Category Archives: athletes

Missys Voice, a Book about Bullying

Now available through Amazon, Missy’s Voice… Expected to become available through other book retailers too.  https://amzn.to/37OAepR

web-missys-voice-coverMissy’s Voice is a children’s book about a young singer who is tormented daily by bullies. The torment stems from jealousy. from kids at school. Missy reaches her breaking point, but eventually learns that everyone is likable and valuable. The bullies in this book learn that bad behavior is not rewarded.

Author: Karen Goeller
Illustrator: Andrew J Rodney
Pages: 56
ISBN: 9781708526627

An Interview with author, Karen Goeller

Where did you get the idea for this story?
Karen responded with, “Well, it was inspired by my own experience of being tormented by kids in my school and even some of their friends in the neighborhood that did not go my school. You see, we actually started out as friends. They did gymnastics and I did ballet and tumbling. During a gym class at school I thought they were better at tumbling than me and found out where they go for classes. My Dad brought me to the YMCA and signed me up. That was my passion from day one. I progressed so rapidly that the girls in my class became jealous.  They soon stopped gymnastics, but made fun of my love for the sport. They would call me “Miss balance Beam” all the time. A few times they rang my doorbell and my Dad answered. When he answered I heard them say is Miss Balance beam there. My Dad laughed and closed the door on them.  They tormented me whenever they saw me. It happened without adults nearby so no adults actually witnessed this constant tormenting other than my Dad the day he answered the door.

Did you tell your parents or any teachers?
“Yes, but nothing was done. At the time, any adult I told advised me to ignore them. That did not work and I had to deal with this until I graduated from that school. I could not wait for that to end.”

So, I guess your friends were on your gymnastics team?
“Actually, no. I was also teased by teammates at gymnastics, especially when we traveled to meets.  A few teased me because I still looked like a child at 12 years old while they looked like adults. Calling me flat as a board was one of the phrases they said all the time. One teammate even told me she hated me because she was jealous of me. She said she was anorexic and hated that I was so skinny and some of my skills were better than hers. I actually did not hate her and continued to be nice because she said it nicely to me and it was a one-time thing. Some time after that she said she could not believe that I was still nice to her after she told me that she hated me. So no, I really did not have close friends at gymnastics.”

Did you tell the coach?
“Adults said to ignore them whenever they witnessed or I told them about the constant teasing and tormenting. So whenever I was at school or gymnastics there were people teasing and tormenting.

That sounds like a pretty difficult time in your life.
“Yes, it was hard to be teased and tormented on a daily basis. There was no escape from this daily teasing.

So, how or when did it stop?
“It stopped when I left that school and left the gym. I do not know how long it would have continued if I had to continue seeing these kids as I got older. It kind of did not stop because I was bullied in high school too, but the teacher and principal put an end to it as soon as they found out. That also stemmed from me doing gymnastics and likely jealousy. They knew me from camp. It was pretty interesting how that ended. One day they would not let me in the locker room after gym class. I finally pushed the door really hard and one of them fell into the sink. They told a teacher about me pushing the door open. When I was approached by the teacher I told them the whole story. The next day I was told that if they even look at me wrong they will be suspended. I hated that high school, but do give them credit for putting a stop to it as soon as they found out. So the answer to when did it end is really my second year in high school. And they graduated at the end of that year.”

How did it feel?
“It hurt and there was no adult when it first started who thought it should be stopped. I don’t think the adults realized that I had no escape. It was everywhere. I was little and shy so I guess I may have been a good target.”

What do you want people to get out of this book?
“I really wish people were more kind. You do not know what else is happening in someone’s life. “What you think is a little stress or no big deal may actually be someone’s breaking point.”

So, did you draw the pictures in this book?
“No. I do not have that talent. I hired an artist I know through the film industry, Andrew Rodney. I’ve respected his talent for years and knew he would be creative with these illustrations. I was thrilled to see how he translated my words into these pictures. He was really easy to work with too.”

Any other books in the future?
“No other books planned, but I did write this story as a script for a short film and am currently working on the feature-length film version. I’d love to connect with a producer who would like to take this project on.”

So, you seem to have written so many books. Is writing your passion?
“Actually, no. I really enjoy sharing knowledge and my thoughts, but my passions are training my athletes and going to ballroom.  I competed in ballroom and had a blast. I’ll continue to write, but I really love being in the gym and in the ballroom.”

Karen has led an interesting life to this point. We look forward to seeing the popularity of this book grow and what the future holds.

To see all of Karen’s published books go to www.amazon.com/author/karengoeller. She has over 20 published books and countless articles and training programs in circulation. To read her full bio go to www.KarenGoeller.com.

Training for a 4 Year Old? Seriously?!?!?

Last night I got a call from a parent looking for private training for a four-year-old. Seriously? Private training for a FOUR-year-old?!?

It’s ridiculous & the EXACT reason for so many overuse injuries in kids. The consequences of overtraining can be devastating. Please look at my previous post, listen to the podcast, and watch the youtube video on the link I provide.

