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Coach Robb

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Everything posted by Coach Robb

  1. During this Coach Robb Podcast I shed some insight into how the Ketogenic Diet (a.k.a. Keto Diet) originated and how this suggested way of eating has some immediate benefits, but also long-term consequences. I also discussed the similarities of the Keto Diet and past “popular diets and systems” that focus on one element of nutrition, take it out of context, and market that element as a brand new idea that is revolutionizing the way humans should eat to shed body fat and improve performance. As they say, everything old becomes new again, and after listening, you will see how there is a much simpler and sustainable way to eat to drop those unwanted pounds of body fat without sacrificing your foundation of health and wellness. During the second half of the podcast, I explain what intermittent fasting is and how the body adjusts and adapts to short periods of complete fasting (eating no calories at all). In addition to the pros and cons of intermittent fasting, I explain that if you implement fasting, of any duration, at the wrong time, the consequences could be quite substantial. If you have read about fasting and wondered if this process is good for you, grab a piece of paper and jot down some notes. The decision to fast has many implications beyond what it does to the body during the fast. You also need to understand the timing of the fasting process to avoid detrimental long-term results. Listeners questions include: What do I do if eating prior to exercise and/or racing makes me sick to my stomach? Why does training in the heat makes it difficult to drop body fat? How does a warm-up and cool down improve performance? What are the hierarchy of needs relevant to overall health and performance? What can I do to reduce cholesterol levels naturally? http://www.coachrobbpodcast.com/
  2. Eat Prior to Working Out Eat soon before you head out and you could be plagued with G.I. (gastro-intestinal) issues. But if your last snack or meal was hours ago, you could run out of energy. The goal is to time your meals & snacks to provide a stabilized blood sugar level throughout your riding session or cross training work out. Accomplish this by eating every 2 hours after you wake up in the morning Allow 2 hours after eating a complete meal before exercising – this allows for complete absorption and proper purging avoiding cramping. If you are tight on time, consume 8-10 ounces of Energy Fuel to provide your brain and muscles the easily absorbable carbohydrates and electrolytes necessary for optimum performance. Foam Rolling Use a foam roller before your pre-ride or work out stretching. The direct pressure helps vasodilate (open up) the tissue bringing fresh blood to the muscles about to be used. When you foam roll prior to stretching, you will reduce the activation of the Stretch Reflex, reducing your risk of a pulled muscle. Chronic aches and pains like Achilles tendinitis, planter fascia, etc. benefit from direct pressure before exercise because it increases blood flow & muscle elasticity. Riding & cross training is more productive when tender/sore spots are warm. Start by rolling with a tennis ball move to a lacrosse ball then manual massage then sport specific exercise. Warm Up There are three physiological benefits to an effective warm up. First, your warm up is an activity that allows the body to transition from inactivity to activity and to distribute the blood flow into the extremities. This distribution of blood warms up the muscles, tendons, cartilage and ligaments avoiding any cramping or tearing. Refuel Immediately after a riding or cross training session, your muscles and liver are looking for simple sugar to replenish your storage levels for the next workout. Your window of opportunity is 20-30 minutes after you finish because of an enzyme (glycogen synthase) that is at its highest activity level immediately following exercise. By consuming real food that is easily digestible is the key to optimum replenishment and recovery. Ice your pain When to apply ice depends on the injury. If the pain is chronic, here's the best post workout sequence; foam roll, static stretch, ice. But for acute pain (less than 72 hours since incident), skip foam rolling & stretching and ice immediately. The quicker you ice, the faster you slow down inflammation. Do a 5 minute on-off cycle as much as possible during the first 72 hours after injury. NOTE: Refrain from applying heat to the aggravated/injured for the first 72 hours – this will only increase the inflammation process. Yours in health and sport, -Coach Robb (CompleteRacingSolutions.com)
  3. The key is to leverage the Glycogen Synthase Enzyme that is most active the first 10-20 minutes post exercise. The muscles are clamoring for sugar to replenish depleted levels. I learned this the hard way while at the Olympic Training Center. I didn't want to touch simple sugars post exercise until a Danish cycling coach taught me otherwise. As soon as I introduced simple sugars (and liquid aminos) immediately after exercise, my level of recovery sky rocketed. I have never looked back and want others to enjoy enhanced recovery as well. -Coach Robb
  4. Watch this short video and learn why you cramp and what you can do to keep them from coming back! Top 3 Reasons Why Cramping Happens
  5. During the first half of this podcast, Coach Robb explains why he wants you to embrace the joys of the holiday season with friends, family and colleagues. Many people dread the holidays because they fear gaining those unwanted pounds and feeling guilty for indulging. By following Coach Robb’s four simple steps you will minimize weight gain, avoid feeling horrible, and prepare yourself for multiple days of holiday festivities. During the second half of the podcast, Coach Robb explains the top seven things that contribute to injuries. As Coach Robb explains, when it comes to improving your health, wellness and ultimately performance, the only two things that will impede your daily improvement is an injury and/or an illness. By implementing these seven habits into your normal routine, you will keep from getting injured as well as improve your strength, speed and endurance. As always, grab a piece of paper and jot down some notes that you can transfer over to post it notes as daily reminders. Listeners questions include: Why is my sex drive higher in the morning?; Why has my motivation and performance results plummeted?; What should I study to do what Coach Robb does for my profession?; What is Coach Robb’s biggest frustration as a performance coach?; What is the catapult effect?; and What separates Coach Robb from other coaches?
  6. If your muscles are not "sliding and gliding" you may experience cramping, reduced speed and endurance along with feeling "hot" from within. This video explains what is causing it along with what you can do to alleviate these symptoms.
  7. Coach Robb

