This Week...

We're moving outside this Thursday, June 6th.  Athletes 7 pm and Ladies Group 8 pm at Hyland Provincial Park. There are washroom facilities and sheltered area if needed.  Sessions will be cancelled only because of lightning or +30 degrees C...we can only hope.

Hyland Provincial Park
East St. Paul, MB

Should be fun. It's always fun.

Flex Passes still $85 for 10 sessions.  Confirmed Run-ups $10

Video Topic:Foam Roller

Hi Folks,
A few people have been asking how to use a foam roller.  This video shows you how to for your entire body.

http://youtu.be/T9vogqdFCqc

enthused!

Scott

This Week, Bootcamps, Hardcore Hockey...

Our new system continues this week. Check Event Calendar below this article for times and dates.
Monday Hardcore Hockey working on hockey specific training a sweat-soaked environment.
Friday was packed with Speed Session athletes looking to improve their speed and improve their energy systems.

As for the Ladies, Bootcamp Mondays launched with many new faces committed to their fitness.  Thanks to Team Cherry, aptly named after their leader and head promoter.

Fridays, CardioX left our Ladies cheering when the class came to an end.  Hard work, high calorie burn sprinkled with fun as usual.  Low-calorie sprinkles.

Quick reminder: Walk ups AND Flex passers, please let me know if you are coming.  Makes a difference as  to how much gear to bring.
Thanks.

enthused!

Scott Cardno

Spring Training...Public Service Announcement...

Break time is over.  Summer might be just around the corner.  Athlete Training, lots of training sessions coming up.
Mondays are Boot Camp Mondays, Hardcore Hockey Training for Athletes 6-7 pm at Prince Edward School, April 22, 29, May 6 and 27.
Fridays are Speed Session Fridays, Speed/Agility/Balance and Energy System Training for Athletes 6-7 pm at Birds Hill School, April 26, May 3, 10, 17, 24, 31.
ATHLETES-Special Personal Training Sessions (2-4 athletes) at NRG train with me at NRG, Saturdays(tba)...please contact me directly if interested. Appointment only, prepaid sessions...book early. Details will be sent to interested players. Based on interest, Private and Semi-private  sessions may also be available.

Hey Ladies, winter is over...hockey, ringette, indoor sports are done.  Excuses are running thin.  If you want to be running thin(ner) join us for our own Monday/Friday sessions.

Mondays are Boot Camp Mondays, Hardcore Boot Campesque Training for Ladies 7-8 pm at Prince Edward School, April 22, 29, May 6 and 27.

Fridays are Cardio(X) Fridays...upbeat, fast-paced, calorie-burning hour of fun and fitness! We rip it up from 7-8 pm at Birds Hill School, April 26, May 3, 10, 17, 24, 31.

Flex Packs (for Athletes/Ladies) are still $85 for 10 sessions (not including NRG personal training sessions).
"Confirmed" Walk ups, $10 which is kind of an oxymoron, but it determines the amount of equipment to bring.
Family Plan 2 for $15, 3 for $20.
We will be training into and through the summer.

Public Service?
Never Advertised, so far anyways...word of mouth has been everything.  THANK YOU VERY MUCH! Through YOUR kind words to others about Cardio X Training we've been able to train hundreds and hundreds of athletes, individually and through Team Training since 2007.  Living, Training, Coaching, playing hockey in  the River East area. Please forward my info along to other families who may be interested in our services...ages 8 and up.  We're not looking for serious parents (unless they're in Ladies Group), we're looking for serious Athletes.
Thanks for taking the time to read the entire Cardio X Public Service Announcement...thanks.

