EFC Power Log is your new internet fitness cafe! We post informative articles and encourage real world athletes to share their experiences with goal setting, training, nutrition, racing and achieving their fitness goals. If your workout is done for the day, kick up you feet, grab the beverage of choice and join Energy Coaching Athletes, Friends and Coaches as we share the latest fitness tips. EFC's Power Log is your source for personal, real life struggles and victories leading to true life and fitness improvements. Welcome to Energy Fitness Coaching Power Log!
Energy Fit Kids!
Where parents and young athletes can share their questions, training stories and racing experiences to inspire and encourage all kids to get active and be involved!
At: Cross Creek Woods on the Wabash Cannonball Trail
This is a 4 week running program on Saturdays for 4 weeks beginning March 19th through April 9th 9:00am-9:30am
Each clinic begins at 4647 Terra Court in Monclova, OH
RUNNING IS FUN Ages 4-7
Children will be taught the basics of warming up and cooling down before running and the basics of proper run form. Coaches will educate the kids through fun games and interaction.
RUNNING BASICS Ages 8-12
Children will learn about running form, intensity levels and proper training for young athletes. Each session will cover warm up, running, games, cool down and stretching. Coaches will educate, encourage and inspire each child to have fun and do his or her best.
$8 for each clinic or $30 for 4 week training program
This summer’s Energy Fit Kid’s Camp was tons of fun! In partnership with the St. James Club and Elite Endeavors, Coach Rob and I prepared kids ages 7 to 10 years old for the Sylvania SuperKids Triathlon. Over two days, the kids worked on their swimming, biking, running and transitioning.
The kid’s camp was filled with sound technical instruction, practice, motivation and fun! With the emphasis on fun and camaraderie, we incorporated games to enhance learning and keep things exciting. During the camp we covered the major muscle groups with activities to enhance the upper body, lower body, core strength and balance. We also taught efficiency and proper biomechanics for swimming, cycling and running through games and one on one work. We discussed the basic triathlon terms and principles while educating on safety and proper equipment. We also practiced transitions between the 3 disciplines. Over the launch hour we had interactive discussions on nutritious foods and the importance of healthy eating habits while touching on youth specific sports nutrition.
The goals of the camp included learning more about triathlon, having fun, enjoying being active and meeting new friends. Well, as the parents of the kids can attest, and feedback we received from the kids, it sure sounds like the goals were met!
From Jay, father of Athlete Alicia:
“Alicia LOVED the camp – Thank you! We practiced transitions in the driveway the night before the race, and her focus was great! (I have often seen her that focused on arts, creative building projects, Lego’s etc – but not on physical activity). She was psyched up for the Tri on Saturday and she did great! She actually won her age group! Not bad for her first triathlon!”
From Greg, father of Athletes Will and Wade:
“Wade and Will made their parents very proud on race day. They worked so hard and they never quit. Aside from chillin’ on the Lazy Boy and playing the Wii in transition, they totally surprised me with their effort! The boys loved it and think the world of their coaches, Kelly and Rob!”
From Leslie, mother of Athlete Sammy:
“You and Rob did a great job of preparing them and making it fun. Sammy loved it.”
From Athlete Isaiah:
“That was the best couple days of my summer!”
From Athlete Olivia:
“I had so much fun. All the kids were so nice. I hope I get to see them again.”
Congratulations to all of the athletes for their hard work, focus and ability to have fun while improving at Triathlon! Keep up the great work and stay tuned for more Kid’s Camp this fall and winter!
On Friday, July 16th we met up with several top runners on the Ottawa Hills H.S. Cross Country Team. We began by getting to know the runners a little better. We conversed about their running history, the other sports they play and their goals and ambitions with running.
Our clinic then began with a thorough dynamic run warm up. We discussed the purpose of this type of warm up and the need to clear the mind and get the mind and body ready for the work ahead. Coach Rob then led the young men on a warm up run around the neighborhood. After the run warm up, it was time to hit the track and video each athlete running at 5K pace. We filmed the forward profile, side profile and rear profile of each runner. Upon our initial view, we knew we had a talented bunch of runners and we were confident that a few tweaks to their biomechanics would not only make them faster, but also prevent some of the injuries many of the runners have experienced over the years.