    Increasing Grip size for Elbow Tendinitis???

    Great question! The key is to listen to the pain and look into the source of your pain. If you try to push through the pain, you run the risk of creating scare tissue if you tear tissue. Think about any other muscle group - you need to keep them flexible, strong and properly hydrated. Add proper body position (with optimized biomechanics) and you will reduce your arm pump for sure (I have dealt with this issue with my clients for 30+ years). Please keep me posted. -Coach Robb
  8. Coach Robb

    Increasing Grip size for Elbow Tendinitis???

    Thanks for posting this issue! Keep in mind what you are dealing with when it comes to tendinitis of any type - inflammation of the tendon. Couple of things to think about: 1. What is causing the inflammation? Is it over use, lack of strength/endurance, are the muscles tight and pulling on the attachments? 2. What is the solution for inflammation? Remove the tension out of the tissue, improve strength/flexiblity in the tissue, increase blood flow. Below is a device that I have had tremendous success with when it comes to relaxing the muscles of the forearm - The Roll Recovery, it works really good (and hurts really bad - LOL). Before you head out to ride, give this device a try. If your tendinitis is keeping you off the bike address it aggresively: 1. Roll recovery to reduce tension. 2. Hot/cold contrast therapy (10 minutes of each as many times as you can logistically get in) 3. Avoid ibuprofen - this only masks the pain. If you tear the tissue or aggravate it more, you are only prolonging your recovery. Give these concepts a shot and let me know how it works out for you. We want you back out on the bike ASAP. Yours in sport and health, -Coach Robb
  9. Coach Robb

    Finding the solution to arm pump

    In addition to all the comments posted here, I have found this device to be helpful for riders. Since very few people can afford to bring a massage therapist to the track, I have found this device to be beneficial to stimulate the tissue (like a massage) which opens up the tissue and allows it to be more pliable. Google for the best price and availability. Keep me posted on your results. Yours in sport and health, -Coach Robb
  10. Coach Robb

    Quads get very sore while riding

    So stoked that you are not letting MS keep you down! My only thought to add to this conversation is to evaluate both the functional range of motion as well as functional strength. In some instances, additional strength work may actually decrease functional strength because of the lack of flexibility. Think about it this way, if the muscles are tight, the muscles can't go through their normal range of motion - this creates internal friction (i.e. body heat) and enhanced fatigue (resulting in slower speeds and less endurance). If possible, go visit with a good physio to ensure that you have optimized range of motion on both sides of each joint: knees: quads-hamstrings; shoulders: chest-rhomboids; elbow: bicep-triceps; etc. This will remove the guess work and optimize the effort your (obviously) willing to put in. Please keep me posted on your progress and if you need/want some functional strength exercises, please don't hesitate to drop me an email. I would be happy to send you a few routines. Yours in sport and health, -Coach Robb
  11. Coach Robb

