News & Events

The Magical Balance Between Strength and Cardio Training

Looking for the “toned look?” We have been asked many times how to tone a specific body part. In reality, the answer is…you cannot. So how can you maximize your training program and see the results you so desire? Cardio and strength training are both useful tools when it comes to maximizing your goals. Let’s break it down…

As easy as it may sound, the body does not pull fat from specific areas we are working. During training the body will use fuel from all sources and areas, depending on the type of workout, how much you eat before training, the time of training, etc. By utilizing both cardio and strength training, we can maximize the body’s system and start seeing results.

There is a delicate balance between strength training and cardio which is different for everyone. The only way to “tone” a specific area is to lose fat and increase muscle size for that area. You are probably saying, “I do not want to get bigger, I just want to lose fat.” In a perfect world that would be nice, but as we all know, this world is not perfect. Building muscle is required to see the definition of the muscle and gives you the actual “toned” look you are looking for.

How do we reach such a magical balance?

Resistance training, although not as calorically demanding as cardio, will burn fat for the long term. With an increase in muscle or fat-free mass, your body’s resting metabolic rate will increase. Resting metabolic rate is your metabolism at rest, basically the amount of energy needed to sit around the house all day.

Increasing cardio and monitoring your food intake is the best way to reach the toned look you have been striving to get. Cardio is a great way to quickly burn extra calories throughout the day. 

Again, you may be asking yourself, “I cannot run, so I can’t achieve this dream look?” OF COURSE, YOU CAN! Cardio has become this scary word that no one wants to do because they do not have time to go run five miles a day.

“The American Heart Association recommends at least 30 min a day for 5 days a week.”  This can be anything that gets you moving and gets your heart rate up. Now, you are probably saying, “I do not have a 30-minute chunk of time in my day!” My question is, “Do you have at least six, 5-minute chunks?” That is enough time to take a break and at least walk around the block or a couple of laps around the office.

As stated before, everyone is different when it comes to how much training is required to meet your goals. I would recommend starting with MET-FIT training with our performance coaches with the goal of building a routine that is safe, comfortable and manageable. Then, use our expertise to help provide programming to help you achieve the body you have always wanted.

Written By: Trevor Krzyzanowski, BS, CSCS, USAW-1 Performance Coach

The Dark Side of Athletic Injury

I’m sixteen years removed from graduate school. The running joke in my family is I have a Master’s degree, thesis pending. True, I completed my coursework with flying stars and started my thesis… but never finished it. Life events got in the way and I had to focus on other priorities.
 
Anyone in academia knows the key to having a worthwhile thesis is to have a really long title to it.  Mine was “Certified Athletic Trainers’ Knowledge, Attitudes, and Beliefs About Post-Injury Depression”.  That was a bit on the short side, so it was probably doomed from the beginning.  All joking aside, however, the topic of post-injury depression still intrigues me today. 
 
I have many years of experience in a high school athletic training room and have seen first-hand what a season-ending injury can do to a young person. They do not get through the process emotionally unscathed.
 
I remember a particular athlete and watching her story unfold.  Her dad stopped coming up to practices so she felt she lost her relationship with him.  His approval seemed to only be for athletic achievements.  Two of her “best friends” abandoned her.  Her boyfriend broke up with her because he was not capable of supporting her through the emotions she was experiencing.  Her grades began to suffer and I saw her starting to make choices with alcohol that were going to be damaging.  Thankfully, her story turned out okay, but what about all those athletes who don’t have anyone around them to connect the dots and get them help?
 