Rock and Rock

Spring AAA Teams time to start booking!  Training makes the difference in performance, effort and results.
Teams that trained with Cardio X Training's stats from regular season...
Teams 6, Age range 8-18 GP 108 Wins 69 Losses 26 Ties 13 Points 151 Pct .699 Goals For 499 Goals Against 265
Six different teams of coaches.  The Coaches and Managers made the decision to hire a trainer to improve their team's fitness.  Smart men and women.  Very smart.  Teams without trainers seemed to be knocked out early in the playoffs...it's not always the case, but no training hinders your chances.  Having said that, training doesn't guarantee anything.  The identical team(there is no such thing, but for this example only) with training should have better "luck" against a similar team with no training.  Playoff stats to follow to prove the point.
For Athletes: it's time to take a break from the ice and start working on "those" physical weaknesses in your fitness.  Hockey is a grueling sport, but it's also an easy sport, with gliding, coasting and even some standing around during a game.  Off ice training prepares you for a Spring Season/Off Season/Other Sports...in a way that helps your body get stronger, faster, more pliable, more agile and more explosive...not to mention improving anaerobic and aerobic conditioning.
Ladies: Let's keep the ball rolling.  You've started and now it's time to continue with your training.  Beach season is just around the corner.  Do it for YOU!  You deserve having the life you've always wanted and being fit and able is a key part to your success.

March Sadness, Gladness or Madness.

Playoffs continue for some and over for others. ODR(Outdoor Rinks) are melting as you read.
Getting or even staying in shape happens all year round. Spring Hockey is just around the corner too. Summer is closer than you think.
The early bird gets the worm. The early worm gets eaten.
Random thoughts, functional training...for Athletes: Speed, Power, Agility, Flexiblility, Balance, and training of Energy Systems to improve your game for the Spring or next season.
For Hardcore Ladies Group: Fun, Core Strength, amp up metabolism, and some of the other key Athlete training elements. Did I mention Fun.
We put the FUN in FUNctional Training.
Check out Events Calendar for Sessions.

PLAYOFF TIPS-PRIMER

Just started or about to start the postseason.  What to do?  Should I continue to work out?  Hit the ODR (outdoor rink)? Play video/online games?

Legit questions...opinionated answers.

Training-This should continue, but the playoff workouts differ from in-season ones.  First off, speed, co-ordination, agility, would be the order of the day.  Need to keep players moving and breathing...oxygen through the lungs along with circulating blood through the body. Players need to work on removing the lactic acid from the body throughout the session (and practice).  Cool down is extremely important along with proper Dynamic and Static stretching to finish off the session.  Team Building comes into play as playoffs start, need to know your teammates have your back.

Focus-Time to put all the lessons learned into practice.  You need to block out all the negative thoughts and focus on positive moments and cues to get you to the top of your game.  Think of hitting the mesh behind the goalie, how a one-timer feels comes off your stick perfectly, how you imagine winning the draw or winning a battle for the puck.  Your mind doesn't know the difference between REAL and PERCEPTION.  You need to "convince" yourself that you have it in you...whether it is making an accurate shot towards the net, catching a player on a breakaway, or creating a turnover with a hit or a blocked shot.  Think positive.  Sounds simple but parents and teammates can actually berate or sarcastically infect their son or daughter with scathing comments.  Parents need to stay uber positive and supportive and let the coaches coach.  The player needs to know they have what it takes to be successful and have the support of coaches and parents as well as other teammates. 

Pressure-Being able to block out "the noise" and play to your potential.  Some players take their game to the next level during big games.  Others miss passes, fan on shots, take penalties...  Those players need to keep it fun and pretend they are playing at the ODR at Gateway for instance.  Pressure is overrated.  As mentioned above, it's not what's actually happening to you, it's how YOU perceive it.
That's right...it's not what's actually happening.  Being on the ice for a goal against affects players differently.  Some sit on the bench feeling sorry for themselves...get over it.  It's only a game.  Everything doesn't come up roses every single time.  You need to put it behind you and get back out there.  Goalies understand this over players because they are used to getting scored on and feeling some blame.  Dwelling on the past is useless.  Move on.  Learn from the past, live in the present and plan for the future.  Sounds like a financial advisor.  