    All my delts are suddenly getting sore

    Thanks for posting! Sounds like you are developing trigger points in the soft tissue and connective tissue. When you get a chance, pick up a tennis or lacrosse ball and start working the tissue. Below is a playlist that I put together to help you walk from head to toe and address any tight muscles. Keep in mind that the tissue is all interrelated and if one muscle is tight it "pulls" on the next and then the next so you might be surprised where the actual source of the pain is coming from. In addition to working on the soft tissue, make sure that you are staying properly hydrated. Strive for half of your body weight in ounces of cold water spread out over an eight to ten hour day. When working out, keep a close eye on your sweat rate. You want to keep your sweat rate in the 1-2% range (no higher or lower). Chronic dehydration is a frequent source of muscle pain and spasm issues. Give these thoughts a try and let me know how your body responds. Yours in sport and health, -Coach Robb Coach Robb's Soft Tissue and Flexibility Playlist: https://www.youtube.com/playlist?list=PL2473977B40221592
  12. Coach Robb

    Best spin bikes?

    I completely agree. I like to have a mountain bike to both warm up on the trainer with along with using it as a "pit bike". This also gets you outside on the trails working on balance and eye hand coordination (two key components of going fast). One thing to think about, when you use your own bike set up on the trainer (MTB or Road Bike) is that the bike fit (which every one should have done) will keep you from becoming hurt associated with bad biomechanics (typical challenge of a stationary type bike). Bike - trainer - heart rate monitor and you have the ideal warm up tools. -Coach Robb
  13. Coach Robb Podcast - #26 - The Difference Between Epstein Barr, Adrenal Fatigue and Chronic Fatigue Syndrome Are you struggling with fatigue, can’t lose those last 10 pounds, not sleeping at night, have poor concentration, experiencing body aches…. (just to mention a few)? Have you sought professional help only to be made to feel like you are losing your mind and it is all in your head? Well the truth is there is a process associated with fatigue and during this podcast Coach Robb walks you through the symptoms, causes and a few ideas on how to turn your miserable conditions around. Over the last 34 years, Coach Robb has received thousands of emails from individuals all around the world who struggle with fatigue – both mentally and physically. In this podcast Coach Robb walks through a concept he refers to as the “Flow Pattern of Fatigue”. He explains how fatigue can manifest itself in the way of a virus, then overload your adrenal system and eventually result in a condition commonly referred to as Chronic Fatigue Syndrome, as well as discuss the pivotal differences between this condition, adrenal fatigue and Epstein Barr. After listening to this podcast, you will have a better understanding of where your symptoms originated, why your body is struggling and three specific steps to begin turning your symptoms around. http://www.coachrobbpodcast.com
  14. Thanks for the comment - please visit CoachRobbPodcast.com or DMXSRadio.com. Let me know if you can't access the files. -Coach Robb
  15. Are you struggling with fatigue, can’t lose those last 10 pounds, not sleeping at night, have poor concentration, experiencing body aches…. (just to mention a few)? Have you sought professional help only to be made to feel like you are losing your mind and it is all in your head? Listen to my latest pod cast, you just might find some answers!
  16. Coach Robb

    Landed on tailbone

    Sorry to hear about the landing - painful to say the least. If you broke your butt bone where you described, there isn't much you can do but stay off of it (which is VERY difficult) to let it heal. You can sit in a cold bath for 10 minutes then a hot bath - this contrast therapy will help heal you up quickly. Strive to stay away from pain meds except when you go to bed. You need to be aware of the "true" pain levels so that you don't do additional damage. Take the pain meds at night will help you sleep good and facilitate recovery. Please drop a note here on TT regarding the what the doctor had to say. -Coach Robb
  17. Coach Robb

    Best spin bikes?