The next 2 hours we spent discussing the science of running biomechanics, the goal of improving running economy and how to improve running form, get faster and prevent injuries. (For more information on Running Economy please click here: Improve Your Running). During the clinic we addressed, practiced and implemented the 6 steps to improve running biomechanics. (For more information on the 6 steps please click here: 6 Steps).
We were able to work with each athlete individually to help him identify his strengths and limiters and how to turn the limiters into strengths. After instruction and practice, it was time for each runner to run with the new improvements in form. We again filmed each athlete running at 5K pace for a forward profile, side profile and rear profile. The speed improvements were immediately visible and the form improvements were immense! After a cool down and stretch, we talked about our follow up and the team left excited for the work ahead.
Upon returning home, Rob downloaded all the video and analyzed each runner’s before and after running clips. Each athlete then received a comprehensive follow up coaching report with snap shots and video of his running form and a detailed analysis of the 6 steps for him to personally work on to get faster and reduce the chance of injury.
Already one week later we are hearing about the improvements and the focus of the runners. This talented group of runners is becoming stronger and smarter and they have a very promising future ahead! Great job team! Good luck in the summer base building period. We look forward to this fall’s cross country season and seeing you PR!
A 2-day youth multisport camp targeting the Sylvania SuperKids Triathlon and Duathlon
Location: St. James Club 7337 W. Bancroft Street Toledo, Ohio 43615 Date: Wednesday, August 4th and Thursday, August 5th Time: 9a.m. to 2p.m.
This is a world class, two-day, multisport training camp designed by accredited triathletes and credentialed sports clinicians specifically for aspiring young triathletes. Under the guidance of Coach Kelly and Coach Rob Wissolik, USA Triathlon Elite Level II Adult and Youth Triathlon Coaches, this camp will help the participants learn sport specific techniques and training tools while building a foundation for personal success as a multisport athlete. The 2 days will be filled with sound technical instruction, motivation and fun! Energy Fit Kids camps promote fun, safety and camaraderie. Throughout the camp, coaches and local triathletes will be on hand to help develop your child’s skills in each discipline.
Training Topics Major Muscle group activities to enhance upper body, lower body and core strength and balance Efficiency & proper biomechanics for swimming, cycling, running Healthy Eating Habits and Sport Nutrition Injury Prevention Basic Triathlon Terms and Principles Bike safety and awareness The importance of practicing transitions (swim to bike and bike to run) Proper Equipment
Participant Qualifications
Participant’s ages 7-10 years must be able to swim 100 yards, bike 3.1 miles, and run/jog 0.6 miles. Participants ages 11-14 must be able to swim 200 yards, bike 6.2 miles, and run/jog 1.2 miles.
Equipment Needed
Swim suit and goggles (required) Swim cap and ear plugs (optional) 2 towels (required) Properly functioning bike and bike helmet (required) Bike shoes and bike shorts (optional) Running shoes, socks, shorts, and t-shirt Water bottle (required) Hat (optional) Backpack for gear (required) Sunscreen (required) Snacks (optional-snacks will be provided) Boxed lunch (required) Note about food allergies (required if food allergies)
Purchase Á la carte or as a Training Weekend Package
First Price is discounted pricing for EFC athletes and Team Toledo Members/Second Price is full price
Friday evening 7p.m. – Kick Off Your Season Tri Clinic - 1.5hours - $45/$75
• Learn to optimize your Training Time and balance work, family, training and life!
• Discover quick tips on swimming, cycling running, and functional strength training
• Find out what stretches you need to include in your training
• Ascertain nutritional awareness made simple for you and your family!
• Receive a Tri Clinic Packet to take home with you!
• ***Families welcomed! Kids are free!
Saturday mid-morning Time TBA – Swim Clinic and Video Analysis – 3hours - $175/$300
• Learn proper body position, core propulsion and how to achieve a strong pull to improve speed, power, efficiency and endurance in the water
• Receive an Underwater Swim Video Analysis of Before and After with detailed follow-up report and personal video
Saturday afternoon/evening –Vasa Swim Video Clinic, Run Clinic with Video Analysis, and Bike Fits
Vasa Swim Video and Stroke Mechanics Clinic - 5p.m. - 1.5 hours - $95/$160
• Learn how to develop a proper catch and pull for faster swimming
• Receive a Swim Video Analysis of Before and After with detailed follow-up report and personal video
Run Clinic with Video Analysis – 6:30p.m. - 1.5hours - $95/$160
• Learn how to improve your running economy and efficiency to run faster while lessening your chance of injury
• Receive a Run Video Analysis of Before and After with detailed follow-up report and personal video
Bike Fits - Book 1.5 hour slots - $200/$350
• Professional Bike Fit on the VERITAS Fit System and your own bike with real time, computerized, objective feedback including measuring power displacement, average torque and overall pedal stroke efficiency to maximize comfort and power
Sunday morning – Elite Endeavors Dobby Du Duathlon 8:30a.m.
