Category Archives: karen goeller

Legs Plus Mini-Workout, 5 minutes!

Legs Plus Mini-Workout… Try it!

Sample mini-workout to see the effects of Legs Plus. Do all three exercise and then do  all three again without rest.

web-Legs-Plus-Wkt-Ad

www.LegsPlus.com

www.LegsPlusWorkouts.com

And please remember, what you eat will have a GREAT effect on your overall health and weight.

Stay healthy, stay happy, and have a wonderful New Year…

Legs Plus was created by Karen Goeller, CSCS in 2007. Contact her for book signings, speaking engagements, spokesperson roles, consulting in sports and fitness, or training.

You are responsible for your own safety. Stop if you feel dizzy, nauseous, ill, or injured. Do not perform if you have a history of back pain. See more details and specific instructions in the book.

#exercise #fitness #workouts #legs #core #weightloss #legsplus #gifts #books #newyear #resolutions

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You can’t cram last-minute for gymnastics competition!

web-trainingad-beam-2011Competition season is around the corner. Strength, speed, power, flexibility can’t be developed overnight. And learning new gymnastics skills takes time.

It’s not like school where you can cram for a test last minute. With sports there is a SAFETY factor. It takes time to become prepared for gymnastics competition each  season.

There is a learning and training process that must be completed for safe and enjoyable competition. Many drills, conditioning exercises, and skill repetitions must be performed long before the new gymnastics skill is used in a routine. And once in the gymnastics routine, the new skill or combination will still need to be refined. It will take time for the gymnast to comfortably perform the new gymnastics skill within the routine.

Do not wait until the last minute to call for help! Your gymnast’s safety will be at risk if you expect them to skip steps in the training process. If a gymnast is uncomfortable with a new skill they may lack focus. That lack of focus can easily lead to injuries, small and catastrophic.

Going from a new gymnastics skill to a competition-ready routine should be an enjoyable journey, not a season filled with fear, stress, and risk of injury.

Let me know how I can help your gymnast.

www.bestgymnasticstraining.com

www.bestsportsconditioning.com

#gymnastics #sports #training #gymnast #strength #usag #usaigc #ncaa #joga #highschool #newjersey

Book Profits lead to Donations for Houston, Texas

If we all do something small, the impact will be big.” Karen Goeller

I figured the best way for me to help those in the path of the awful Texas hurricane is to offer part of my profits to a no kill animal shelter and other groups. It’s all done through ebay, so the charities get the percentage of profits promised on the product descriptions.

25% of profits going to Houston SPCA
Gymnastics Drills and Conditioning Book
http://www.ebay.com/itm/-/322699559814?roken=cUgayN&soutkn=auoDpn

25% of profits going to Greyhound Friends of NJ
Lymphedema: Sentenced to Life in Bed Book
http://www.ebay.com/itm/Lymphedema-Sentenced-to-Life-in-Bed-Book-/322699519660?roken=cUgayN&soutkn=HqWZ4b

25% going to Greyhound Pets of America in Houston, Texas.
Legs Plus Workouts Book


25% of profits going to Friends for Life, no-kill animal shelter in
 Texas
Sports Lessons Learned Book

30% of Profits going to Red Cross to help with Texas.
Gymnastics Lessons Learned Book

 

 

Don’t Rush New Gymnastics Skills…

Learning a new gymnastics skill takes time, sometimes ALOT of time.
by Karen Goeller, CSCS

Web-CassGiantsArticlePicIt normally takes at least 6-12 months to get a skill. Unfortunately, some coaches and gymnasts think it should happen in a week. That is often impossible, depending upon the difficulty of the skill. Think about how long it took to learn a cartwheel. Gymnastics skills take coordination, strength, flexibility, speed, power, and the mental ability to think before and during the movement in order to complete it safely.

The science behind learning a new skill is more complicated than many realize. First the neurological system is involved. Literally the nervous system in the body is learning what it must do, learning the movement. That is why gymnastics drills for skills are necessary.  And that is why coaches often spot skills and literally shape the gymnasts during movement. The mind and nerves must learn the sequence of movements to perform the skill.

After the neurological system is on board, with practice, the muscular system eventually starts to become conditioned for the movement. More spotting may be needed from the coaches until the gymnast has the strength, speed, power, or flexibility to perform the skill efficiently.  Specific conditioning for the sport and drills for the skills are necessary.

Even after the neurological and muscular systems can perform their duties for the skill, the mind must be convinced that it is OK to try it. This psychological stage can be the longest. It is often when coaches and gymnasts become impatient with progress. Mental comfort with the skill is a big part of why repetition is necessary.  The mind must be convinced that the gymnast can perform the skill safely. And it is the phase where confidence is built. Without the confidence, there can be lack of focus and injury.

I had a rule in my gym that a skill must be performed one thousand times before it is competed. That was usually enough time to go through all three stages of learning the skill. In my gym it took an average of 6-7 months to perform 1000 repetitions of the skill, 6 days a week, minimum of ten repetitions each day.

And then after the skill is learned, it still must be performed in a routine. That again, changes the mindset and ability to perform the skill efficiently.  During routines the gymnast’s muscles and mind become tired and the skill once again becomes difficult. A gymnast must go through the three stages again for the routine. This time, muscle endurance becomes a factor in addition to the individual skill technique.

Sadly, some coaches and gymnasts do not realize the three steps it really takes to be able to perform a skill successfully and they rush to “get” the skill. This can cause unnecessary stress, fears, and often injuries. So be sure to condition specifically for the sport and skills, spend time doing drills, and take the small steps necessary (extra mats, spotting, low beams, etc). Go through the phases, plan for several months of training the skill, and successfully gain that skill. Take your time now, so it is not wasted later.

Let me know how I can help your gymnasts… I can come to your gym and help your gymnasts or you can send them to me for private training.

Karen Goeller, CSCS
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Fitness, Sports, Gymnastics, Children’s Books

Fitness, Sports, Gymnastics, Children’s, Coloring, Health Books by Karen Goeller…
Nice gifts! Print and Kindle versions on Amazon! http://www.amazon.com/author/karengoeller

Gymnastics Drills and Conditioning, Gymnastics Journals, Gymnastics Lessons Learned, Gymnastics Coloring, Handstand, Back Handspring, Fitness journals, Legs Plus, Swing Set Fitness, Lymphedema-Sentenced to Life in bed, and More.
books-fall2016

Gymnastics Training in NJ

I have a few openings this weekend… www.BestGymnasticsTraining.com

Is your daughter trying to learn a new skill? Does she need more strength or speed? Bring her in and I’ll help her reach her goals.

I train USAG, USAIGC, JOGA, YMCA and other competitive gymnasts. I also offer sports conditioning for cheerleading, swimming, boxing, tennis, golf, track, diving, skating, ballet, and more.

 

Updated LinkedIn

I updated my LinkedIn profile.

https://www.linkedin.com/in/karengoeller/

Let me know how I can help you…

Is it the Hip Flexors?

Is it the Hip Flexors? https://youtu.be/6ktQwP9qnSc
Eugene and Karen discuss the hip flexors for gymnasts. www.BestSportsConditioning.com. #gymnastics

Actor… Added Info

Added page on this blog about Karen Goeller Acting careerweb-goeller-postcard-2016

Karen Goeller Interview on Late Night TV

Karen Goeller on Late Night with Johnny P, June 2016.
Karen and Johnny discuss her books, acting career, sports training, and her favorite charity!

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