You want to make this coming year YOUR year, every sign in the sky is showing that this is happening. Absolutely NOTHING will stop you this time!
Two thirds of Britons are making New Year resolution of getting fitter and losing weight and 80% of those resolutioners succumb to the old habits, mainly within the first month. What happens next is a period of giving up, frustration, and self-ridicule. Then we forget about it, so we can do it all over again next year.
This is how it happens to most of us. Frankly, it’s quite depressing.
First periodization models and concepts can be found almost 2000 years ago, in ancient Rome
and Greece  however what is currently understood about traditional periodization came from
our Comrades in 1949 , when training was divided into general, preparatory and specific
stages. Later it was including competitive calendar and climatic factors. 
Periodization has been defined as the methodical planning and structuring of training process
that involve a logical and systematic sequencing of multiple training variables aimed to optimize
specific performance outcomes at predetermined time points.  In team sport, like in a lot of
individual sports this traditional model was used. However the current competitive requirements
for the team sports challenge it. Below I will describe the traditional model, and after that I will
propose alternative methods based on recent studies in team sports and testing. This is a
snippet from my eBook about volleyball performance (book that just sits on my computer so far,
if there will be an interest I will probably release it) so this will focus around volleyball, but the
methods are applicable to most modern team sports in terms of intensity and frequency of
practice and competition games.
10 facts about getting a good looking body that will blow your mind and make you relax at the same time
1. You don’t have to worry too much about your exercise form
There are some things that you should be aware of in terms of exercise form. You should probably keep your torso still when squatting with a bar on your back, etc.
But if you are a healthy individual, don’t worry about checking every box of the ‘teaching points’ for exercise.
If you feel good and get a good result then don’t worry about it.
Motor learning is a process and neutral spine is a dynamic position, not something you must maintain
2. You don’t have to put aside time for stretching
Unless you have a specific event or a position that requires you too have a better range of motions through a specific joint, you probably do not need to stretch.
It doesn’t protect you from injury or muscle soreness (DOMS) and it is not something you need to do. Do a dynamic warm up / cooldown instead.
3. You can sleep longer
VIDEO 4 ways on how to solve most annoying problem with single leg movements and 4 reasons to be addicted to single leg exercises
Ever tried doing single leg deadlifts, balance or stork stance and failed miserably? fail NO MORE :)
Government guidelines suggest the recommended safe levels of alcohol are 2 – 3 units a day for women and 3 – 4 units a day for men. This translates to 1 can of lager for women (classy) and 1 pint for men, or standard 175ml glass of wine and large 250ml wine glass, respectively.
However, walk around any city after 5pm, or anywhere on the weekend, and I bet that you will see people enjoying more than the suggested amount.
Are they slowly killing themselves?
I am sure you enjoy a glass of wine or a pint to unwind after a hard day?
Are you doing yourself more harm than good? Let’s see what the facts say.
Monday, also known as International Chest Day, is familiar to any regular gym goer, but for crying out loud stop the gym peer pressure and don’t stretch between sets!
Drinking a protein shake can cause a bit of a controversy. It is sometimes frowned upon.
People who are against it, say it isn’t natural, that whole food is much better for you. People who are pro, say it’s a cheaper and more convenient way to deliver nutrients that are necessary for muscle rebuild and growth.
Guess who’s right. Both! But don’t go, stay and read on to find what in the devil is a protein shake? Why both groups are right? Which ones are the best? What are they for? Who are they for?
Arguably the most popular type of protein powder, whey protein is made of what exactly?
Whey protein is produced during the process of making cheese , first in a liquid form and then it is processed to achieve the form that we have on our supplement shop shelves.
Did I say processed? I did!
If the term ‘processed foods’ has a negative sound to you, you’re not alone. A survey done by International Food Information Council shows that 43% of consumers are concerned about food processing .
Processed food is a very broad term that, unfortunately, has a very negative label attached to it. It includes washing the vegetables before you eat them (even organic apple is a processed product once you wash it or peel it ), but it can go as far as cured meats  or breakfast cereals. So as you can see most of our food has been processed in one way or the other .
Processing itself is not an issue, it was started to stop food from spoiling so you may say that food processing saved our lives.
We’ve all heard it before: eating out exposes you to hidden fats, carbs and salt, and you should avoid it like the plague if you’re on a diet. The only logical alternative, then, is home cooking.
Making your own meals gives you direct control of both the quality and quantity of ingredients, and allows you to manipulate these to achieve the results you want. Additionally, it introduces a routine into your diet, thereby reducing the temptation of blow out binges and ‘cheat foods’. Thus, may seem like home cooking guarantees progress in the right direction.
Theoretically, yes. But it only works if you’re doing it correctly.
On Friday 24th Pepsico announced that it would remove aspartame from Diet Pepsi and other diet beverages and replace them with sucralose. It follows the conference that happened in New York on the 19th February  that goes like this “And the number-one thing we see from consumers is a complaint about aspartame. Aspartame is just one sweetener, but it's the one that seems to get most of the negatives in the press and on YouTube. And as you research it, that's where the negatives are coming.”
Internet and social media is a great power. It helped to overthrow rulers and shake the nations, as it was the case in 2010 to 2012 in North Africa and Asia during Arab Spring .
But sometimes the Internet can be a hub for scaremongering and unexplained panic. Often an online presence, shared by a friend or a family relative causes us to suspend our original suspicions and literally believe everything the ‘internet says’
Life in a small town far away from the capital isn’t all sunshine and rainbows. Add this to the fact that this small town was situated in Poland–a country still coming to terms with its newfound freedom. Add a mono-brow, big mole on even bigger lips and a stammer straight out of the Kings Speech, and you can imagine me as a child.
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'