Between Games-Yes, stay loose by skating at the ODR or light workout.  Warm up and stretch any sore spots.  Hydrate.  Water is the choice of champions.  Eat proper meals with vegetables, including carbs, protein and fats...check out the Canada Food Guide for lots of ideas. Other than just after getting up or after eating a vitamin...your urine should be clear.  That means you are properly hydrated.  Make sure you stay flexible between games, warm up first then stretch it out...foam rollers and tennis balls can be used for self myofascial release techniques.  Check out online. just google it.

Pre-game rituals-Do what will make you successful.  Things that won`t on game day: online gaming, texting on the way to the game, eating drinking pop-chips-fast food-loading up on gatorade for 12-15 mins of ice time.  Listen to music to relax and help you focus.  Everyone has a slightly different routine, don`t ruin someone else`s ritual in the room, respect your teammates.  Keep the talk hockey-related and hockey focused.  Talking about girls, games, fb statuses...blah blah blah takes your focus away from the task at hand. 

This is NOT life or death.  It`s just hockey...a game.  Do you get upset when things go wrong at monopoly or jenga? Maybe...but nothing`s the end of the World.

Have fun and enjoy the run. 

enthused!

Scott

Team Training info...

It's hard to believe the playoffs are just around the corner.  We've spent many nights at the gyms getting teams "in shape" or in better shape.  Now that the playoffs are approaching, we need to stress what your team has achieved up to now...
you've bonded as a team, had fun, worked on functionally movements, increased stamina, increased speed, power and balance.  Coaches need to reinforce the fact their teams have ALL improved physically throughout the season and ARE ready for the playoffs.  The confidence knowing your off-ice workouts have and will continue to pay dividends.
Some quick facts...
Of the teams that have been trained through Cardio X Training in 2012-13 Season, here is the accumulative results as of Feb 10/13:
Games Played 98, Wins 63, Losses 24, Ties 11, Winning Pct .698, Goals Scored 447, Goals Against 234.  That's some outstanding results.  Our entire focus is improving ourselves and outlasting the opponent.  Through the season, your fitness will either hurt or help you...in the playoffs, it's the difference between winning(and competing) and not.
This does not include 5 tournament champions and the tournament results.

Good Luck to all the teams in the playoffs, play up to your potential!

February Focus

February Focus...
Resolutions are done. Playoffs are around the corner. Are you where you want to be? What are you doing about it? These and other intriguing questions will be answered. Let's keep the train moving. What you do when you are not at the rink or gym may affect your game and your fitness level MORE than being at the rink or in the gym. These "things" would negatively impact your progress. You're either growing or decaying. Work towards your goals. Ten minutes is better than five, working out for instance. One glass of water is better than none. Inch by inch. Keep focused in February. Grow.

Event Calendar

Schedule-Next Athlete Session MARCH 1ST
NEXT LADIES SESSION...MONDAY, FEB 25TH

CALENDAR OF EVENTS

MONDAY, FEB 25TH
LADIES GROUP SESSION
PRINCE EDWARD SCHOOL
6:00-7:00 PM

TEAM TRAINING
PRINCE EDWARD
7:00-8:00 PM BANTAM ROYALS


WEDNESDAY, FEB 27TH
TEAM TRAINING
OXFORD C.C.
7:00-8:00 PM U-16 WINGS

TEAM TRAINING
OXFORD C.C.
8:00-9:00 PM U-19


FRIDAY, MARCH 1ST
LADIES GROUP SESSION
BIRDS HILL SCHOOL
6:00-7:00 PM

FRIDAY, MARCH 1ST
ATHLETES SESSION
BIRDS HILL SCHOOL
7-8 PM

Improve Your results...

Fridge Magnet...