    Definitely look for some used bikes. You can pick up a mac daddy bike for a really good price. Go to your local bike shop where they sell high end bikes, they usually take in bikes that are in great shape but someone wants the latest color or gadget. The bike shop can make sure that the bike fits your correctly. I have had clients pick up $5000 bike for less than $1000 (not that you have to go this price point). Please keep me posted. -Coach Robb
  18. Coach Robb

    Best spin bikes?

    Great question! I would strongly recommend that you look at a unit known as a stationary trainer that you can put your road or mountain bike on. This way you can train outdoors during the week and the use it at the track as a warm up tool. A couple of simple units are made by Kinetic or Cycle-Ops (there are more than these two). This provides you more options. If you are looking for something only from home, look at systems like Zwift and the Wahoo system integration. The reason why I recommend these is because you can dial the bicycle in to fit you optimally and get more out of your workouts without risking pulling or straining a tendon, muscle or tendon. Once you get your set up please hit me up via email at Contact@CoachRobb.com and I will send you some bike workouts that you can implement to improve your speed, strength and endurance using the bicycle. Yours in sport and health, -Coach Robb
  19. I will listen for sure! Thanks for sharing.
  20. This is awesome! Please keep me posted on your progress. -Coach Robb
  21. What looks like a healthy choice on the outside (and marketed accordingly) isn't always what it's wrapped up to be on the inside. Here's 5 food marketing buzz words that sound oh so good until you peel back the covers for a better look: Made with real fruit Reality: there are no regulations around this claim, according to Joy Dubost, PhD (spokesperson for the Academy of Nutrition & Dietetics). She provides a simple example. Consider Kellogg's Nutri-Grain Cereal Bars Mixed Berry. Sounds like a relatively healthy snack. But the "made-with-real-fruit" filling contains puree concentrate (made with sugar) of blueberries, strawberries, apples and raspberries. Solution: the lower a fruit is listed in the ingredient panel, the less the product contains. If you want to reap the benefits (vitamins, minerals, anti-oxidants, water, electrolytes) of eating fruit, consume a piece of in season fruit every time you sit down to snack and/or have a meal. Lightly Sweetened Reality: Unlike “sugar-free” and “no added sugars”, this claim isn’t regulated by the FDA. It is easy to be fooled. A simple example is Wheaties Fuel, a cereal that is marketed specifically to athletes and carries the lightly sweetened label; however, it contains more sugar per ¾ cup serving than the same amount of Froot Loops. Solution: again, read the nutritional panels. Avoid products that have sugar within the first five ingredients (Note: also look for words ending in –ose (sucralose, fructose), these are all sugars and should be avoided because they are synthetic sugars). Gluten Free Reality: To make this claim, a product must be made without wheat, barley or rye. But there have been reports of cross-contamination with gluten-containing grains during growing or manufacturing says Pamela Cureton, RD at the Center for Celiac Research at the University of Maryland School of Medicine. Solution: look for a seal from the Gluten-Free Certification Organization, the Celiac Sprue Association or the National Foundation for Celiac Awareness which test products to ensure they have not gluten. Added Fiber Reality: though products with this claim do actually pack additional fiber – often listed as polydextrose, inulin (derived from chicory root), or maltodextrin – it’s unknown whether consuming them has the same benefits, such as lowering cholesterol, as the fiber found naturally in whole foods. Solution: it is okay to consume added fiber (often found in cereal, yogurt and energy bars), but too much can cause a derailing bellyache. Strive to consume 14 grams per 1,000 calories as a general rule of thumb. Wild Rice Reality: “True wild rice comes from a plant that’s indigenous to certain lakes and rivers in the Midwest and Canada,” says Peter David, wildlife biologist at the Great Lakes Indian Fish and Wildlife Commission in Wisconsin. “Most people eat the kind produced out of California, which may be treated with chemicals. Solution: look for the plant name Zizania palustris on the ingredient panel. It packs four times the amount of protein, 73 times the potassium, and 12 times the fiber per serving as its impostor. Learning what to look for in your food for optimum health, wellness and ultimately performance…another piece to help you Work Smart, Not Hard! Yours in sport & health, -Coach Robb, Coaches and Staff CompleteRacingSolutions.com
