Grass-Fed Beef

A study done in Australia in 2006 tested different cuts of beef from both grass-fed and grain-fed cattle. Researchers concluded that the grass-fed beef had higher levels of two types of healthy fat — omega-3’s( which reduce inflammation in the body) and conjugated linoleic acid (CLA).   Grass-fed beef was also found to have lower amounts of saturated fats (bad oils) when compared to grain-fed cattle.  Grass-fed beef tends to be tougher than grain-fed cuts(marbleized beef), however it can be much more flavorful.  Look for an upcoming piece which will include recipe and cooking instructions on how to prepare grass-fed beef.

** STUDY Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts:potential impact on human health
ERIC N PONNAMPALAM, NEIL J MANN AND ANDREW J SINCLAIR

January 28-29, 2011 – Body Balance Evaluations – Marin Rowing Club/BIAC

Join 3-time Olympian, 4-time World Champion Coach Kaehler

For One-on-One Body Balance Evaluation Sessions

Where:           Marin Rowing Club  and BIAC

When:             Friday, January 28th (MARIN )  and Saturday, January 29^th, 2011 (BIAC)

Ideal for Master’s, collegiate and high school athletes who want to take their rowing to the next level.

Coach Kaehler teams with California Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions which helps to improve your rowing strength and power, and eliminates chronic training related pain.

See why coaches from leading high schools and colleges, including Northeastern and Harvard, and St. Joe’s Women to name a few, have made Coach Kaehler’s clinics and evaluation process a must for their training programs.

Space is limited so Sign-up NOW!!!

Body Balance Structural Evaluations (90 minute individual sessions) $379

Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke.  These one-on-one sessions include Coach Kaehler’s comprehensive Body Balance Structural Evaluation, followed by a personalized program of easy-to-follow exercises that address and correct each of your structural issues.

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints.

Use this simple, but highly effective system to improve your performance and enjoy rowing to your potential!

Marin  Rowing Club – Friday, January 28^th

TIME SLOTS:

6:30 am – 8:00 am          – Closed

8:00 am – 9:30 am          – Closed

9:30 am – 11:00 am        – Closed

11:00 am – 12:30pm       – Closed

***If you are interested in a group session please contact Coach Kaehler using the contact page.

BIAC – Saturday, January 29^th

1:00 pm – 2:30 pm    – Booked

2:30 pm – 4:00 pm  –  Booked

4:00 pm – 5:30 pm   – Booked

SIGN-UP NOW!!!

After making your purchase, please contact Coach Kaehler to reserve your preferred time.

Proper “Core” Exercises can get you Back on the Erg, Pain-free! Rowing News Article

Indoor rowing can be a pain in the back. But it’s nothing that better core strength can’t fix.
By Robert Kaehler

“Because there is no change of direction on the ergometer, your muscular system is responsible for 100 percent of the energy that is required to change direction.”

One of the greatest things about rowing outdoors is hearing and feeling the water rushing beneath you on the recovery. The sudden increase in speed at the release is one of the most incredible and addictive sensations in our sport. There is none of this on the erg. Your trunk is dead weight every stroke—you stop the momentum into the bow, restart it as you head back to the catch, and repeat ad nauseum. Because there is no change of direction on the ergometer, your muscular system is responsible for 100 percent of the energy that is required to change direction from the finish to the recovery. On the water, that number is lower depending on how well you suspend your body weight through the drive and at the finish. The better your suspension, the less stress you place on your body. But the erg is the “truth teller.” It shows who has the internal tools (muscular strength) to handle the stress of the erg, and who does not, which manifests itself in lower-back pain.
Identifying your specific strength and flexibility deficits is best done in a one-on-one evaluation. However, there are several exercises you can do that can improve the strength you need to tolerate training on a standard erg. These include exercises that target the abdominal muscles and hamstrings and that strengthen the hip-flexion motion. You can improve abdominal strength by lying flat on your back with your legs straight, and then simply moving the trunk to an upright position (90 degrees or vertical). When your trunk is 45 degrees off the floor, try to place your low back in a straight position. You can change the intensity of this exercise by changing your hand and arm positions: having you arms reaching toward your toes is easiest; having them crossed behind your head is the most challenging. Once you can do 30 repetitions at the hardest level, start adding weight to the exercise.
You can improve hamstring strength with exercises known as bridges. Start by lying on your back with your knees bent and your feet flat on the floor, then raise your hips up off the floor in an effort to create a straight line with your shoulders, hips, and knees. Try holding this position for up to 10 seconds and then repeat up to 30 times. Make sure you keep your low back stable; if you experience stress in that area you are not engaging your supporting muscles correctly. Stop and seek proper instruction if that is the case.
If the bridges seem too easy, increase the degree of difficulty by placing your feet atop an exercise ball. You can perform the hip-flexion motion while on your back with your arms extended and secured to a solid object. Proceed by pulling your knees toward your elbows. When you do so, your trunk will curl up while your knees bend toward the chest. Once you are able to perform 30 repetitions of this exercise, you can either add weight to your ankles or try the same motion while hanging from a pull-up bar. Reducing stress on the passive tissue (discs and ligaments) of the low back while training on an ergometer is key to remaining healthy during training, and improving your trunk strength is the best way to achieve it.