Back by popular demand...Ladies Group. Some of the hardest core athletes that are CXTers are married to your Dad. That's right, your MOM! She brings it, leaves everything on the floor each and every session. Moms kick @ss! So, what's up with the teams and individual athletes? Do they bring it? Sometimes but not always. How do you change that? Easy, first come out, then dedicate the hour to improving your fitness. Then what? Go home, drink pop, online game, eat chips, chocolate bars, eat fast "food" stay up late...then expect positive results? Those little things aren't just little things...they sabotage your training. Why work out hard then throw it all away? Makes no sense to this cowboy.
People always ask me, "what should Junior eat and drink?" Very simple, everyone "should" know which foods are bad...do a Costanza and do the opposite. Pop=Water, Chips=Fruit, Big Macs=Vegetables, do yourself a favour and help your athlete out by giving them good options around the house. If it's not in the house they (and you) can't eat it. Keep it out of the cart and on the shelves.
Seems like a tough topic and it is. Everything starts with the first step.

Keep it Real

Keep it REAL...

You must keep your New Years Goals and dreams...REAL. Attempting to lose weight and get in shape (or better shape) is a process. Typically adding two-three lbs a year does not seem like much. But like a TFSA it all adds up, especially over years or even decades. So curb your enthusiasm (cannot believe I said that) and be very realistic. So losing those unwanted lbs at a Guinness Record book pace is not only unrealistic, it can be unsafe.  In this instant society we need realize we did not put it all on overnight, so why do we think it has to come off overnight? We need to just chip away at the goal. Inch by inch and everything is a cinch.
Having said that, everything starts with the first step. Clichès aside, the truth hurts...not as much as you might in the first few sessions but PAIN is weakness leaving your body! Our Ladies BC Training motto...MY EVERYTHING HURTS. It is temporary, the results will be well worth the minor inconvenience as you get stronger. It is not about waving your hands in the air like you just do not care mentality to music, it is a full body workout. Remember: You cannot spell FUNctional Training without FUN.
From Issue 1, held over by popular demand...
Specific hockey Fitness training is more than adding speed, endurance and power, it's time to refocus, stretch out and continue to bond the team together. Check out the in depth schedule to the left.
Hey Ladies, our CXT Boot camp (hate that BC phrase but it gets the point across) is BACK! Time to burn off some of those final few lbs or jump start your fitness for your healthiest year yet! Bring a friend, bring a neighbour, just bring it.

Updated January 2013 Schedule Cardio X Training

Schedule-Next Athlete Session Monday Jan 21st

NEXT LADIES SESSION...JAN 21st

CALENDAR OF EVENTS

MONDAY, JAN 21ST
ATHLETES SESSION
PRINCE EDWARD SCHOOL
6:00-7:00 PM

LADIES GROUP SESSION
PRINCE EDWARD
7:00-8:00 PM

TUESDAY, JAN 22ND
TEAM TRAINING PRE-PRACTICE
GARSON
7:00-7:35 BANTAM ROYALS

WEDNESDAY, JAN 23RD
TEAM TRAINING
OXFORD HEIGHTS
7:00-8:00 PM U-16 WINGS

TEAM TRAINING
OXFORD HEIGHTS
8:00-9:00 PM U-19

FRIDAY, JAN 25TH
TEAM TRAINING
BIRDS HILL SCHOOL
6:00-7:00 PM 9A1 WHITE

LADIES GROUP SESSION
BIRDS HILL
7:00-8:00 PM

MONDAY, JAN 28TH
ATHLETES SESSION
PRINCE EDWARD SCHOOL
6:00-7:00 PM

LADIES GROUP SESSION
PRINCE EDWARD
7:00-8:00 PM

WEDNESDAY, JAN 30TH
TEAM TRAINING
PRINCE EDWARD SCHOOL
6:00-7:00 PM 8A1 PURPLE

TEAM TRAINING
PRINCE EDWARD
7:00-8:00 PM 9A1 BLACK

FRIDAY, FEB 1ST
TEAM TRAINING
BIRDS HILL SCHOOL
6:00-7:00 PM U-16 WINGS

TEAM TRAINING
BIRDS HILL SCHOOL
7:00-8:00 PM U19