Here are just a few of the things athletes go through in this situation (definitely not all-inclusive). 
  • Loss of identity 
    Most athletes’ identities are rooted in athletics, especially if they are not involved in other activities.  An injury happens and they are no longer an “athlete”, so who are they now?
  • Loss of friendships and their support system 
    The athlete is injured, but the team can’t just stop.  The team has to go on and continue to practice, battle together in competition and develop the bonds that athletics creates.  If the injured athlete is spending considerable time on rehab or doesn’t get to travel with the team they miss out on these opportunities and drift from their friends and teammates.
  • Extreme feelings of guilt 
    The athlete feels they are letting their team down.  They can no longer contribute to the team’s success or goals and they have to miss team activities or practices due to balancing time in rehab.
  • Impatience, irritability, and rapid mood swings 
    There is a lot of emotion swirling around during this time and many athletes lack coping skills outside of physical activity .  Having to be dependent on others, the slow pace of rehab, not having control over the situation, and the general state of where things are at contribute to these feelings.  Sometimes, it’s made even worse by pain and/or pain control medication.
  • Increased risk of suicide, alcohol or drug dependency, or other self-harming activities 
    Unfortunately, most athletes are already considered to be part of a high-risk age group for these things.  So, when compounded by a significant injury at a time where they have little to no coping skills can be a bad recipe.  It is very important for the people around the athlete to be diligent in recognizing the warning signs of these types of behaviors. This link provides some additional sites and organizations that can be used as resources:  http://athletesconnected.umich.edu/how-you-can-help/help-a-student-athlete/
 
During long rehabs I took some very intentional steps with athletes, including finding them a role with their team, setting lots of short-term goals so we had lots of “wins”, and connecting with their friends and family outside of the sports platform.  I also was not afraid to refer someone for professional help.  Just as someone would seek a surgeon for a torn ACL and a therapist for their rehab, it is okay to address the mental health side of the injury with an expert in that area.  
 
And, lots of times, I just had to be there for them while they felt their feelings.
 
The good news is the sports community is talking about athlete mental health more than ever before.  In recent years the NCAA recognized the importance of addressing mental health issues in athletics and enhanced available resources.  Today, there are so many phenomenal resources available to athletes struggling with depression and other mental health issues.  I recently learned about Athletes Connected and it has quickly become one of my favorite resources available to athletes, especially the videos that share real athlete’s stories about battling depression or other mental health issues.  (Thank you Dr. Erin Haugen of www.drerinhaugen.com for the reference).
 
If you are a parent and have a child that is enduring an injury, don’t forget this aspect of their care.  If you are an athlete, you are not alone and there is help out there for you!  
 
Question: If you’ve experienced a season ending injury, what things did you experience?
 
Written By: Danielle Kleber, ATC

How Do You Define An Athlete? It’s Not What You Think

Without fail, it happens about once every couple of weeks.  I meet a new patient and one of the first things they say is “I am not sure why my physician recommended me to come here. I am not an athlete.”
 
As the conversation progresses, the patient tells me about how they go to the gym and work out 3-4 times a week and how during the summer they regularly play in a golf league.  But, you’re not an athlete? I think maybe you are.
 
In this blog, I will explain three reasons why you fit our definition of being an athlete. 
 

Two men playing paddle tennis in wide angle shot image

 
I get it.  Normally, when we think about an “athlete”, we think about someone who participates in organized sports, are between the ages of 12-22 years old, or are paid, professional athletes.  
 
But what about the police officer who (injured his back on duty as a patrol officer) is on patrol?  
 
What about the (mother of three who is ready to get back to her pre-children fitness level to keep up with her family) stay at home mom who works out regularly at the nearby gym?  
 
How about the guy who can get a senior discount at most restaurants but lives to play tennis with his buddies three times a week?  
 
Or how about me? A 41-year-old (at the time of this writing) who enjoys working out a couple times a week, plays men’s league hockey, and has frequent wrestling matches with his kids?
 
In my eyes, everyone listed is an “athlete”.
 
Being an athlete is not defined by our age or whether we are in organized sports.  It is a mindset. It is a mindset that you want to perform at your optimal level, regardless of where you are in the cycle of life.
 
Every single person, traditional athlete or not, is on a performance continuum.
 

On one side of the continuum you have an injury or pain that is limiting your function and performance.  On the other end of the continuum is when you are feeling great and you are physically performing everything in life you desire to do.

How high your continuum reaches might vary compared to someone else, but you are still somewhere on it.  
 
I founded Athletes’ Training Center Sports Performance & Physical Therapy with that continuum in mind so that we had solutions for anyone who wanted to shift their place on the continuum to the far right. We don’t just see professional athletes or 12 to 22 year old athletes who are in organized sports.
 
We see so many more “athletes.”
 
Here are 3 easy ways to know if you are our kind of athlete:
 

1. You value feeling good and performing at your best 

2. You want to be challenged in a way that helps you reach your best

3. You want an environment where like-minded people come striving to get better
 
Help us continue to be the destination where athletes and their families could turn to get unmatched rehabilitative care, training, and service by commenting below in our feed or sharing this link with a fellow athlete. 
 
