Armond Willis

How Covid-19 Will Forever Change the Training Industry

How Covid-19 Will Forever Change the Training Industry

My brother and I were having a conversation the other week and he asked me how I thought this pandemic would change the training landscape in the future.

I outlined a few things and would like to hear your opinion on my thoughts.

1.) Whether the shelter in place is lifted or not, things won’t be “back to normal” well in to next year. Until there is a for sure vaccine I just don’t see it happening.

This doesn’t mean gyms would forever be shutdown or limited on hours, but I think it will effect people’s attitudes towards being in overcrowded spaces.

2.) Big box gyms like LA Fitness and Lifetime fitness may see a drop in overall memberships until a vaccine is created.

Again, I think the whole pandemic will have a psychological effect on people, rightfully so. Being in a gym during peak hours, it’s almost impossible to eliminate exposure to anything.

They will most likely find ways to virtually serve members and will have to find ways to add value as opposed to just people paying monthly for access to machines.

3.) Smaller, relationship based training businesses could fair well because they are smaller, don’t have as much foot traffic, and are coaching based with micro communities.

However, even they will need to increase the value exchange if they want to thrive long-term.

4.) There will definitely be a virtual shift as this past month and a half has proven.

Trainers will either offer virtual sessions or have virtual options in conjunction with in person services. More and more trainers will start doing this, but will need to be smart and have true systems in place in order to survive long-term.

5.) Bootcamp based gyms will take a hit. Overcrowded sweatboxes are the lasts place the majority of people will want to be.

You may even see a few of them close because they were unable to pivot.

6.) Even though there will be more places offering “Virtual Training” they will have initial success, but in order to really have a good long term business, gyms will have to offer more than just “workouts”.They will need to find ways to add value and service in addition.

The reason why is it will be easier and easier for people to find workouts online.

Google, Instagram trainers, what your friend thinks, it will water down the value of workouts delivered from qualified coaches.

So to really offset this, rather than just providing a zoom link , or a video workout, gyms will have to get creative in additional services because these will be so common

7.) I think that more people will eventually be more in tune with their health than ever after this pandemic. One of the takeaways apparently was that people with pre existing conditions were at more risk of succumbing to Covid.

Specifically, people who were overweight, less active, who had high blood pressure, or diabetes were at high risk.

The fortunate thing about this realization is that with proper eating and exercise, these conditions can be controlled and or reversed.

Maybe people will become more conscientious of their overall health, and with a vaccine not yet created, will take the necessary steps to improving their health and be less vulnerable to Covid’s negative effects.

8.) High School training programs will need to adapt and add virtual or remote solutions as well. While a small few have, all others will need to.

This is especially important for competitive athletes. Coaches will need to find ways to deliver effective programming that will keep athlete not only active, but accountable, and injury free when they return from periods like this.

After seeing a handful of “training” programs assigned to kids, they are very basic and rudimentary. They will not be enough to keep high performers performing at high levels.

Push up and burpee packets wont cut it.

So coaches and schools will need to implement thorough solutions to deliver appropriate and calculated programming.

9.) With the fitness landscape being so saturated with fitness “experts” there may be more use of Online training certifications to begin separating the nonsense from the legitimate.

Again, it’s not hard for someone to deliver workouts virtually. Being certified will show that a trainer is vested in their craft and wants a long-term business that will help people.

10.) Gyms will be cleaner than they have ever been. People will want reassurance that their workout spaces are cleaned relentlessly and are as clean as possible.

Anyway, these are my 2 cents.

What are your thoughts?

-Coach

A Few Thoughts on How The Coronavirus Affects Certain Athletes

A Few Thoughts on How The Coronavirus Affects Certain Athletes

Here a few thoughts that I had about this whole stay at home ordeal, and what it will reveal about you as an athlete.

1.) If you were the type of athlete that always had to have someone get on you in order to put some real work in, you are going to fall behind.

We have plenty of time right now. Schools are shut down. No one will be constantly on you. If you cant be motivated to work on your own, don’t expect to have the best athletic career you can after this. Congratulations on taking yourself out of the equation.

