Fat Loss Made Simple

Fat Loss Made Simple

Welcome to the Simple guild to losing fat. Notice I didn’t say easy, because as anyone who has tried to lose fat can attest, there is nothing easy about it, but it can be less daunting if you know the science behind it and how to work around the sticking points you have.

Motivation Is Bullsh!*

Motivation Is Bullsh!*

“We look for motivation to lead us towards a goal or to push ourselves into working out or starting a diet or jump out of an airplane, but while motivation is great in a situation, it’s BS for achievement.”

It Just Comes Down to Your Health

It Just Comes Down to Your Health

As a parent, many of you know all we want is to be there for our children. We want to be able to comfort them when they are down, celebrate with them when they win, and laugh at past memories. My dad loved his family very much and he would do whatever it took to make sure we not only had what we needed, but we also had a lot of what we wanted.

Champion's Mindset

Champion's Mindset

The ability to focus during a game directly correlates to the athletes mindset towards the activity. Webster's dictionary defines mindset as “the established set of attitudes held by someone.” For competitive athletes we have to take that one step further, not only is mindset the attitudes held by the athlete toward a game, but their sport in general AND the attitudes toward training for that particular sport.

Top Tips For Cycle Training

Top Tips For Cycle Training

t is my goal to help people like you to enjoy riding their bike pain-free! My approach is to educate and empower athletes through the use of sustainable solutions - Together we can reach the finish line! If you are training for a cycling event, I would be happy to help you out.

Training vs. Working Out - Know the Difference

Training vs. Working Out - Know the Difference

Do you work out or do you train? You’d better know because the difference can literally change your life—and maybe just save it. This article will give you the tools to make profound changes to what you do at the gym.

Move Forward from your Shin Splints

Move Forward from your Shin Splints

Shin splints can be an extremely frustrating injury for runners to deal with! Not only can they derail your upcoming race but they can cause you to quit running all together!  A common mistake that runners make is that they treat their symptoms instead of identifying and addressing the true cause of their injury. There are many factors that can contribute to shin splints but most often they can be traced back to excessive overload and poor running mechanics. If you are a runner and you are experiencing lower leg pain, please read on for some tips that will help resolve your pain and get back to running!

The Modern Footwear Crisis

The Modern Footwear Crisis

In life, there are two constant forces; they are both positively inescapable and destructive by their very nature. The first is Time, which I humbly propose no solution for. The other is Gravity, which, despite being constant and universal, can affect us differently over time depending on our body’s structural alignment.

The Biggest Mistake I Made As a Novice Lifter

The Biggest Mistake I Made As a Novice Lifter

When I was a beginning lifter, I made a ton of mistakes that I am trying to help you avoid. One of the biggest that I wish I could go back and change, is testing my max every week. You need to understand that getting stronger doesn’t happen under maximal loads or by maxing out all the time, it happens by being consistent with submaximal loads. This takes patience, it isn’t sexy, but it is how real results and strength gains happen and in this article I am going to tell you where I went wrong and how you can learn from my mistakes. 

5 Keys to Improve Your Tactical Training and Mission Readiness

5 Keys to Improve Your Tactical Training and Mission Readiness

You don’t have to be in a tactical career field (i.e. military, law enforcement, firefighter, etc.) to know that their day-to-day demands are far different than most other career options. In my time as a Combat Arms Instructor in the Air Force, I had the chance to train and teach many other military police, firefighters, and special operations men and women. In addition to tactical weapons training, I was a Physical Training Leader for my squadron of around 200 people. To make sure that our squadron was always as mission ready as possible for any short-notice deployments, I would focus on 5 key components to their tactical training regimen; movement prep, strength and power, anaerobic and aerobic capacities, mobility, and nutrition.

MetCon for a Cause with Coach Leanna

MetCon for a Cause with Coach Leanna

This month's MetCon for a Cause is to benefit Nationwide Children's Heart Center. Coach Leanna is not only competing in the Nationwide Children's Columbus Half Marathon, but also taking an active role to fundraise for a department that is very near to her heart. Coach Leanna chose this cause because when her sister was born, she had a heart condition that required surgery. If it wasn't for the amazing people and the resources at that hospital, her sister likely wouldn't have made it. Though it was a different hospital, Leanna wants to make a difference right here in our Columbus community so that other families have the chance to help the most precious members of their families.

Tips for success with your health and fitness journey

Tips for success with your health and fitness journey

Congratulations, you have just enrolled in your first session at The Spot Athletics! This is a huge step toward your health and fitness goals and you could not have picked a better place. Our staff has something most other gyms do not offer, passion. At other gyms, trainers give you a workout and they take a paycheck. At the Spot Athletics we want to help shape your life around your health and fitness goals. Now, joining a new gym can be intimidating, and rightfully so but, here are a few tips to help get you in the right mindset to begin your journey.

Coaching Leadership: It Starts With Us

Coaching Leadership: It Starts With Us

As coaches, we are instantly hurled into a leadership position, but how do we know if we are actually being effective leaders or if we are just throwing around our assumed power for the sake of self-gain and accolades? It’s simple: we need to take a look at ourselves first and then look at our athletes. Are our athletes confident and joyful or are they lacking confidence and miserable? Reading where our athletes can be a great indicator as to whether or not we are leading them well.

Which Type of Training Shoes Should Athletes Wear?

Which Type of Training Shoes Should Athletes Wear?

The sports shoe market is heavily saturated. There are countless options, relying on different styles and different marketing angles to encourage consumers to buy their products. All too often, athletes are easily misled by silly gimmicks such as “Air", or a particular type of weaving pattern that promises to take athletes to the next level. Unfortunately, these flashy and expensive shoes often offer very little real benefit to athletic development.

The Benefits of Training in the Heat

The Benefits of Training in the Heat

One of the most phenomenal abilities of the human body is its ability to adapt to external stressors, including the temperature of the environment.  This adaptation is called acclimatization, which refers to being exposed to the natural environment. It is not to be confused with acclimation, for that type of adaptation requires exposure to an artificial environment to create a natural response (e.g., altitude chamber or tanning beds).

Hammering the Basics of Nutrition: Macronutrients and Calories

Hammering the Basics of Nutrition: Macronutrients and Calories

If there is one thing that I firmly believe, it’s that you must hammer the basics until they become so second nature, you don’t even have to think about it anymore. Then, and only then, do you begin to introduce new methods. If you can’t squat correctly, why would you add chains or bands? If building a birdhouse seems daunting, why would you attempt to build a skyscraper?