Thanks for reading! 
 
Written By: Travis Manners, PT, SCS, CSCS, President and Founder 

Myths about Youth Strength Training

I have heard some concerns and confusion from parents about the proper age to begin strength training for their daughter or son.  Everyone has heard horror stories of kids who started strength training at a young age and thus had negative effects on their health as adults.   With proper guidance, strength training for young athletes and children, in general, can be very beneficial to their on-field performance and overall health.

We are going to cover three common myths associated with youth strength training and how Athletes’ Training Center is overcoming those challenges.

Myth #1 Strength Training is all about Moving Heavy Weight and Increasing Size.

When it comes to high school and collegiate strength training, this phrase is true: A part of those programs is to develop the athlete’s overall strength and power development.  During the off-season of these programs, we want to make the athlete as strong as possible.  This is true for experienced athletes who can handle that amount of load.

Youth strength training is a whole different ball game. When it comes to strength training for children who are prepuberty and beginners, a different tactic is used to produce strength gains.  Youth strength training commonly uses body weight or light free weights, with an increase in total volume, i.e. increased reps per set.  With the watchful eye of a certified strength coach, these moves are performed in a safe manner to eliminate the dangerous stress put on the body.

Myth #2. Strength Training Will Stunt the Growth of Young Athletes.

The only time this would happen is if the growth plates are affected during exercise.  Again, with proper coaching and weight selection, growth plates will continue developing at a natural pace.  In a 2009 literary review, the risk of injury during strength training for youth athletes was explored.

This review looked at a multitude of different training procedures and the injuries reported from those studies (Faigenbaum).  The authors comment on the growth plate injuries as being caused by improper technique and loading procedures for the athlete themselves.

Myth #3. Strength Training is Dangerous.

Strength training, just like any practice or daily movement has a risk of injury.  Just how we can stub our toe by getting up off the couch, tweak our ankle as we go for a walk or simply slip as we walk up our front steps; strength training safety all boils down to coaching and exercise selection.

To wrap things up, youth strength training is a very good thing for young athletes as long as they have proper guidance through a scientifically based and personalized program.  In the study stated above, a very small amount of injuries were reported during the studies.  At Athletes’ Training Center, we take on youth strength training in the safest manner.

We make sure the athletes are moving correctly before we load the movement, thus decreasing the risk of injury and establishing proper muscle control and memory to maintain safety throughout their athletic endeavors.

With strength training, the athlete can develop the proper strength and stamina needed to minimize this risk of injury.  Our athletic development programs focus on meeting the goals of each athlete.  We accomplish this by utilizing a comprehensive evaluation to gain valuable information to develop a custom program that is progressed to meet the athlete’s specific goals.

Learn more about our programs and sign up for a FREE Trial today.

Written By: Trevor Krzyzanowski, BS, CSCS, USAW-1

Bibliography

Faigenbaum, A., & Myer, G. (2009). Resistance training among young athletes: safety, efficacy and injury prevention effects. Journal of Strength and Contioning.

ACL Workshop

Coaches, Parents and Players:

Join us for our FREE ACL Prevention Workshop.

Open to players, coaches, and parents, attendees will participate in a two-part workshop that will include education and an interactive training session for athletes.

When: Sunday, November 11th, 2018 
Time: 2:30 PM – 3:30 PM
Where: Athletes’ Training Center – Papillion

310 East Gold Coast Road, Suite 113
Papillion, NE 68046


Workshop Itinerary:

Athletes’ Training Center physical therapist, Stephanie Geislinger, PT, DPT, will first talk about the basic anatomy of the ACL, common injury patterns, and prevention strategies, including the FIFA 11+ warm-up.

Next, athletes will use our world-class training facility to go through a live training session directed by Athletes’ Training Center performance coach Trevor Krzyanowski, BS, CSCS, USAW-1 to see first-hand an enhanced approach to ACL and injury prevention.

All attendees will receive a laminated copy of the FIFA 11+ handout and be entered for a chance to win a $50 gift card to Scheel’s.

 

Registration closes Monday, November 5th, so don’t wait. 

Reserve your spot and register today!