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Body Balance Evaluations – Description

The Coach Kaehler  Body Balance Evaluation

Whether you’re a junior or masters athlete, a novice or an elite rower, you need an ideal body balance of strength and flexibility to help you train toward your athletic goals.

In line with the Kaehler Approach to training, I have developed a structural evaluation that helps me determine imbalances in the strength and flexibility of your musculoskeletal system.  Reducing these imbalances will reduce your risk of injuries, and enable you to train harder and more efficiently.

My evaluation approach has been developed over a 20-year period in a clinical environment, and has been used successfully on 500+ athletes, including rowers, runners, triathletes, as well as many non-endurance sports, regardless of age and level of experience.  Once I have thoroughly examined your body for muscular and flexibility-related imbalances, I will provide you with an individualized corrective program which includes detailed written instructions and pictures.

Benefits

• Corrective Exercises are put in PDF format with pictures and text
• Contact Coach Kaehler about your corrective exercises and/or training injuries
• Discount on other Coach Kaehler Services

Strength Training Products – Body Balanced

COACH KAEHLER’S – BODY BALANCED STRENGTH TRAINING SYSTEM:

Balance is the key to a powerful body and system!!

My unique strength training products are an integration of different training methods that have been carefully designed using principles of Body Balance.   There are four levels to this program and each is very challenging.  The original program (Level 4) was designed for the US Men’s Sweep Team (Bronze Medal 8+) in 2007-08 in preparation for the Beijing Olympics.

Over the past 20-years I have personally evaluated (using my Body Balance approach) more than 500 endurance athletes, and have helped them to restore their own Body Balance.   Imbalances of weakness, inflexibility, or both, occur in all athletes.  These imbalances reduce your strength and power potential, and are most often the cause of training-related injuries.

Each of my unique strength training programs (Levels 1–4) includes specific Body Balance exercises.  These Body Balance exercises are strategically woven into all the programs (Levels 1-4) to enhance your strength and power gains, and significantly reduce your risk of training-related injuries!

LEVEL 1: Level 1 is an introductory program. It’s ideal for athletes just starting out with a lifting program, or who have not lifted for more than 4 months. Each workout includes new exercises added in a sequential manner to help you develop correct movement patterns and base strength. As the program progresses, Coach Kaehler adds more complex movements to the workouts. The program builds a strong foundation for the Level 2 Program. This program comes with full video library that plays on all devices, including your iPhone or iPad.

LEVEL 2: Level 2 builds on Level 1 by adding more challenging routines.  It’s ideal for building a solid base for athletes of all levels.  This level does not include Olympic lifting movements.  This program comes with full video library that plays on all devices, including your iPhone or iPad.

LEVEL 3: Level 3 once again builds upon level 2, but also introduces some basic Olympic style lifting into the workouts.   It’s ideal for athletes who want to incorporate lifting into their workouts, and who already have some experience and an understanding of basic Olympic style lifting.  This program comes with full video library that plays on all devices, including your iPhone or iPad.