Evidently, she did not see my previous post or my posts on any social media before she called. No, I will NOT do a private training session with a four-year-old child. I train competitive athletes with serious goals.

More info at www.BestSportsConditioning.com  and www.BestGymnasticsTraining.com  

Happy Holidays!

Just a quick note to say enjoy I hope your holiday season…

Spend time with friends and family, enjoy the colorful lights and decorations, or just relax with your time off from work. No matter how you choose to spend this time, I hope you enjoy it.

Yes, I do have many products and services that would be nice gifts. Here are some links in case you are looking for gifts.

www.PortersGifts.com (Sports and Fitness gifts and apparel.)

www.GymnasticsTees.com (Gymnastics gifts and apparel)

www.amazon.com/author/karengoeller (Sports, fitness, and inspirational books, journals, and coloring book)

www.GymnasticsBooks.com (Gymnastics books, journal, coloring book)

www.GymnasticsJournals.com (The most useful gymnastics journal)

www.GymnasticsDrills.com (Gymnastics drills and conditioning exercises)

www.HandstandBook.com (Handstand drills and conditioning exercises)

www.LegsPlus.com (legs Plus workouts, exercise every major muscle group within a quick, effective workout.)

www.SwingSetFitness.com (Exercise outdoors with a playground swing. Quick and very effective.)

www.SwingWorkouts.com (Workouts using a playground swing. Have a blastr getting in shape!)

www.LymphedemaBook.com (You’ll be inspired when you see how I went from bed-ridden cancer patient to who I am now. A cancer diagnosis and life afterwards.)

Coaches Over-Stretching Gymnasts

Gymnastics meet season is almost here and some coaches are scrambling to get everything done that THEY did not do during the summer, including helping their athlete’s condition and stretch properly.

Some coaches are carelessly or recklessly stretching their gymnasts in an effort to make their leaps and jumps bigger to avoid deductions in scores at meets. Stretching an athlete to the point of upsetting and injuring them is not the answer. It is actually abusive, especially if it is painful to the athlete.

It is very possible to manually stretch an athlete without upsetting or injuring them, but most coaches do not know how to do this safely. Sorry, it’s the truth. I have had many athletes come to me for help with injuries as a result of overstretching and/or overtraining then stretching the injured area.

An athlete only needs flexibility slightly beyond what their skills require. Most gymnasts need more speed and strength to perform many skills rather than more flexibility. Many gymnasts are more than flexible enough to split to 180, but their hip flexor, glute, and low back muscles are too slow and/or weak to lift their legs to the 180 degree split required for a good leap. They need more active flexibility, conditioning, specific for leaps as well as drills for technique. These athletes must perform drills and condoning rather than to be forced into an over-split or stretched by a coach with no knowledge of sports science. Being overly flexible at the joint can lead to joint laxity/ligamentous laxity, that’s an unstable joint. An unstable joint can lead to bigger problems such as pain, numbness, tingling, arthritis, joint dislocation, and accidents which can lead to additional injuries.

I am a CSCS, it’s what we do. We base our training on science and experience and that is why we get results without harming athletes. Hire a CSCS or physical therapist to consult with and your athletes will thank you.

Conditioning for Jumps and Leaps, It’s Not just Squats May/June 2016 https://issuu.com/usagymnastics/docs/2016_03mayjune/10

Training with Karen Goeller, www.BestGymnasticsTraining.com.

Whole Team with Ankle or Foot Pain? Severs?

Athlete ankle/foot pain? A whole team with Sever’s? Something must change. My suggestion to the coaches with this issue… Don’t make them tumble or land on hard surfaces for a month. I bet half the issues will resolve themselves.

Athletes should dip their feet in a bucket of ice water for ten minutes then warm/hot water for ten minutes with epsom salt in the warm/hot every night for at least a week. With the ice-they may need to remove their foot often then put back in because it is intense.

Make sure they are properly stretching and conditioning their feet and lower legs. Shown here is an Achilles and calf stretch. And check out the Ankle Drills and Conditioning Poster here, https://www.cafepress.com/gymnasticsstuff/680849

And proper landing mechanics are a must. Look at the USAG Safety Manual for proper landing, they finally got it right. landing from a jump is different than landing from a tumbling pass or dismount.

And here’s a great landing mechanics article from the NSCA. http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf

The Box Jump, NOT for Gymnastics

The Box Jump… Not for Gymnastics
By Karen Goeller, CSCS

So as a gymnastics coach of 40 years and a CSCS, I’ve spent a lot of time studying injury prevention and sports science. I really specialize in conditioning gymnasts. It’s what I love to do.

Anyway, there are a few useless fitness exercises that I am seeing gymnastics coaches assign to their gymnasts. These exercises bother me because they are not sport-specific, so the gymnast could be spending their time more wisely in order to help their gymnastics performance. The other thing is, many times, they are not being performed with the correct technique. That can cause injury over time.

One of the exercises that really bothers me when I see a gymnast doing it is the box jump. A box placed at hip or chest height and asking the gymnast to jump up to the box. It bothers me because gymnasts do not have to jump that high. For a split jump or straddle jump, they really only need to jump 8-12 inches off the floor. That’s not difficult for most gymnasts.

