Tag Archives: fitness

Books are Nice Gifts

www.amazon.com/author/karengoeller

Books are nice gifts… Check out Karen Goeller’s sports, fitness, and children’s books. And be sure to check out the book on her life story after a cancer diagnosis.

Books by Karen Goeller

Titles include: Gymnastics Drills and Conditioning, Handstand Drills and Conditioning, Gymnastics Journal, Gymnastics Coloring Book, Fitness Journal, Strength Training Journal, Fitness on a Swing Set, Swing Set Workouts, Legs Plus Workouts, Lymphedema: Sentenced to Life in Bed, Missy’s Voice, and More.

From 6 Inches to Split, 10 Minutes

I can’t believe the progress I had with one 14 year old gymnast yesterday.



Gymnasts must be able to do complete splits, 180 degrees. That’s a straight line from ankle to ankle. This photo is one of my gymnasts performing a split leap. It is better than the required 180 degrees a gymnast needs.

 A gymnast came to me for help with flexibility and other injuries. I asked her “stretch” on her own before we started. She spent about ten minutes stretching. I then asked her to show me her split on her less flexible side. She was about six inches from the floor. Her hamstrings had decent flexibility, but her hip flexors were very tight. To me it was obvious because her front leg was nearly all the way down, but the gap was between her upper thigh on her back leg and the floor. She was tilted forward.  

We then spent ten to fifteen minutes doing many variations of a hip flexor stretch seen here. I had her do the stretch with varying foot positions, leaning forward as seen here and upright. She said her coaches never allow them to do the stretch with their back leg up, but she said she always felt it more this way.

After that I asked her to try her split again. Her expression was priceless because she was able to go all the way down, 180 degrees for the first time in her life!!!  Why did it only take fifteen minutes to reach this success when it usually takes gymnasts several months to accomplish the same thing? The answer is simple. Many gymnasts are not actually stretching properly or they are not stretching the muscles they really need to stretch. They think doing a split will help the split, when in fact, it often will not. Wait, what? She said her coaches make her do “over-splits” for two minutes and it’s been that way for a really long time. Guess what, over splits do not really work.

You read that correctly. First, you must identify which muscles are tight. In her case it was the hip flexors, mainly the psoas muscle. Then, you must stretch that muscle individually. Stretch it slowly, in various positions, and in small increments.

The athlete and their muscles must be completely relaxed in order for any progress. This gymnast was happy the entire time that we were stretching. She felt the stretches, but no pain. After about ten minutes in the gym, her dad said “your voice sounds so soothing.” I just smiled and said there is no reason to yell or be angry.

Stressing an athlete out and making them hold one position for two minutes will not really do much for flexibility. And manually pressing on them while they are stressed can also cause problems such as locking muscles, reduced flexibility, and emotional trauma. Stretching an athlete to the point of tears is not necessary and it’s really abusive.

Once an athlete’s muscles lock up you not only prevent progress, you could be reducing flexibility, and causing injury. A gymnast’s skill performance may also decline as a result. Coaches want results and they want them fast, but why aren’t they listening to sports science? Unfortunately, many are just repeating what they did as gymnasts instead of doing their homework, going to clinics, and consulting with CSCS’s and physical therapists.

Let me know how I can help your team… Or check out www.GymnasticsDrills.com

Karen Goeller, CSCS
Gymnastics Coach 40+ years and CSCS
www.BestSportsConditioning.com
www.KarenGoeller.com

Karen Goeller’s Latest Interview

Screenshot (107)In this interview with Mindy Sheier of Gamut Management, Karen and Mindy discuss how working in the film industry with a disability is very challenging,  books, health, sports coaching, and other topics.

Karen is a signed Actor/Model with Gamut Management. She is available for film, tv, photo-shoots, book signings, consulting, and more.  Here’s the interview,  https://youtu.be/oVitWpxhmN8

Contact Mindy at Gamut for film, tv, and modeling projects. www.gamutmanagement.com. Click on the Contact tab.
Contact Karen for book signings and consulting work.
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Karen Goeller Books

How many have you seen? There are about 20 books available through bookstores by Karen Goeller, CSCS. Check them out here, www.amazon.com/author/karengoeller.

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Laundry Bag Exercises, a Unique Fitness Method

Goeller Laundry Bag Exercises…   If you want to workout and do not have weights, use whatever you have!  Working out with a laundry bag is definitely unique, effective, and fun. This is a full-body workout with exercises for every major muscle group. If you follow along, Karen only does a few reps of each exercise. Do the entire workout to learn the exercises and then repeat it with a higher number of reps so that you are getting more reps in than what is shown here. Exercises for legs, back, chest, arms, shoulders, and core. For more of Karen Goeller’s unique exercise methods check out www.LegsPlus.com  and  www.SwingWorkouts.com.

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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.)

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

Goeller on Wiseguyz Show

What an incredibly fun night as a guest on the Wiseguyz Show!!!
Here’s their website,  https://wiseguyzshow.com/

Here’s the facebook interview link,  I’m on at the 34-minute mark. https://www.facebook.com/annette.deceglie/videos/10216649695387027/

Here’s the link to the audio/radio. I’m on at the 34-minute mark, https://www.podbean.com/media/share/pb-d444t-a8cc18

Wiseguyz facebook page, https://www.facebook.com/groups/thewiseguyzshow/permalink/2352407611654993/

 

And be sure to listen to my Quick Podcasts here, https://karengoeller.wordpress.com/karen-goeller-podcasts/

 

Shoveling Snow… An Unexpected Physical Challenge

It’s snowing out there… Are you in shoveling shape? No, really… Are you in shape for unexpected physical work?

karen-legs-plus-book-2018Many people are not. But when it comes time to shovel the snow, pick up the groceries, do the laundry, or pick up that little family member who wants to be held many people simply can’t do it. It’s often not from injury or illness, it’s from being too sedentary for too long.

So, if you want those unexpected physical challenges to be a bit easier, start exercising now. If you do something very physical after being so sedentary, you risk serious injury and a miserable few days to several weeks after that. Why risk it?

There are plenty of appropriate workouts you can do. Start at the beginning then work up to more challenging workouts. Two of the workout types that I have developed are unique and get results. You can check them out at www.swingworkouts.com and www.legsplus.com.

Good luck… and get in shape now for those unexpected days later…

Listen to all of Karen’s Quick Podcasts here, https://karengoeller.wordpress.com/karen-goeller-podcasts/

Sports, Health, Fitness, Children’s, Coloring Books and Journals… 

Goeller Books

www.amazon.com/author/karengoeller
Get them through any book retailer, including Amazon, Barnes & Noble, and others. Many are in libraries too!

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