2.) You are either finding ways to get better, or you are staying the same. And I get it. Maybe you don’t want to play at a higher level, and that’s cool. But if you have ever said that you wanted to play at the next level, whether that be varsity or in college, and you are finding more excuses more than reasons to get better, you won’t make it.

3.) Talent alone won’t get you through this. You will have to be disciplined and work. Competition is going to find a way to continue to get better. It is up to you to dig deep and establish a real routine.

4.) This period is going to separate the great athletes from the mediocre ones. Those of you with real grit and drive will persevere like none other and come out on top at the end of this corona shutdown. Are you gonna settle, or are you going to do what it takes and separate from the pack.

5.) Now is PRIME time to take action and reach out to college coaches if you want to play at that level. Be genius and reach out. Stop being lazy and expecting coaches to reach out to you after ONE decent season. They won’t.

Assume you aren’t as good as you think you are, and they don’t know about you. Make them know.

Now, it has been about 19 days since school has shut down. What have you done to improve? Are you making more excuses, or more progress?

I challenge you to find a way to ALWAYS be getting better.

And if you are a parent of an athlete who is struggling to stay motivated and in shape during the shut down, we can help. We have created a full on virtual coaching program that delivers strength and power development programs, speed agility development programs, as well as daily coaching workshop videos covering motivation and mindset, nutrition strategy, recruiting tips, and speed agility workshops. All of this is available through our training app in the iTunes and Google Play store.

We also implement weekly zoom discussion to set goals and engineer successful weeks. In addition we implement zoom video interviews with professional athletes, world renowned fitness experts, certified nutritionists, life coaches, and more to keep members informed, engagedm and motivated.

It is centralized on coaching and engagement to keep athletes producing and learning. And for right now for a limited time, we are offering this program at a reduced price.

If this sounds like a good fit for your athlete, let’s set up a call and see if we can work together during this unprecedented times. Schedule your call here.


Tone Up with These 4 Exercises Right from Home

Tone Up with These 4 Exercises Right from Home

The lockdown is real. The majority of gyms have closed down indefinitely. So you might not have access to all of the equipment that you use, and are in a bind on finding exercises besides burpees and crunches to get good work in.

Welp, here are 4 exercises that you can do with just socks, a towel, and slick enough floors like tile, hardwood, laminate.

1.) SUPINE HAMSTRING SLIDES

 

A great exercise for hamstring strength. You can place your heels on top of a towel on the floor for these and do the exact same thing here in the video.

Set your feet just wider than hip width apart, raise your hips fully and contract your glutes, holding your hips in this position throughout the exercise.

Slowly slide your heels away from you while trying to press your heels through the ground, keeping your hamstring fully engaged. Extend as far as you can control, and slowly pull your heels back into starting position.

Your rep range can be anywhere from 10-50 reps depending on your condition and overall goals. This can also be done for time.

Just beware, it will burn.

2.) ALTERNATING HAMSTRING SLIDES

 

The alternating slides are a different variation of the standard heel slides. Set up and execution are the exact same except now you will extend and pull just one leg at a time.

This is an excellent exercise to isolate each leg and build single leg strength and endurance. Over time you can eventually do a “sprint pace” and really build endurance.

3.) SLIDER GET UPS

 

A full body challenge that incorporates every muscle and joint in the body.

Start standing tall, with your feet on top of your towel, OR these can be done in your socks. Slowly load the hips and squat down, and extend your hands to the ground. Almost into a frog stance.

From this position, slide your feet back until your hips are fully extended and you are in a push up position. Then pull your feet back underneath your hips with your feet solidly planted on the ground, and stand back up!

Depending on your physical shape, I recommend anywhere between 5-20 reps for 2-3 sets, complexed between exercises.

4.) SLIDER GET UPS WITH MOUNTAIN CLIMBER

The Slider get up with mountain climber builds off of the slider get up from above with some added spice. Once you are in push up position, you will just do two mountain climbers before pulling both feet back in to stand up. As you advance, you can increase the amount of mountain climbers during each rep.

These are just a few of the exercises that you can do right from home with minimal equipment and still get great work in.