The other reason I do not like the box jump for gymnasts is because when they land on the box or mat stack they are landing with improper mechanics, poor technique. Many are landing with their buttocks touching their heels. And many are landing with their knees falling in towards one another. Both can cause a good amount of damage over time to the knees, hips, and ankles. We all know that the proper landing technique is with the knees in line with the middle two toes and hip, not swaying in towards one another. A proper dismount landing is with this alignment and no lower than a squat. Why would you train a deep squat? Landing technique is now in the safety certification, finally!

You can do many more sport-specific drills and leg conditioning exercises such as the step-up-knee-lift, the step-down, and lunge walks. The step-up-knee-lift is a running drill as well as a strength exercise.  The step-down is great for the quadriceps and the push for a back handspring. The lunge walks are very specific for gymnasts too. The forward is specific to the push for a round-off or front handspring. The backward lunge walk is specific to the take-off or jump for a back handspring. Again, it is imperative that the athlete keeps the knee in line with the middle toes and hips.

The other reason I do not like the box jump is because it is not at all sport-specific. Gymnasts do not have to jump up to chest height for any skill. They do not have to jump that high for their dance jumps such as split jumps or straddle jumps. And when they are tumbling, doing something such as a double-back, they are not actually jumping as they would for a box jump. They are actually rebounding. There is a big difference between jumping and rebounding. Coming out of a back-handspring and going into a double back there is no actual jump. The set/lift requires the gymnast to stay tight, not jump. That is very different from a jump and that requires very specific conditioning.  So, if a gymnast needs more height for tumbling, they must train body-tightness, rebounding, and better tumbling technique, NOT the box jump. Plyometrics should also be done once a week for rebounding technique and lower leg speed.

I hope this helped.

Karen Goeller, CSCS
www.KarenGoeller.com
www.GymnasticsDrills.com


Benefits of Home Gyms and Fitness Clubs

Benefits of Home Gyms and Fitness Clubs…
Karen Goeller, CSCS

As a fitness trainer and coach for many years, I’ve used both. Each has benefits.

The home gym is nice and private. You can workout in your pajamas, listen to your own music, and even do those crazy exercises you might not want to do in front of others.

You can use your home gym whenever you want, your home gym is open 24-7. That’s great for those who like to workout early in the morning or really late at night.

In your own gym you can stay very focused on your workout without interruption. That’s great for intense workouts or those who are distracted easily. The more intense the workout, the more effective it could be.

There is never a wait for equipment. You can use what you want, when you want. You can go smoothly from one exercise to the next without a long wait for equipment. That helps keep your workout moving along and increases your chance for good results.

And finally, you can shower in your own shower right after your workout, no need to bring a large bag with a bunch of toiletries along with a change of clothes. And no need to worry about all the extra germs that may linger in public showers.

A fitness club is usually more well-equipped than a home gym. That gives you a better chance to perform a variety of exercises. Performing a variety of exercises can lead to a more well-rounded program for better results.

There are a variety of people performing a variety of exercises at fitness clubs. It could be a good way to learn new exercises as long as the person you are watching is performing the exercise with good technique.

There are often classes, actually, a variety of classes. Classes are great for beginners who want guidance, workout routines, or more variety with their exercise program. Classes can be social too.

There are often many fitness trainers in clubs with varying styles of training and knowledge. Members looking to learn new exercises or in need of training can find one in a fitness club. And fitness trainers can help you learn how to adjust or use some of the equipment.

The other members at a fitness club may also be able to help adjust equipment or spot if necessary. Many long-time members already know how to use the equipment or spot each other for an exercise if necessary.

And finally, working out in a fitness club can be social. Where there are people, there can be friends to be made!
So, whichever you choose, home workouts or the local fitness club, good luck reaching your fitness goals.

Listen to all of Karen’s Quick podcasts here, https://karengoeller.wordpress.com/karen-goeller-podcasts/
Please share the podcast page and click the LIKE button on the blog posts and pages.

By Karen Goeller, CSCS
http://www.KarenGoeller.com
http://www.Amazon.com/author/karengoeller

Gifts… Sports, Fitness, Gymnastics, Coloring, Journals, and More

Just some of my books… They make nice gifts. Sold in major books stores and on the internet. Bookstores can order them for you if not in stock.

www.legsplus.com

www.gymnasticsjournals.com

Athletes…

karen-spotting-hsAn athlete’s hard work with a coach’s guidance is what propels them to success.” K. Goeller

Lessons Learned Books, Nice Gifts for Girls

www.amazon.com/author/karengoeller

Have you seen Gymnastics Lessons Learned and Sports Lessons Learned?

 

Some short stories teach the child that hard work pays off while other stories teach the child the consequences of not working hard. Sports are more than just skill technique. Sports teach life lessons and these books tell the story of some young athletes. Similar stories in both books, no need to buy both for the same child.

Both teach young girls valuable life lessons through sports. They are nice gifts for young girls ages 5-12.

Get them on Amazon, www.amazon.com/author/karengoeller.

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