  22. Exercise is a great habit to have within your daily life; however, when it becomes an obsession it can actually become counter-productive to your overall health. Excessive training (in the form of volume and/or intensity) without adequate rest causes the body to become "numb" to external indicators of over training such as mood swings, simple sugar cravings, interrupted sleep, loss of sex drive, loss of body weight, suppressed appetite and an elevated resting heart rate. Research indicates that after 12 weeks of consistent training, Cytochome C (a mitochondrial enzyme involved in the production of energy at a cellular level), reaches a peak and then beings to decline. In addition to Cytochrome C levels, so does your maximum oxygen uptake (also known as your VO2 Max.). At this point, the body must be allowed to rest and re-group for continued progress. Give it a rest! Training creates adaptations within the body's various systems (muscular, cardio-pulmonary, lymphatic, nervous and connective) and needs to be supported with rest and food for positive adaptations. Inadequate amounts (and quality) of sleep and food set the body up for a physical break down which leads to negative effects on the body (i.e. suppressed immune system and muscles with less power and endurance). In addition to adaptations within the body's systems, training causes changes at a cellular level - cell mitochondria swell, metabolic wastes accumulate, essential nutrients (particularly electrolytes and stored glycogen) deplete, and muscle tissue is torn. This tearing is known as microtrauma of the cells, and torn muscle tissue doesn't work efficiently. As popularly noted, it takes 48 hours for the body to recover from this micro-trauma and has to be supported with rest and food for proper recovery and improved overall health. If the body doesn't get the opportunity to rebuild from the "work phase" of training, overall health and associated performance begin to slow down (and in extreme circumstances, cease all together). The concept of hard training days followed with easy-active recovery days incorporated into your weekly training schedule establishes the balance necessary for maximum improvements in your overall health and ultimately your performance. Consistent training without physical or mental setbacks provides the foundation for your body absorb your training volumes. The larger the foundation (i.e. quality of overall health) the quicker you will recover from workouts and the quicker your body will progress to new levels of performance. The key to overcoming your fear of taking time off is to understand how much it will help, rather than hinder, your performance. Think about it this way, if you are not fresh, you will not have the energy (or desire) to push to the next level of performance. If your body doesn't experience the next level, you will begin to stagnate within your performance cycles. So, the next time you see a recovery workout on your schedule, don't ignore it! Remember, that rest allows your body to recover, rebuild, and ultimately become stronger. Have a great holiday weekend and don't forget to tap that "follow" button! Coach Robb Beams Human Performance Expert
  23. I am super excited about this new series captured by Treehouse Creative Designs (TreehouseCreativeDesigns.com)! The vision of the series is to learn more about my background, my training methods, and my perspective on the motocross industry. In this first segment, I was asked "Who is your favorite rider you have worked with and why?" If you have a question on your mind, email us at Contact@CoachRobb.com and we will incorporate it into our next video series. #MotoE
  24. Coach Robb