And if you are needing help getting back motivated after your gym routine got disrupted by the coronavirus, I can help. Join our virtual community and get access custom programs suited for your needs. More importantly, get the COACHING you need. If you would like to hop on a call to see if we are a good fit, you can schedule your chat here.

Drop me a comment below and let me know which of these exercises you would most likely try first.

Stay healthy!

 



Zoom Call Series: Injury Prevention and Staying Primed

Zoom Call Series: Injury Prevention and Staying Primed

As part of an exclusive video interview series that I am hosting with multiple guests prominent in the area, in our first segment we are joined by Dr. Devono Norton of Spark Pro and Rehab located in Kennesaw, GA.

Dr. Norton has worked with hundreds of athletes to help prime them to perform and function at their peak using his unique screening and rehab protocol! He works with local high school athletes ranging from baseball, lacrosse, track and field, football, cross country, and more.

In our interview we discuss more in depth about what he does, injury prevention, and staying ready during current pandemic lockdown.

For more information on Dr. Norton’s practice, visit www.sparkperformancega.com

 

 


How My First Homerun Lead to Striking Out: A Lesson on Being Consistent.

How My First Homerun Lead to Striking Out: A Lesson on Being Consistent.

My first experience playing organized sports was playing baseball. It was my first time playing anything competitively.

Now, I was never the best player on the team, but I was pretty athletic.

Though at the time, I did not understand how unique the sport of baseball was..

And I’ll never forget my first home run.

It was one of the best feelings but at the time one of the worst things that could have happened to me.

Why?

Because from then on, every time I was at bat I would always try to hit a home run.

And ended up hitting a serious slump for almost an entire season.

At the time I wasn’t able to process the strategies behind baseball, which was..

While it’s good to knock balls out of the park, it is even better just to be able to hit the ball and get on base consistently.

I wasn’t going to have a big hit every bat. But if I could just hit a grounder or line drive every game consistently, then those little accomplishments would add up and not only increase my confidence and efficiency as a player, but as a teammate.

To this day I find myself in similar situations, procrastinating doing projects because I want them to be perfect the first time. Be a home run essentially jabbing at my confidence, when instead I should just be focusing on getting done one thing at a time until I accomplish what I want to do as a whole.

The process is not always glorious but you get things done and move forward consistently by getting the small things done.

The same holds true for your fitness, athletic, even professional goals.

EVERYONE wants to shed that fat but wants it immediately overnight not realizing that it is a process that requires doing the small things right like dieting and training consistently to make it happen.

Athletes want to make it to that next level not realizing it’s about doing the small things consistently that will get you there.

You have to be consistent in doing the SMALL things right for the BIG dream to come into fruition.

In baseball, yea home runs are great. But consistent hitters make great players.

Be consistent in what you want to accomplish and they will all add up to your ultimate success.

Just get on base every game.

-Coach


Corona Virus: 4 Preventative Health Steps to Reduce Chances

Corona Virus: 4 Preventative Health Steps to Reduce Chances

Well, as we all know at this point, much of the world is on edge about the Corona virus that, according to the media, seems to be spreading like wild fire.

The fact of the matter, it is spreading quickly.

However, I don’t believe it is any reason to panic, BUT that does not mean you shouldn’t be cautious.

Aside from the common sense practices like washing your hands, staying home when you are sick, using disinfectant, and when possible avoiding contact with other sick individuals, what else is it that you can do to reduce your chances of becoming sick?

1.) Get adequate sleep.

You want to aim to get at least 7-8 hours of sleep, but I know for a lot of you that is tough to do consistently. Just keep in mind that sleep is when the body repairs itself from the daily stressors and your immune system gets stronger. Sleep is when the body cleanses itself of toxins. When you reduce your sleep, then you are cutting the recovery process short, setting your body up to carry a weaker immune response to sickness. Try to get sleep.

2.) Stay hydrated.

This is a pretty basic principle that should be a goal day in and day out anyway. Your body is around 70% water. We need water for the basic bodily functions like transporting nutrients and regulating body temperature. When we are not hydrated enough, fatigue kicks in and muscle function, including the brain, start to slow down. Dehydration opens opportunities to get exhausted more quickly, have no energy, and hinder the process of flushing toxins from your system.

