tercera equipación del Chelsea 2018-19 para niños Camiseta Stadium de la tercera equipación del Chelsea 2018-19 para niños

The Top 5 Aussie Netball Players of the Modern Era

Netball has been a popular sport for over fifty years, and has become one of the major women’s sports in a number of countries. Traditionally, it has been dominated by commonwealth countries, especially Australia and New Zealand. Australia has won ten of fifteen World Netball Championships – including the most recent in 2015 – and has dominated almost every international competition they have played in. It makes sense therefore that the Aussie team contains some of the best netballers in the world. Here are the top five Aussie players of the modern era*:

1. Caitlin Bassett

Often considered to be one of the best goal shooters in netball history, Caitlin Bassett has gone from strength to strength over the past few years. According to most netball experts and major publications, Bassett is the most valuable player in world netball. She has been a part of the Australian Diamonds international team since 2008, and is renowned for her accurate shooting.

Probably the best example of this was in the 2011 World Netball Championships, where she missed just four goals for the entire tournament. Her final score of 151 from 155 shots, going at 97.5%, is considered one of the best individual tournament performances ever. She has a best score of 49 goals in a game, reached twice during her career.

In 2015 Basset was the first goal shooter to win the Liz Ellis Diamonds award, which recognizes Australia’s player of the year. Her 2015 campaign saw her shoot 964 goals in both international and domestic competition, which was a career best. She was also the first Western Australian to be awarded the Liz Ellis Diamonds award.

2. Sharni Layton

Sharni Layton is one of the Diamond’s defensive stalwarts, having held down a position at wing defence, goal defence, or goal keeper since her debut in 2010. She has consistently been among the best players for the New South Wales Swifts, winning their Player’s Player Award in 2014. In 2010, Layton was crowned the best young player of the MARS ANZ championship.

Layton took her game to the next level in 2015, as she was crowned the ANZ Championship Player of the Year. She finished her year as the top Australian defender, with 49 intercepts, 112 deflections, 85 gains, and 36 defensive rebounds. This led to her first selection in the ANZ Championship All-Star team.

Following her break-out 2015 season, Layton has enjoyed a stella 2016. As the Diamond’s acting Vice-Captain for much of the year, she has helped lead the team to a number of important victories, including a those over fellow world heavy weights England, New Zealand, and South Africa. With Layton’s leadership from Goal Keeper, Australia recently bought home the inaugural Netball Quad Series title with a five goal win over New Zealand.

3. Natalie Medhurst

Medhurst has been a part of the Australian team since 2007, and is among the most capped players in history, with 80 international games to her name. She has been a part of three Netball World Championship winning teams, and has won both a gold and a silver medal at the Commonwealth games.

At 32 years old, Medhurst is one of the oldest international players in the world. However, this hasn’t stopped her from continually improving, and it could be argued that she is a better player now than she has ever been. A good example of this is the fact the she was named the Most Valuable Player in the Diamond’s last match, the final of the Netball Quad Series.

Although Medhurst has forged her reputation as one of the world’s best goal attackers and goal scorers over the past decade or so, she has recently begun to play in wing attack more regularly. However when she returns to goal attack, she continues to show why her and Caitlin Bassett form one of the best attacking combinations in the world.

4. Kim Ravaillion

At just 23 years old, Kim Ravaillion has rapidly progressed through netball rankings to become one of the world’s premier centers. She is the only player to have ever made her international debut before her ANZ Championship debut, a feat she achieved at just 19. She has become one of the shining lights of Australian netball, playing important roles in Australia’s wins in the recent Netball Quad Series, the 2015 World Championship, and the 2014 Commonwealth Games.

Ravaillion is one of world netball’s most consistent and exciting young players, and barring injury, we can expect her to take the title as the world’s best at some point in the next few years. With her strong influence in the center of the court, expect the Diamonds to be extremely difficult to beat in the near future.

