Gymnastics Conditioning at Home

Many competitive gymnasts are looking to stay in shape during gymnastics club closures due to this COVID-19 virus. That’s great! Just be sure the home program has effective and appropriate exercises.

Many of the drills and conditioning exercises in these books can be done at home. They are easy to read and simple illustrations help. The Gymnastics Drills and Conditioning book has exercises for press handstand, dance drills and conditioning, uneven bars drills and conditioning, vaulting drills, and running drills. www.GymnasticsDrills.com

The Handstand Drills and Conditioning Book has core strength as well as upper body strength and handstand shape.  www.HandstandDrills.com

And if the gymnast has a swing set in their backyard Swing Set Fitness would be very effective for core and conditioning specific to uneven bars. There are three books with swing exercises. The Swing Workouts book has over ten effective workouts. www.SwingWorkouts.com

And finally to keep good general strength gymnasts can use the Legs Plus Workouts. The Legs Plus workouts do involve using light weights and a medicine ball.  www.LegsPlus.com

With any home program, the gymnast must be mature enough to focus and follow written instructions. It is preferred the parent read along with the gymnast and be sure the gymnast remains focused during each exercise.

And please remember, with any movement injury is possible. You and your child are responsible for your own personal safety.

Please do not hesitate to contact me with any questions.

#gymnastics #gymnasticsdrills #gymnasticsconditioning #gymnasticsathome #gymnasticsstrength #gymnasticstraining

Handwashing is Not a New Concept… COVID-19

   Handwashing is really not a new concept. So many people are stressed because they must wash their hands more often as a result of this COVID-19 (Corona Virus). I laugh at the silliness of it all. We should all be washing our hands before we eat, after using restrooms, and when we first walk into our house after a day of work or being out and about.

   I’ve been living like this since my 1991 cancer surgery. I have one liquid soap dispenser and one foam dispenser on my bathroom sink. Do you know what’s in my foam dispenser? Listerine Ultra Clean. I use one pump of soap and one pump of the Listerine and wash my hands as soon as I walk into my house and right after I walk my dog.

   Here is an excerpt from my book telling people exactly what it is like to live like a germ-a-phobe for life.

  “Besides wearing the compression stocking there are many things that must be considered daily. In addition to dealing with the lymphedema, I must take precautions as I go through my day.

  The one thing that most people do not understand is that I must be careful with germs…

  I have to avoid athlete’s foot and clean between my toes carefully. I must make sure I do not step on anything that would cut my foot or cause infection. That is why I always wear something on my feet. I even wear slippers or flip-flops in my house. I never walk around barefoot.

  The research I read right after my cancer surgery, and the information the doctors confirmed, was that germs could cause serious complications with lymphedema. An infection could send me to the hospital. Great, a place where I can pick up MORE germs!

  After my surgery, it was recommended that I carry antibiotics, alcohol swabs, and a first aid kit to take care of any cut or other mishap immediately. I did do that for the first year. Keeping a first aid kit with me was annoying. I do still carry antibacterial wipes and a few Band-Aids, just in case. OK, I admit it, there is a first aid kit in my car.

  You would not believe how much there is to think about when doctors tell you to avoid germs! It’s insane! Can you spell GERM-APHOBE? I wash my hands often, use Lysol in my house to kill viruses on surfaces, and always make sure my food is prepared properly.

  Since my lymph nodes were removed, I have fewer “filters” than anyone whose lymph nodes were not removed. In other words, dealing with bacteria, virus, or other issues could be problematic. It’s a real pain in the neck to worry about germs and swelling all of the time, but again, the doctors saved my life with the surgery.”

 So stop stressing that you must wash your hands and clean surfaces. Many people with previous or current medical issues live this way daily. I bet if you keep up with the handwashing you’ll catch fewer colds in the future too.

   There is more information on the book is at www.LymphedemaBook.com. My blog is at www.KarenGoeller.com.

Short Script: MISSY’S VOICE, by Karen Goeller

via Short Script: MISSY’S VOICE, by Karen Goeller

Goeller Acting Reel 4

A little more than the 3rd acting reel…

Goeller Acting Reel 4
Karen Goeller acting reel, includes clips from tv and film projects. Pandora’s Box, Young-Hot-Crooked, and indie films.

#actor #actress #reel #film #tv #nywift #scripstupervisor #writer #goeller #actorslife #acting #actorreel #reel

Karen Goeller Acting Reel 3

After a couple of hours of editing, I finally have my third reel… A few short films and a few tv shows. Projects include Monsters Inside Me, Young Hot Crooked, Giggibutt, Ode to Cats.

See more video clips and film credits at www.imdb.me/karengoeller.

#actor #actress #acting #nywift #film #tv

Gymnastics Coach Suspended

Maggie Haney, coach of Olympic and world champions, has been suspended by USA Gymnastics pending the outcome of a hearing into verbal and emotional abuse allegations against her, the Southern California News Group has learned. Read more by clicking on the link,  https://www.ocregister.com/2020/02/03/maggie-haney-suspended-by-usa-gymnastics/amp/?__twitter_impression=true

Not every coach is like this! Visit at least three gymnastics programs before you sign your child up in one.  Here are some tips on how to choose a program, https://karengoeller.wordpress.com/2016/08/10/how-to-choose-a-gymnastics-program/

 

Not Everyone Does the Keto Diet

Not everyone follows the keto diet.