LEVEL 4: Level 4 is the most advanced level, and requires previous experience and a solid understanding of Olympic style lifting. In addition to building on level 3, the Level 4 program includes Olympic lifts as well as all the variations of Olympic lifting techniques. This program comes with full video library that plays on all devices, including your iPhone or iPad.

PURCHASE NOW!!

Conditioning programs based on Coach Kaehler’s principles of Body Balance.

Coach Kaehler takes the guess-work out of developing a conditioning program that works for you and your athletic goals.   These programs are carefully designed to help you:

• Improve your strength,

• Increase your flexibility

• Build greater endurance

• Reduce your risk of injury

Background

Coach Kaehler has a singular perspective on conditioning.

His programs are based on scientific foundation, as well on his own experience training and succeeding as a world-caliber athlete (three-time U.S. Olympian and four-time World Champion rower).  To this combination he adds nearly two decades as a strength and conditioning specialist, and practicing physical therapist who’s worked alongside some of the nation’s leading spinal surgeons.

The sum total of all of his experience has lead to the development of four levels of Strength and Conditioning Programs that offer progressive, efficient, body-balanced, and most of all, effective solutions to meeting your athletic goals.

Progressive

Coach Kaehler’s approach to conditioning involves the addition of exercises in a sequential order to help athletes develop correct movement patterns and base strength.  Further, each level builds upon the previous level, introducing you to more complex and challenging movements.

At the end of 12 weeks, you can either repeat the same program, or challenge yourself and progress to a higher, more technically and physically demanding level.

Efficient

Realistically, few of us have unlimited time for our workout sessions.

With this in mind, Coach Kaehler carefully designed each workout to be efficient.  Be confident that your workouts will yield maximum results in reasonable time frames.

Body-Balanced

Based on his signature principles of Body Balance, Coach Kaehler’s workouts incorporate many of the same corrective and balancing exercises used successfully by hundreds of athletes.  These workouts are designed to make you stronger, fitter, more body-balanced, and less prone to injury.

Effective

These proven-effective programs have been used by athletes ranging from juniors to seniors, as well as masters through elite, including world and Olympic champions.   The programs have also been adopted by many of the nation’s leading athletic programs, including those at Harvard, CAL, and St. Joe’s Univ, Temple, Northeastern to name a few, as well as Vesper and Penn AC Rowing Clubs.

Select from four levels depending on your level of fitness and lifting experience.

Coach Services

BODY BALANCE EVALUATION:

Whether you’re a junior or master’s athlete, a novice or an elite endurance athlete, you need an ideal body balance of strength and flexibility to help you train at the highest level.  This evaluation process is ideal for:

• ROWERS
• RUNNERS
• TRIATHLETES
• CYCLISTS

Individual Body Balance Evaluation – ($399): – This 90 minute private one-on-one session identifies your flexibility and strength imbalances.  You then receive your own corrective Body Balance Exercise program to begin working on your imbalances.  If you are interested please contact me to schedule and evaluation, at your convenience, using my home location in Wrightstown, PA.  In addition I hold evaluation clinics around the United States.  Please check my “Camps and Clinics” page for upcoming events that may be in your area.

Team/Group Body Balance Evaluations – (email for Pricing): Each athlete receives a 30 minute one-on-one evaluation which is then followed by a group session.  The group corrective exercise session teaches all the athletes on how to do their corrective exercises.  Each individual receives their own corrective exercise instruction booklet.  Ideal for college and high school teams, please ask about other teams that have gone through this powerful process.

CLICK HERE for more details on my Body Balance Evaluation process

GROUP/TEAM SERVICES:

Group- Body Balance Program:

This package includes a Power Point presentation on Body Balance which includes basic anatomy and discussion of how imbalances can be the cause injuries and loss of power.    Following the 60-75 minute presentation and Q&A, the group is split up into up to five groups.  Each group (max eight athletes) goes through a 75 minute hands-on instructional session, where each athlete learns how to perform all of the exercises used in my Body Balance Program.  Included with the group session are eight warm-up sessions that are based on my Body Balance System.  Group size is limited to 40 athletes.