3.) Eat more whole, mineral rich foods.

Having a diverse plate with colorful foods means you are getting the minerals and nutrients your body needs to stay strong. From reducing inflammation to fighting off free radicals, nourishing your body with more nutrients helps the immune system stay strong and fight off viruses and sickness to keep you out of the bed.

4.) Exercise when you can.

It doesn’t have to be anything fancy, just get moving. Being strong means stronger joints, stronger muscles, and lower stress levels. Chronic stress is known to keep you in a negative, catabolic state, making your immune system more vulnerable to getting attacked. Working out boost your energy levels and releases hormones that enhance mood and put you in an anabolic state. So make time for exercise.

These are 4 simple steps that you can take to help keep your immune system strong and reduce your chances of getting sick (again don’t forget the extreme basics like washing hands of course)

Try making these a normal habit Corona Virus or not, and just be overall better!

Oh yea and avoid watching too much news, and check your sources. Facebook and Instagram probably aren’t the most reliable.

Also, for those of you who made the choice to stay home and don’t want to stay in the house until this thing passes, here is a home training program that you can do right from your living room.

>>>>GET THE “I’M HIDING FROM THE VIRUS” TRAINING PLAN HERE<<<<<<<

STAY HEALTHY!

-Coach Willis


Fun in The Sun: Getting Vitamin D

Fun in The Sun: Getting Vitamin D

The cold winter weather and increased cloudy days might keep us inside. Maybe you work in an office where you have little to no chance to get outside. Perhaps you are a student at a school that doesn’t have PE outside regularly.

I want to encourage you to get outside as much as you can. Vitamin D deficiency has gotten recent attention due to its importance in overall health. While Vitamin D is essential for immune function, heart, cardiovascular and brain function, I want to highlight the role of Vitamin D in athletic performance to motivate you to stop avoiding the sun and start embracing it.

Vitamin D plays a key role in the body by improving skeletal muscle development and muscle strength.

If you are looking to be the BEST athlete, you want to make sure that your Vitamin D status is optimal. Research shows that jump velocity and jump height are improved with adequate levels of Vitamin D.

Vitamin D status is also associated with muscle power and force in adolescent girls. Inadequate vitamin D status may result in fatigue which can negatively affect muscle strength and cause weakness. This means that without enough Vitamin D your performance is suffering.

It is estimated that 66% of North Americans are not receiving enough Vitamin D. In order to make sure you are not part of the 66%, make sure you get at least 15 minutes of direct sunlight daily by exposing your arms and legs.

If you have dark skin, you need more than 15 minutes of sun in order to generate adequate Vitamin D. Sunscreen also plays a role in preventing Vitamin D production, but most people do not apply it completely, so adequate Vitamin D production is still feasible.

When it isn’t possible to get the required amount of sun, a supplement is beneficial for reaching optimal status. Supplemental Vitamin D should be in the form of D3, but dosing can vary based on your current level and a practitioner can help you decide which dose is right for you.

If you want to set yourself up for success on the field, court or in the gym, make sure your Vitamin D status is optimal. This is a simple blood test that can be ordered by your doctor. For more information on Vitamin D, help interpreting your results or information on other vitamins or minerals of interest feel free to reach out to me to schedule a chat! Send me an email if you think you might be deficient. Joanna.Amstelveen.1@gmail.com

JOANNA AMSTELVEEN

MS,RD,CSSD,LDN


The SIX Traits Necessary to Become a Successful Collegiate Athlete

The SIX Traits Necessary to Become a Successful Collegiate Athlete

There are a good amount of athletes at the high school level who may have what it takes physically to play at a higher level, whether that be Division 1 or Division 3.

However, there are a good majority of athletes who might lack the intangible assets necessary to excel at a higher level and need time and effort to develop them.

The bottom line, college sports are not for everyone.

The physical and mental demand of athletics at the collegiate level have proven to be enough to put a halt to the careers of athletes transitioning out of high school, and cause them to drop sports altogether.

However, for those who succeed in the transition, they developed the traits necessary and persevered through it all.

The successful ones share characteristics that help them to advance at a higher level.