Someone asked what I eat for breakfast. I responded honestly, “oatmeal with blueberries, or honey & flax, or gogi berries, or banana…”

Her response, “oats and honey are not good for keto.”

Ummm, not everyone follows that extreme and dangerous diet. I told her it is not a good idea and found her some info on the DANGERS of KETO.

My exact response was, “Keto is not good. Anything extreme is NOT GOOD!!! Just eat HEALTHY FOODS and stop the extreme stuff.”

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause eating disorders. Keto is not safe for people with any conditions involving their pancreas, liver, thyroid or gallbladder.

With such a low carbohydrate keto diet, you likely restricting grains, beans, dairy, fruit, and vegetables, If you eliminate entire groups of food you could end up with a nutritional deficiency. You may end up being low on B-vitamins, calcium, potassium, and vitamin C.

And yes, I also let her know that I’ve been teaching people about health and fitness since the 1980’s.

Here are a few articles on the dangers of the keto diet…

https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks

https://www.thedailymeal.com/healthy-eating/hidden-dangers-keto-diet/slide-11

https://www.moms.com/turns-out-the-keto-diet-is-seriously-unhealthy/

https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/

Just eat a wide variety of fruit and vegetables, some carbs, and some protein. That means, buy most of your food from the produce department including the potatoes,  as well as some foods from the meat department.

 

 

Missys Voice, a Book about Bullying

Missy’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

Buy Missy’s Voice…
Amazon, https://amzn.to/37OAepR
Barnes & Noble, https://www.barnesandnoble.com/w/missys-voice-andrew-j-rodney/1136118736?ean=9781708526627

Click here to read an interview with author, Karen Goeller

Be 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.

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  

Overuse Injuries on the Rise

Overuse Injuries on the Rise
By Karen Goeller, CSCS

I was watching Real Sports with Bryant Gumbell, https://youtu.be/AGxxBER5xJU  and was not surprised by what I heard from doctors, parents, and child-athletes.

As a coach for over 40 years, I have seen many changes. The problem is fueled a few ways-Governing bodies, parents, coaches, and kids with passion for their sport.

Sometimes the child LOVES the sport and does not know when to modify training. They often hide aches and pains from coaches and parents due to fear or so they can keep training.  It is up to adults who know the consequences of overtraining to modify the training for the child who is injured.

A big part of the problem is also that governing bodies of sports such as USA Gymnastics. USAG encourages very young children, starting at age 5. (My opinion, it is a way too young and USAG has likely been motivated by money in membership fees.)  By the time some children are only 8, they are dealing with overuse injuries.

As an NSCA-CSCS, I have had to fix many injured gymnasts in the past decade. Some coaches and parents choose to treat these 5 years old children like pro athletes. They are children and many adults forget that with their eyes on that college scholarship. It takes many years to develop strength, speed, endurance, flexibility, an appreciation for safety, and maturity. It should be a gradual process. A child should not be training like a pro athlete at such a young age.

I have met many parents who are overboard, insisting their children train at home as well as the 25+ hours in the gym. I have had to remind a parent that an 8 year old that she should not be training at home on top of her 25+ hour schedule.  A few years ago I have several parents of five year olds ask for private training the week before their first competition. I said no to all of them. I’ve had parents discount children’s aches, pains, and fatigue and have seen those kids end up in surgery. There is only so much a coach can do when a parent insists their child train at home or pulls a child from a coach who refuses to have a child reduce training to heal from injury.

Not every coach is aware of injury prevention or rehab. They have spent years mastering the sport, how to teach skills and create routines. Some coaches do not do the math when it comes to training. For example, if a gymnast has 5 jumps in her beam routine and you ask her to do 10 routines a day, that is 50 jumps per day on the hardest surface in the gym. Compare that to a routine with 3 jumps times ten routines to equal 30 jumps per day. That is a difference of 20 jumps in one day. The difference becomes really significant over time. In one week that is 250 jumps vs 150. Over one month that is 1000 jumps compared to 600 jumps, a difference of 400 jumps. Coaches should really do the math and learn the breaking point (when gymnasts start to feel aches, pains, fatigue) so they can keep the number just under that breaking point. You can be demanding without overtraining and produce healthy, strong, and successful gymnasts.

Need help with reducing injuries? There are very few high-level gymnastics coaches who also have the CSCS. It is not an easy-fitness certification. It is based on sports science.  A college degree is required to sit for the exam, you are given 6 months to study, it covers exercise prescription for competitive athletes, exercise technique, injuries, injury prevention, nutrition, and more. Not everyone passes the first time.  And in order to keep the certification, we must continue education by attending events, webinars, self-study, doing presentations, and writing.   https://karengoeller.wordpress.com/gymnastics-consultant-and-strength-coach-cscs/

www.BestSportsConditioning.com

www.BestGymnasticsTraining.com