Did you know that besides being a CSCS, writer, and actor I am a paralegal? I recently completed the Rutgers Paralegal course because I feel I cannot train athletes when I reach my senior years. I am creating my future now. Let me know how I can help your business.
I just saw a trailer for a movie that I bet will be a hit. I only saw 3 females in the entire trailer with what looked like over 100 males. It is typical of the industry, dozens of male roles for every one female role. That is why I am glad New York Women in Film & Television (NYWIFT) exists.
The real world is more equal in numbers as far as male/female ratio and films should reflect that. I have seen at least 10 guys get into SAG in less than a year of work and one female get into SAG after many years of work. I’m happy for these guys, but I think there should be more balance to reflect the real world.
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 am a Script Supervisor and Actor. I am not an acting coach, but I wish I had these tips when I first started as an actor. After watching many new actors this weekend I decided I should share.
Here are a few tips…
Do not look at the camera. It’s hard to do in the beginning, but you’ll get the hang of it.
Do not call cut. That is the director’s job. The director calls the shots. And do not try to explain what the director is telling other actors. Do not tell the rest of the crew how to do their jobs either.
Do not sit in crew chairs or crowd the village. The director, script supervisor, producer, and many other crew member must be in there and must be able to concentrate on their jobs.
Do not take photos or videos on set and post them online. Many productions warn that you may be fired or even sued for doing this. You cannot give spoilers!
Listen to the wardrobe rules, usually no logos! So bring what the wardrobe department asks you to bring. And bring a pair of comfortable flats or slides for walking to set or in between shots. Who wants to wear high heels for 15 hours?!?!? Bring a comfy hoodie during cold months while waiting to go to set. And bring hand warmers and adhesive body warmers to put inside your coat for exterior scenes during winter.
Be on time and ready to work. Do not disappear right before you are needed on set. And expect to be there ALL day, even 15 hours if necessary. Filming often takes longer than expected.
Be prepared. KNOW your lines and your body language. Do not show up to set after having a script for three months without knowing what to expect or your lines! And do not try to change lines or improv if you have been given a script.
There is often plenty of time during camera changes. bring something to read to keep yourself occupied during down-time.
Bring water and a snack. You never know when you are going to eat, especially if you are non-union. It’s worth carrying the extra weight in your bag!
Bring toiletries that you may need. With wardrobe changes you will need to refresh the deodorant. And maybe some mints!
Again, I am not an acting coach. This is just a list that I wish I read when I first started, especially the one about shoes. I see alot watching a monitor all day long as a script supervisor. I hear the director and see the actor’s behavior all the time. I figured those just starting may appreciate a few tips.
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.
Ballet… I love ballet. It’s truly a beautiful art.
I studied it for years as a child then again as an adult in the city. I even searched for adult ballet classes in NJ, but could not find one. That’s how I ended up in ballroom dance.
Anyway, my reason for mentioning ballet is because I recently heard of some gymnasts doing ballet with the intent to help their gymnastics. Unfortunately, that is ineffective. With ballet, most leg positions, leaps, jumps, landings, and turns are done in a turn-out position. And the crown arm position is not a stable position for balance beam. With gymnastics, especially on balance beam and dismount landings the gymnast’s feet and legs must be in parallel, not turn-out. Parallel landings are more mechanically safe for the body, especially when the gymnast is landing with a force of 10-13 times her body weight. A ballet dancer might only land with twice her bodyweight. If the knee is not in line with the middle toes, severe damage to the knees can occur. Most knee pain is from the knee not being in line with the middle toes and hip upon landings or take-offs. More specifically, if a gymnast lands with her feet turned out on balance beam and her knees move forward due to momentum, she will cause damage, and may actually roll her ankle, fall, and get seriously injured.
Again, I love ballet, but not with the intent to compliment gymnastics. So when you are looking for cross training to help your gymnasts, try to align the movements with the sport you are trying to improve. Ballet, as wonderful as it is, does not do that.
For those with lymphedema… There are two things I recommend for overall health that may eventually ease your symptoms a little (every little bit helps!).
Drink lots of lemon water, fresh lemon squeezed into your water. It will keep you hydrated, adds potassium which helps with fluid balance, and add vitamins that help with your immune system.
The other thing is to use organic wheatgrass powder mixed in lemon water in the morning. The wheatgrass has many health benefits. It will add nutrient that you may not be getting from your food. here is an article with 7 benefits of wheatgrass, https://www.healthline.com/nutrition/wheatgrass-benefits#section1
I am fortunate that I have been able to drastically reduce my swelling and maintain my lymphedema well, but I did notice a nice difference a few years ago when I added the lemon water daily and wheat grass in the mornings before breakfast. My leg looks totally normal if I do not do too much standing.
I do still elevate my leg whenever I am not standing and I di use compression on days I work. My leg is swollen at the end of the day, but all the things I do for maintenance really make a difference. the discipline with eating, elevating, and compression make a huge difference in my quality of life. You CAN get there too!
One more note, since lymph nodes filter proteins, make sure you are not overdoing the proteins. Get a balance of nutrients in addition to your proteins and stay away from protein shakes.
So you know what I did earlier today? I went to the farmers market and bought the ingredients to make soup. Yup, my soup usually opens my lungs up nicely. For some reason, I went through the winter without making a batch and now look what happened. I usually eat at least one serving a week or more when I start to wheeze and within a few hours, my breathing is restored to normal. (I’m not making any guarantees this will change your health or that this soup is medicinal.) So what’s in my soup?
Kale, Spinach, Broccoli, Green Beans, Carrots, Celery, Red Potatoes, Garbonzo Beans (Chick Peas), All-Natural Chicken
Many of these ingredients have multiple health benefits alone, but when you combine them the benefits are even greater. It’s kind of like double dosing on the good stuff!
Yes, you can pop a vitamin daily, but getting nutrients from food seems so much better. The nutrients are likely absorbed easier when they come from food, therefore, more beneficial. Use vitamins as a supplement, not as your main method of maintaining your health.
So go out there and take care of your health… Getting through the day is much easier when you feel good!
So I got a text yesterday from a parent, “should I start my daughter on protein shakes?” Take a guess what my two-word response was… “Absolutely NOT.”
I did elaborate after that and I did send her links to articles on why you should not give kids too much protein.
First of all, if your child eats, they are likely getting enough protein. Did you know there is protein in kale, peas, and some other vegetables? And there is protein in dairy, beans, nuts, oatmeal, and some breads?
Too much protein can cause damage to the body. It can lead to dehydration, loss of calcium, kidney stones, and even kidney dysfunction. Some protein foods have high nitrogen which makes the kidneys work harder to rid the body of the nitrogen through the urine. This can place stress on the kidneys. If the excess protein causes the body to reduce the calcium, that can affect bones and muscle contraction. Did you know that your muscles store calcium which is needed for every muscle contraction? That could make training for a sport very difficult.
So, why would you want to give your child excess amounts of protein? Yes, we all need protein, but too much of a good thing can actually be bad.
Google “too much protein for kids” and check out some of the articles.
Children ages 1 to 3 require 13g of protein per day.
Children ages 4 to 8 need 19g of protein every day.
Children ages 9 to 13 need about 34g every day.
Females 14 to 18 need 46g of protein every day.
Males 14-18 need 52g of protein every day.
Adults need about 0.7-0.8g per kg of bodyweight.
Elite athletes need about 1g per kg of bodyweight.
Ballet… I love ballet. It’s truly a beautiful art.
Good luck to all with lymphedema… I know it’s very difficult…
I did elaborate after that and I did send her links to articles on why you should not give kids too much protein.
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