Here are 6 traits that reveal if you are ready compete collegiately as an athlete coming out of high school:

1. You Hate to Lose.

People may often get this confused with Loving to Win. If you sincerely hate to lose, then when you do, it will motivate you to self reflect and find ways to get better the next time.

Athletes who hate to lose have a vigor and don’t like to be outdone, whether that’s because you lost to someone else, or competing with yourself.

You can like winning. But you like NOT losing more.

2.) You Are Constantly Finding Ways to Get Better.

Competitors are never satisfied with the status quo. They know there is always room for improvement.

Whether you are finding ways to improve on the court, field, weight room, or class room, you find the gaps in your performances, and you get them closed.

To stay at the same level as you were yesterday is not acceptable.

3.) You Are Coachable.

You are always learning the game and are receptive to CONSTRUCTIVE criticism, and understand it’s necessary to develop.

You have an ear to listening to good coaching and know that YOUR way is not always the best way.

4.) You Lead By Example.

Leaders don’t always have to be vocal, but they always lead by showing.

You’re actions say “follow me” more than your words do. Even when losing in a game and things aren’t working in your team’s favor, you don’t complain and deliver all you’ve got on the field.

5.) You Leverage Your Time Wisely

You are all about your athletic career, but you also are good at keeping balance between school, family, and your social life.

Most college coaches will tell you outright that most athletes in transition from high school struggle when in comes to time management.

You understand there is a time for everything. Spending too much time on sport disrupts the psychological equilibrium.

Despite the demands of sport, you still MAKE the time for other important parts of life, and remain productive.

6.) Your Preparation is on Point

The great competitors know that how you perform during the season is a direct result of the work you put in during the offseason.

There is no such thing as waiting until training camp, or preseason to start developing.

You understand the it is about the long game, and the time you invest in the long run creates better success during the season.

******

While these traits are not necessarily the easiest to execute, none of these require exceptional talent.

They are skills that can be developed like anything else.

It’s just about want to.

If you haven’t been the best on time, then start now.

If you have been slacking during your off season and not where you say you want to be, then get better.

It’s on you.

If you want to play at a competitive level collegiately, focus on these 6 things to help transform you into a more well rounded, solid competitor.


Are You Building The Right Way?

Are You Building The Right Way?

I shared this post a few years ago exclusively to my email list as part of the weekly motivational series that I send out.
It had one of the best responses and the message still holds true today. In fact, its timeless.
It’s about the power of your daily decisions.
Enjoy
***************
There is a story about a man who lived in Japan as a contractor building houses…

He was one of the company’s best and hardest and most diligent workers..

Always the first one in the office and the last one to leave.

He treated every home that he built as if it were his home, paying the most attention to the minute details and the small subtleties to bring the homes to life.

After 30 years he told his boss that he wanted to retire.

But his boss informed him that they had just one more contract for a home for a very important client and they really wanted him to do it.

Reluctantly, the worker accepted. And even though he was very skilled at what he did, his heart just was not in this one.

He did not put in the care and detail that he normally did. He built homes before that were much better. But sure enough, his last project passed inspection.

After the last project was done, his boss asked him to come in for one more meeting.

At this point he was pretty upset as he thought they were going to ask him to build another house. But instead, his boss hands him over a box with a red ribbon and says “We have been so grateful for you and everything you have done for us,”

The worker opens the box and discovers a set of keys.

His boss smiles and says “The house is yours! You deserve it”

Instantly the former employee’s heart sank, because unbeknownst to him, he had been building his own house the whole time. And he of all people knew what that meant.

*****

Every decision that you make, you are building your own house. But most people don’t operate this way. In terms health, fitness, professional, and personal life.

Most people lack the patience and want to play the short game instead of the long game.

People want quick results now instead of the long term transformation that takes consistent efforts on a daily basis.

I see young athletes (parents not excluded) wanting to play at the highest levels but want to cut corners and not address the essentials of what it really takes to become not just a better athlete but a person who develops true grit.

Everyday you are laying the bricks down of your own house.

When you lack the patience and consistent drive that will get you there in the long run, it comes at an expense.

Build wisely.

-Coach