    How Rest Improves Your Speed & Endurance

    Streetsy, Thanks for reading and your questions - much appreciated! When it comes to signs of over training there are two ways to look at this subject - on and off of the bike. Off the bike: 1. Night sweats: if you are sleeping in a dark, cold room and sweating, your adrenal system is getting fried. "Adrenal Fatigue" is commonly used here. 2. Inability to sleep when you are tired. If you have a hard time falling asleep and staying asleep, you are not getting enough fat and protein (the only two things that satisfy appetite) prior to going to bed and your body will wake you up. However, if you are doing this and still not able to get to sleep quickly and stay asleep, you are over-trained. "Adrenal Fatigue" is commonly used here as well. 3. Low sex drive. If you workout, specifically with weights and sport specific load levels, your body should be producing the necessary sex hormones. Note: if you are implementing strength training/sport specific load levels (i.e. interval work on the Concept2 Rower) and overweight, this can negatively affect your sex drive. 3. Craving simple sugars. High intensity training is hard on your body (high oxidative stress, production of free radicals, etc.) and can lead to chronic depletion of sugar in your liver and muscles. Your brain is fed from your liver and your movement is fueled by stored muscle sugar (also know as stored glycogen in your liver and muscles). In addition to chronic glycogen depletion, high intensity training is stressful to your entire body which stresses your parasympatheic systems - aka, Adrenal System. If exercise crosses that fine line of stress reducing into "increased stress", the exercise becomes counter productive. Your body only understands "stress", not where it comes from. If you push the intensity, starve the body, become dehydrated, don't get enough sleep, etc. - your body deems this as stress. It doesn't know the difference between athletic, relationship, financial, professional - stress is stress to the body and it only has one system to handle it all. If the stress becomes too much, your adrenals get over worked. When they are overworked and not provided high quality MCT (medium chained triglycerides - aka "good fat"), you run into Adrenal Fatigue. Think about it this way, if you squeeze a dry sponge, you don't get any water. If you don't "fill" your adrenal system with high quality fats, eventually they become "dry" and they can't do their job. If you adrenals can't cope with stress, you run into adrenal fatigue symptoms: tired and can't sleep, night sweats, low sex drive and craving of simple sugars. On the Bike: 1. Same speed feels "hard". If you are falling off the pace, and keep throwing more effort into it and you can't get back up to speed, you may have a combination of mental and physical fatigue. 2. Inability to process high speed. At a neuromuscular level, if your brain can't process higher speeds, you may also have a mental/physical fatigue issue. Chronic depleted sugar storage's in your liver and muscles can slow your processing speed resulting in slower speed and/or quick levels of fatigue. 3. Bike feels "heavy". If you feel that the bike is 20 pounds heavier, your muscles are excessively fatigued. This could be one or a combination of things: dehydrated, glycogen depleted, residual soreness or excessively exposed to load (weights, speed work, etc.). These are just a few things that you would want to pay attention to both on and off of the bike. I have a resources that I use with all of my clients: Body Analysis (evaluate the stress on the body), Sweat Rate Calculator (avoid chronic dehydration), Heart Rate Spreadsheet (avoid training too hard on easy days, push hard enough on hard days to improve the correct energy systems), Body Measurements (evaluate nutrition and training to ensure the dropping of body fat and development of lean muscle mass and more. I happy to share this with you (or anyone that is reading this). Simply let me know which resource(s) you need - send an email to Christy (our client service director) at Contact@CoachRobb.com. In my opinion, the key to any performance program is making sure that you are combining nutrition, hydration, cross training and bike specific to create an adaptation progression that is SUSTAINABLE. My goal is to have my clients improve by 1% every day - whether it is in the area of nutrition, hydration, flexibility, mental development, strength, speed, endurance, etc. there is always that we can improve. However, it shouldn't be at a rate that is unrealistic. The reality is that we are humans and progression needs to be systematic, focused and quantifiable evaluated to ensure long term success. Thanks again for reading the article and leaving your question - I am always glad to help in any way! Yours in sport and health, -Coach Robb CompleteRacingSolutins.com
  25. Follow Coach Robb on his way to Loretta's and learn about the history associated with the most successful amateur development program in the history of motocross. Watch MotoE riders Triangle Yamaha's Logan Best ripping on the new YZ65 to a pair of seconds (including some holeshots!); Dylan Greer and Josh Guffey in the Pro-Sport classes; Curtis Biorn in the C class; Bud Guthrie in the 40+ class and Colton Eigenmann in the 250B class where he landed on the podium in the last moto and went 4th overall. Coach Robb has had the privilege of working with riders such as Ryan Dungey, Adam C, Jeremy & Alex Martin, Jordan Bailey, Isaac Teasdale, Ian Trettel, Ashley Fiolek, Broc Tickle and many more as they have developed into national amateur champions and into professional stars. If you would like more information about Coach Robb's MotoE Performance and Nutritional Programs, please visit CompleteRacingSolutions.com.
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