Group – Strength Training Program:

This program includes a Power Point presentation (60 minutes) which review the basics of lifting, including center of gravity, body position, and equipment set-up.  Following the lecture there is a Q&A period, then participants are broken up into up to five groups.  Each session takes about 75 minutes and includes hands-on instruction.  We work on the basics of proper body position during key strength training lifts used in my strength training program.  Included with the group session is a copy of my 12-Week Strength Training Program.  Group size is limited to 40 athletes.

(Email for Pricing)

Sample Day:

08:00 – 09:15 am – Group Lecture

09:30 – 10:45 am – Group # 1

10:45 – 12:00 pm – Group # 2

01:00 – 02:15 pm –   Group # 3

02:15 – 03:30 pm –    Group # 4

03:30 – 04:45 pm –   Group # 5

COMBINED SERVICES:

Body Balance Evaluation/and On-The Water Analysis (email for pricing): Athletes first go through my Body Balance Evaluation which is immediately followed by a session on the water (4 miles from Wrightstown,PA).   You are then shown how your identified imbalances from the BBE limit your potential in the boat, and you are shown the best corrective drills to begin using immediately.  Working on your imbalances on land, with your corrective exercises, and on-the-water with specifically identified drills you can quickly make dramatic changes in your speed and performance.  This session takes about 4.0 hours.

**On the water coaching is available from April 1 – November 15^th.  This process can also be done on the ergometer as well.

Body Balance Evaluation/ and One-on-One Strength Training Session (email for pricing): This combination session is an excellent way to begin correcting your identified flexibility and strength imbalances, while learning how to implement a strength training program.  My strength training programs are built for rowing, running or triathlon, and use my Body Balance system to help you reach a maximum level. This session last about 3.0 hours.

OTHER SERVICES:

Dynamic Balance Training: Instructional Program:

This 3-hour program includes a 60-minute Power Point presentation that focuses on the basics of body balance and how it relates to rowing.  The presentation is followed by a hands-on instructional session where the key “foundation” or “core” exercises are properly instructed and performed by each participant.   Hand books will be given out that include a copy of the power point lecture, as well as pictures and text on how to do key body balance exercises.   Maximum of 8 athletes.  Call for team/group appointments.   I can come to you!

• Power Point Lecture on “Body Balance”
• Understand what the “core” really is, and how to train it properly!
• Review of basic anatomy and function as it relates to “Body Balance”
• Hands-on Instruction on proper “Body Balance” exercise techniques
• Understanding of key principles of the “Dynamic Body Balance System”
• Improve your power, strength, and balance and  incorporate it into all of your training
• Dynamic Balance Training significantly reduces the risk of training related injuries!

 

INDIVIDUAL/TEAM COACHING (email for pricing): – one-on-one coaching for rowing on the water or ergometer, strength training, and with corrective exercises.

PRE/POST REHABILITATION ADVICE: ($75/15 minutes – Phone Consultation) –  Ideal for athletes who continue to train, or have had to stop training because of a chronic condition.  I offer unique solutions to help athletes at all levels resume pain-free training.  This service is an adjunct to professional medical treatment.

PRESENTATIONS (email for pricing) – These are great for teams or groups.  Each Power Point presentation is about 60 -70 minutes in length followed by questions and answers.  These lectures have been presented at the US Rowing Convention, Jim Joy Conference and multiple rowing clubs and college rowing programs.

Topics Include:

• Body Balance
• Strength Training for Endurance Sports (Rowing, Running, Triathlon)

Temple Crew – Men and Women – Body Balance Program

Coach Kaehler will be working with the Men’s and Women’s Crew Teams at Temple this coming January 17th and 19th.   He will instruct them on the principles of Body Balance and review his Body Balance Strength Training Program.

January 28-29th, 2011 – Coach Kaehler will be offering his Balance Evaluations to the San Fransisco Rowing Community

Join 3-time Olympian, 4-time World Champion Coach Kaehler

For One-on-One Body Balance Evaluation Sessions

Where:           California Rowing Club  and BIAC

When:             Friday, January 28th (Marin Rowing Club)  and Saturday, January 29^th, 2011 (BIAC)

SUFFERING from chronic training related injuries?   This process will help you to correct your imbalances and return you to pain-free rowing!!