 

4 Ways Physical Therapists Manage Pain

Moveforward.com

Physical therapy is among the safe and effective alternatives to opioids recommended by the Centers for Disease Control and Prevention for the management of most non-cancer related pain.

Whereas opioids only mask the sensation of pain, physical therapists treat pain through movement, hands-on care, exercise, and patient education.

Here’s how physical therapists manage pain:

1. Exercise.

A study following 20,000 people over 11 years found that those who exercised on a regular basis, experienced less pain.

And among those who exercised more than 3 times.

Continue Reading

Hiring a full-time receptionist

Athletes’ Training Center Sports Performance & Physical Therapy is looking for a full-time receptionist who can:

* Represent the company with a professional appearance and an upbeat attitude to clients, patients, physicians, case managers, and other staff members.

* Prioritize daily work tasks in a busy office while still providing outstanding customer service to clients and patients.

* Apply focus and precision to administrative tasks including data entry, schedule maintenance, and insurance-related activities.

* Be responsible for maintaining a positive impression every time someone enters the facility by keeping the lobby clean and organized, keeping an organized workspace, and engaging clients and patients in a friendly manner.

Additionally, the applicant must be a self-motivated and social individual who can also pay attention to detail and is teachable. They should have the ability to follow through on systems, be able to consistently exceed expectations, work well in a team of energetic professionals, and be willing to learn and follow company philosophy.

A high school diploma is required and two years of college and/or technical school training is preferred. Familiarity with insurance or medical terminology (or similar medical experience) is helpful, but not required.

About the Company

Athletes’ Training Center Sports Performance & Physical Therapy is a progressive group of physical therapy and performance experts working to provide the most up to date therapy and performance programming options for their patients and clients by striving to stay ahead of current research, continuously enhancing their skills through continuing education and self-motivated acquisition of new knowledge, and an energized approach to patient and client care.

Pay Range: $12 – $14 per hour Hours: 40 hours per week

How to Apply

If you believe you are the ideal candidate, please email a letter of application and resume to jobs@athletestrainingcenter.com or mail your materials to Danielle Kleber, Athletes’ Training Center, 13809 Industrial Road, Omaha, NE 68137.

 

Featured Success Story – Donald Chamberlain

Meet Donald. He’s 38, a basketball player, an avid shoe enthusiast, works three part-time jobs and is committed to reaching his fitness goals. 
 

Donald’s Story

Donald, how did you hear about Athletes’ Training Center?
 
“I saw a commercial while I was at work and I was convinced this was the place to help me reach my goals. At the time I was playing on an all Native-American traveling, basketball team. I wanted to improve my vertical, get stronger, quicker and improve my stamina. I came in for a free trial, met my coaches and after that, I was hooked and came to workout three days a week for 23 straight months.
 
Then, I took a 7-year break and really didn’t do anything fitness wise.
And with 7 years of not doing anything, I started to notice a decline with my strength. That’s when I knew that I had to start back up with my fitness routine again, and I knew just where I wanted to go.”
 
Can you tell us about where do you work?
 
Currently, I work 3 part-time jobs at Chesterman Company (Coca-Cola), UPS and the Cheesecake Factory. I am called a sweeper at UPS where I throw up 50-150 lbs of materials. I have really noticed a difference with my strength there. 
 
What goals do you have set for yourself?
 
Currently, I am working toward squatting 500 lbs, improving my 10-yard dash and benching 300 lbs. I’m a very committed person, so once I have my mind set towards something I have to achieve it. 
 
What do you want people to take away from your story? 
 
“I’d say for anyone who is thinking about working out and making a positive change with their fitness routine, you just have to get started.  There are days where I don’t want to come in, I really dread it. But, that feeling once I am done with the workout – it is simply rewarding. When I wake up the next morning sore I knew it was worth it. It’s tough, it is a lot of work, but I wouldn’t be where I am today without challenging myself and by working with the coaches at Athletes’ Training Center.
 
Now fitness is a part of my life again. I passed my 500th workout session at Athletes’ Training Center! I couldn’t do what I loved without getting back in shape. Fitness is just a part of my life now and it’s been rewarding. 
We have had the pleasure of working with Donald for the past year and a half. In that time he has reached the milestone of accomplishing 500 workouts. Today, he is still working towards his 500 lb squat goal and his bench goal of 300 lb.  
 