• Distances: 2 mile run, 6.5 mile bike, 2 mile run, 6.5 mile bike, 2 mile run - Formula 1 Format
• Secor Metro Park, 10000 W. Central Avenue, Berkey, OH (6 mile west of I-475/US-23)
Sunday afternoon – Core Training Clinic and Bike Fits
Core Training Clinic 1p.m. - 1.5hrs - $45/$75
• Learn core conditioning specifically for endurance athletes
• Understand and execute various core conditioning and balance movements to improve muscular imbalances that have developed as we age and as we do repetitive exercises in the same plane of motion
• Learn to sharpen mental focus as well as stretch and strengthen the muscles of the body that often become imbalanced by runners and triathletes
Bike Fits Book - 1.5 hour slots - $200/$350
• Professional Bike Fit on the VERITAS Fit System and your own bike with real time, computerized, objective feedback including measuring power displacement, average torque and overall pedal stroke efficiency to maximize comfort and power
Summary: First Price is discounted pricing for EFC athletes and Team Toledo Members/Second Price is full price
1. Kick Off Your Season Tri Clinic - 1.5hours - $45/$75
2. Swim Clinic and Video Analysis - 3hours - $175/$300
3. Vasa Swim Video and Stroke Mechanics Clinic - 1.5 hours - $95/$160
4. Run Clinic and Video Analysis - 1.5hours - $95/$160
5. Core Training Clinic 1.5hours - $45/$75
6. Bike Fits 1.5 hour slots - $200/$350
Packaged Prices
***All 5 clinics plus the personalized Bike Fit - Training Weekend Package
• EFC Athletes and Team Toledo Members - only $555 Save another $100!
• Non athletes and Non Team Toledo members $920 Save $200
***All 5 clinics - Training Weekend Package
• EFC Athletes and Team Toledo Members - only $375 Save another $80!
• Non athletes and Non Team Toledo members $720 Save $200
A primary and growing concern across America is the large percentage of the population categorized as obese, especially among school-age population. Statistics show a marked decline in physical education program participation and in after-school physical activities with an attendant rise in overweight children. Data from two national surveys conducted by the Centers for Disease Control and Prevention (CDC) show that the prevalence of overweight children is increasing at alarming rates. For children aged 2-5, prevalence increased from 5.0% to 13.9%; for those aged 6-11, it increased from 6.5% to 18.8%; and for those aged 12-19, prevalence increased from 5.0% to 17.4%.
Overweight children and adolescents are at risk for health problems during their youth and as adults. For example, during their youth, overweight children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes) than are other children and adolescents. Overweight children and adolescents are more likely to become obese as adults. For example, one study found that approximately 80% of children who were overweight at age 10-15 were obese adults at age 25. Another study found that 25% of obese adults were overweight as children. The latter study also found that if overweight begins before age 8, obesity in adulthood is likely to be more severe. The March 2004 Journal of the American Medical Association reported that poor diet and physical inactivity soon could overtake tobacco is the leading cause of preventable death in the United States.
This issue must be solved for the long-term health of the US population. The best way to initiate behavior change in children is to change media that promote participation in physical activity. This can include physical education classes, after school activities, and community organizations that promote the use of physically-based clinics and camps. New efforts that focus on today’s youth must help the public to recognize that physical activity and exercise are keys to improvement. The American Alliance for Health, Physical Education, Recreation, and Dance (AAHPERD), The National Association for Sport and Physical Education (NASPE), and the American Association of Health Education (AAHE) presented a letter to the governors of all 50 US states that noted children would be left behind, "if they do not learn how to achieve and maintain physical fitness and healthy lifestyles or have the opportunity to explore their unique talents."
Coach Kelly and Coach Rob have partnered up with Alive with MissionMe! to combat childhood obesity! We are now hosting workshops, camps, clinics and webinars to increase physical activity in today’s youth!
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Kids are free!