Ideal for Master’s, collegiate and high school athletes who want to take their rowing to the next level.

Coach Kaehler teams with California Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions which helps to improve your rowing strength and power, and eliminates chronic training related pain.

See why coaches from leading high schools and colleges, including Northeastern and Harvard, and St. Joe’s Women to name a few, have made Coach Kaehler’s clinics and evaluation process a must for their training programs.

Space is limited so Sign-up NOW!!!

Body Balance Structural Evaluations (90 minute individual sessions) $379

Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke.  These one-on-one sessions include Coach Kaehler’s comprehensive Body Balance Structural Evaluation, followed by a personalized program of easy-to-follow exercises that address and correct each of your structural issues.

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints.

Use this simple, but highly effective system to improve your performance and enjoy rowing to your potential!

Improving your Hamstring Flexibility

By Bob Kaehler

Have you ever complained that your hamstrings always feel tight?  No matter how much you stretch your hamstrings, they never seem to become more flexible?

Flexibility is a key factor in allowing you to get into the best body position at the catch, and in achieving a long, strong, and powerful rowing stroke.  Tight hamstrings limit your ability to achieve this ideal body position.   Static and dynamic stretching are two effective methods used to improve your flexibility.  Long term changes to flexibility require consistent effort.  The hamstrings are no exception.

Static stretching has long been used as a way to increase flexibility in muscles, and improve range of motion in joints.  This type of stretching is done without  movement (i.e. you remain still).  The force or pressure is applied to the area being stretched by an outside force, such as a wall, strap or another person.

Studies have shown that the biggest improvements in ranges of motion occur when the end range stretch position is held for longer periods of time (10+ seconds, o r longer).   The stretch position should be repeated multiple times (5-10) for greater results.  For athletes looking to actually get a permanent change in their flexibility, consistency becomes a key factor.   Stretching should be done every day, and if possible, several times a day for even greater results.

Recent studies also confirm that static stretching does reduce your explosive strength immediately following the stretching period (up to an hour or so).  Therefore this method is best used after training sessions, not before.  A simple, yet effective, method of statically stretching hamstrings involves using a door frame.  Simply lie on your back next to doorway with your feet facing the opening.  Slide the non-stretching leg through the doorway, then place the stretch side foot up onto the molding.   Extend the knee joint of the leg being stretched so it becomes straight.  You will probably need to adjust the distance of your hips from the wall to get the proper stretch tension.   Ensure your tail bone does not come off the floor once you are in the appropriate stretch position.

Another approach to stretching is dynamic.  Dynamic stretching is an active method where you provide the energy (i.e. you move) to produce the desired stretch.  Ensure, however, that you do not exceed your normal end range for the movement otherwise it becomes a ballistic stretch.   Dynamic stretches usually mimic the same sporting form that you are about to perform.    To produce a good hamstring stretch, simply do a quick body-over pause (1-2 second hold), whether you are on the water or on an erg.  Keep your low back in a firm upright position with the spine as straight as possible.  Slumping at the low back eliminates much of the stretch on the hamstrings, so be aware of your posture.   You should feel a good stretch in the back of the knees (bottom of the hamstrings) when you are in the body over pause position.  If you do not you either have very good hamstring mobility or you are slumping in your low back.   The point of dynamic stretching is to warm-up your body before training and racing; not to force your range of motion beyond your natural limits.  Practice this form of stretching on a regular basis before adding it to your regular pre-race warm-up routine.

Dynamic stretching is ideal for warming-up muscles and joints prior to training sessions and racing.  Its purpose is to prepare the tissue to properly handle the stresses of the activity.  Static stretching, on the other hand, is ideal for making permanent changes (i.e. increasing) range of motion, and is best done separate from training and racing sessions.

With proper technique, combining both static and dynamic stretches into your training program is an effective way to prepare for training properly, to reduce your risk of injury, and to improve your baseline flexibility.

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