Donald is committed to staying healthy and wants to continue to get stronger.

What a Transformation!

Our Summer Transformation Challenge winner, Lori Storz, stopped by to pick up her $550 grand prize this morning!

Over the course of 3 months Lori lost 19 lbs and what is even more impressive is she lost over 4% of her total fat mass. Hard work pays off! She showed up every week determined to make a change!

We’re so proud to showcase her accomplishments and be a part of her transformation. Congratulations!

11 Ideas to Get You & Your Family Moving

Make your life a happy one by participating in physical activity! We all know summertime is the easiest time of the year to be physically active. Whether we are outside playing with our kids or going on a walk, being active when the weather is nice is easy.

When the temperature starts to drop is the time when many people lose motivation to be active. We are going to cover the benefits of physical activity as well as 11 ideas on how you and your family can get moving and reap the many benefits of physical activity. 

There are many benefits to physical activity. Long-term physical activity has been shown to have a positive influence on the quality of life.

According to the World Health Organization, physical activity can help deter and prevent the most severe diseases long in duration and slow to progress such as obesity, Type 2 diabetes, and coronary heart disease.

Being physically active also helps lower the risk of Alzheimer’s disease, dementia, lung cancer, and helps control weight gain.

Along with proper nutrition, physical activity plays a large part in losing weight or maintaining weight.

Here are a couple of tips for weight management.

  • If maintaining your current weight is your goal, try to work your way up to 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity per week.
  • If losing weight and trying to keep it off is our main goal, you may need to increase the amount of physical activity you participate in each week, as well as adjust your diet so that you put your body in a state of caloric deficit. This means that you are burning more calories throughout the day than you consume.

I would like to challenge you to be more physically active. Here are a few ideas that will help you get out and get moving either by yourself, with your pet or family, or any friend who you would like to spend more time with!

Physical Activity Ideas for the Family

  • Play a backyard game of football, basketball, soccer, or any other sport in which your kids are interested.
  • Enjoy the great outdoors! Get outside and into the woods for a nature hike. Encourage your kids to do research on different types of plants or animals in the area and look for them while you are hiking.
  • Limit the time children are allowed to spend in front of a screen (TV, computer, video games).
  • Tend to a garden or make yard work less of a chore and more fun! 
  • Take a family walk or bike ride in the evening after dinner.

Physical Activity Ideas for an Individual

  • Set an amount of time to go for a walk each day. Start with a short amount of time and work your way up throughout the summer.
  • Go for a bike ride.
  • Join a gym (Athletes’ Training Center offers some great opportunities to be active and competitive with others).
  • Set a goal to run a 5k and stick to it!

These are a few easy ideas to help get you started. Over the course of the summer and fall months, try and spend more time moving around and get in the habit of being active so that when the temperature starts to drop you will continue to stay involved in a daily physical activity and keep your body happy and healthy!

Written By: Parker Victor, MA, CSCS, USAW Head Performance Coach

Concussion Focus, What Is It? 

Over my five years as a physical therapist, I have been a part of many teams and have taken on many different roles, each of which has grown me as a professional and as a person.  One of my favorite roles is serving with the Concussion Focus team. Today I want to tell you a little about the team and what we do!  

Concussion Focus was originally started in the midst of a rising awareness of concussions. At that time, there were few multidisciplinary options for concussion treatment. Concussion Focus brought together physicians, physical therapists, psychiatrists, athletic trainers, and people passionate about and well trained in concussion management.

The Concussion Focus team continues to meet every other month.  The team is unique as we each represent separate organizations, but when we gather to meet we all take off those hats and come together to do our best to impact concussion treatment. In our meetings, we discuss ways to support each person’s individual efforts in regard to concussions, share current research and swap case studies. We also set a goal each year as a group to get the word out about advancement in concussion treatment.

This year we will be writing a series of blogs as a team with the intent of helping to provide resources to people dealing with concussions.

If you would like to learn more about concussions or Concussion Focus, please go to concussionfocus.org. Be on the lookout for more blogs to come from my colleagues on the Concussion Focus team!

Written By: Josiah Parker, PT, DPT


What can a physical therapist do for a concussion?