5. Laura Geitz

Although she has recently taken an indefinite break from netball, as she is expecting the birth of her first child, former Australian Captain Laura Geitz deserves a mention as one of the best players of the modern era. In her 29 games as captain of the Diamonds, she has lost just three. In that time, she has led Australia to gold medals at both the 2014 Commonwealth Games and the 2015 Netball World Cup. She has shaped the Australian team into the near unbeatable force that they are today.

In 2011 Geitz won the Liz Ellis Diamonds award as the best Australian player, and has probably deserved to win it again since. She is (or was) the second most capped player in the Diamonds squad, behind the evergreen Natalie Medhurst. She is also just the second Queenslander to reach 50 test caps and to captain Australia. Hopefully we will see more of Getiz’s great game in the future!

*Rankings are based on The Guardian’s end of 2015 player rankings. They were judged by a panel of international netball experts, including international coaches.

A World Cup Experience

Every four years the world stops to watch one game loved by all, the FIFA World Cup. Started as a tradition in 1930 pitting the best football clubs in the world against one another, the World Cup has grown to be the most watched sporting event in the world. Billions of people gather around their television sets to watch their favorite team compete for the most coveted trophy in sport, the Jules Rimet Cup. This event attracts millions of visitors to the host city, providing a great opportunity to showcase the local flavor and culture of that particular city.

Originally alternating between Europe and the America’s, FIFA World Cup host cities were expanded to Korea and Japan as co-host cities in 2002. This year’s Cup is being held in South Africa, making it the first World Cup to be held on African soil. The Cup kicks off on June 11 and continues until July 11 when a champion is crowned. Being a host city is a very prestigious accolade to add to a cities history, much like being an Olympic host city. Each host city expects an average of 3 million people to visit their city to watch up to 64 matches.

The chosen city announced about 8 years prior to the matches, which allows time to prepare for the matches as well as the visitors that come with the World Cup. They are given the opportunity to show off unique culture and everything the city has to offer. Preparations include opening of new hotels, restaurants, and stadiums as well as other cultural mainstays designed to keep millions of fans entertained when they are not rooting their home country on. Attending a match is an experience unlike no other as the best of the city’s culture and flavor is brought out during the month long event and is sure to be an experience to last a life time.

A Short Biography of Famous Soccer Players – Djibril Cisse

His full name is Djibril Aruun Cissé. He was born on 12 August 1981 in Arles, France. His playing position in the field is Striker.

At the age of 11 He began his career at Nîmes Olympique in 1993. Afterward Cissé went to Auxerre still in the youth team. Gérard Houllier brought him to Liverpool. For the period of his time at Anfield Cissé played 49 matches with 11 goals; although he was at times played on the wing of right side.

He experienced playing football with some senior clubs: Auxerre (1993-1996), Liverpool (2004-2006), Marseille (2006-2008), Sunderland (loan) (2008-2009), Panathinaikos (2009 – till now).

Djibril Cissé is a French soccer player of Ivorian ancestry. Cissé is renowned mainly for his acceleration and pace, in addition to his hairstyles that always attention-grabbing. He has held the title of Lord of the Manor of Frodsham from the time when 2005.

At the age of 15 Cissé signed for Auxerre club, and in May 2002 made his international first appearance in opposition to Belgium. In May 2003, along with Auxerre, he triumphed for the French Cup and a month afterward the Confederations Cup with France. In the French Ligue 1 in the 2001-2002 and 2003-2004 season, Cissé was the top scorer making 70 goals in 128 league matches for Auxerre club.

Here are the lists of his honors he achieved as long as his career as a soccer player. The honors with the club are Auxerre (Coupe de France: 2002-2003); Liverpool (UEFA Champions League, 2004-2005), (UEFA Super Cup: 2005), (FA Cup: 2005-2006); Panathinaikos (Greek Super League: 2009-2010). And for the country is FIFA Confederations Cup: 2003.

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