If you are suffering from post-concussion symptoms, you may feel helpless and think there is no way to help speed up the process of recovery. But there is a way! 3 Unexpected Treatments for Concussions – That Work!

The care and treatment of concussions have become one of the fastest growing priorities in the medical community in the last several years and rightfully so.

An estimated 300,000 sport-related traumatic brain injuries, predominantly concussions, occur annually in the United States. In fact, for young people ages 15-24 years, sports are second only to motor vehicle crashes as the leading cause of this form of a traumatic brain injury. (Journal of Athletic Training)

pt_concussion

Concussions are now more widely recognized in the world of sports, in work safety and in the medical world than ever before. According to the CDC, a concussion is a type of traumatic brain injury caused by a bump, blow, or jolt to the head that can change the way your brain normally works.

 

1 out of every 5 people who sustain a concussion WILL NOT recover in the normal 2-3 week time frame.

Though they may appear to be functioning just fine, people suffering from a concussion may be dealing with an array of symptoms. These symptoms include time lost from school/work, time out of sports, headaches, dizziness, nausea, balance problems, fatigue, and the list could go on.

If you have had a concussion and are struggling with fully recovering, don’t wait any longer. Click the button below to schedule a consultation.

Schedule a Consultation

3 Ways We are Hurting our Backs

Lower Back Pain? Don’t Drag Your Feet!

Okay, that sounds more like the start of the motivational speech my parents used to give me when I was younger. Many of you may be asking yourself what does shuffling my feet on the ground have to do with low back pain? Well, a lot more than you might think. 

When referencing lower back pain, this is the speech I find myself giving to more and more of my patients.

When we look down at the ground, we tend to bring our body into a position of trunk flexion. By this, I mean that your chest is coming forward over your toes. When this occurs, our center of mass starts to move forward and we create an anterior tilt through our pelvis.

When our center of mass comes forward we adjust our body position to maintain our balance by extending through our lower back and, on occasion, by going up onto our toes. The body corrects its position to maintain balance with changes being processed by the change in our visual field by looking down.

When we shuffle our feet, we typically create the habit of making our initial foot contact with the toes pointed down and then sliding the foot forward instead of actually rolling across the foot as one would walk with a normal gait.

A normal gait is to make initial contact with the heel and push off the toes. When I see people shuffle their feet, there is also a tendency toward reducing the amount of contact the heel makes with the ground. We refer to this as an ‘early heel rise gait’ and will often see this gait pattern in toe walkers. These individuals will hardly make contact with the ground through their heels. When we ambulate with this gait pattern, much like when we look down, we translate our center of mass forward. Again, to correct we typically go into back extension. 

These tendencies toward back extension are what lead to the long-term potential problems.

First, there are the anatomical stresses that long-term extension can create. These conditions are often seen in increased arthritic changes in the lower back due to the increased stress through the facet joints in the spine.

Next, there is the tendency toward using you back extensors to perform lifting activities. Since these muscles are already being engaged to help you maintain your balance they will often fire more when you are lifting something leading to the increased likelihood of a potential muscle strain.

The next time you are out for a run or a walk my advice is to look up and enjoy the scenery and think about that nice heel to toe gait pattern. Your back and the rest of your body will appreciate you for it in the long run!

Written By: Nick Wegener, Director of Physical Therapy – PT, ATC, OCS, CSCS

5th Annual Sarpy County People’s Choice Awards

Last year you helped us claim the title as THE BEST physical therapy clinic in Sarpy county! We are looking for a repeat victory this year.

Once again, we are in need of your help!

Please cast your vote for Athletes’ Training Center for
best physical therapy clinic for the Sarpy County People’s Choice Awards!

Vote Here!

How to Vote:

1. Once on the website, navigate to “All Categories” in the navigation menu or simply scroll down the page and look for “Medical.”

2. Select the “Medical” category.

3. Once in the Medical category, select “Physical Therapy.” 

4. Cast your vote for Athletes’ Training Center!
 

*It will ask you to register your email to vote. 
Voting instructions and other categories can be found on their website. 
Voting is open now until September 12th.

Jennie A., Collegiate Track & Field Athlete

Athletes’ Training Center has worked to specialize workouts to fit my athletic needs. The strength coaches have a one on one personal connection to fix minor details that have had a major impact on my athletic performance.