Bare Bones Physiology- Chad Waterbury


Look close  you will see that these are  just decorative bones...I just liked the picture courtesy of Part supplies delivered  ant thing can be delivered these days

Look close you will see that these are just decorative bones…I just liked the picture courtesy of PartySuppliesDelivered       anything can be delivered these days


My Friend soon to be Dr. Chad Waterbury   Recently wrote this post On “Bones”  and I thought it was a good quick review  and  or introduction so I decided to share it  with you.

The post  has inspired me to write my own post soon on bone development for the youth athlete stay tuned for that one  after the  New Year.


Bare Bones Physiology- Chad Waterbury

“Your body is comprised of around 206 bones. Unless you broke one of them at some point in your life, you probably don’t give much thought to any of them.

But bone physiology is important for any trainer or hard-training athlete to understand, so I’m going to cover the basics of what you need to know.

First off, bone isn’t a passive tissue that just maintains your uprightness and holds your soft tissues in place. Nope, bone is a living, adaptable tissue that’s classified as an organ. It can grow, repair and remodel, much like muscle tissue.

Growth: bone starts off as hyaline cartilage and then ossifies (gets hard) to give it that hard structure adults carry around.

Repair: as you know, when a bone breaks it doesn’t stay broken. The bone can repair big damage (i.e., fracture) and it can also repair micro damage that occurs on a daily basis. You don’t feel micro damage but it occurs each time you lift heavy weights or land from a jump.

However, you will feel micro damage if it accumulates faster than the bone can repair itself, thus causing a stress fracture. The only treatment for a stress fracture is rest so you can let the skeleton system put the deposition/resorption ratio back in balance.

Remodel: cells in bones feel tension and respond by either laying down new bone (deposition) or removing bone (resorption) when the compressive forces halt for an extended timeframe.

Importantly, remodeling is not just growth. Patients with paralysis experience high levels of remodeling through resorption. Remodeling and resorption are constantly occurring throughout life. Whether that remodeling results in more or less bone depends on the ratio between the two.

Bare Bones Physiology

Your bones consist of spongy bone on the inside, and a hard covering of compact bone on the outside. As mentioned, bone is a living tissue that receives blood from arteries and vessels that supply nutrients to keep it strong or make it smaller through resorption (deloading) or repair damage.

There are three types of cells within bone: osteoblasts, osteoclasts and osteocytes.

Osteoblasts lay down new bone either after a fracture or when the bone is stressed through load bearing and weight training.

Osteoclasts do the opposite since they chew up bone either after a fracture to remove the damaged tissue, or when you unload the skeleton system. Astronauts have to deal with the ramifications of increased osteoclasts (resorption) activity when they’re in space.

Osteocytes help maintain the bone integrity and can deposit or reabsorb bone based on the demand you give the skeletal system. Osteoblasts eventually become osteocytes.

Now, I’ll address three important questions about bone that are frequently asked…  Read the entire post here

Until  Next Time

Attributes Of Athletic Greatness




2013 WCS 13-14 Girls Team


Kirk Mango @ ChicagoNow.coma while ago wrote a two part post on the attributes of a true champion. We agree that a true champion isn’t just made with “natural talent”. It is a combination of many things that makes a real champion. I have taken the nine attributes Kirk has written about and shared them below.   Read the entire articles here…

Part 1 Nine Attributes Necessary For Athletic Greatness  and Part 2 Nine Attributes Necessary For Athletic Greatness


1. Commitment:  A powerful devotion to something. It is the essence of dedication as one feels some level of emotional discomfort when not honoring and demonstrating action toward a commitment one has. Athletic greats, they are personally and professionally committed to the task that creates the opportunity for them to become who and what they are.

2. Discipline:  The act of consistently holding oneself to a certain course of action, most times, in order to honor one’s commitments. This action is taken even in the face of difficulty or adversity, is relentless in nature, and can take on a form of having to force oneself to do what needs to be done. Discipline, as explained here, is second nature to the highest level athletes.

3. Sacrifice:  The willingness to forgo other wants and desires in order to honor one’s commitments. From an athletic standpoint, it is tied closely to discipline as making a sacrifice does not occur without some level of self-restraint. It is unlikely, if not impossible, for athletic greatness to be achieved without sacrifices being made along the way.

4. Strong Work Ethic:  An ability to apply great effort to a task. These labors are an important factor in the high levels of success great athletes achieve. Working hard is simply part of the plan for them.

5. Competitiveness:  A strong feeling toward wanting to win or come out on top. It is not necessarily the winning in and of itself that drives athletic greats but the testing of their abilities against others and sheer enjoyment they get over the competition itself that they love.

6. Resourcefulness:  The creativity and ingenuity one applies to a situation. Whether facing challenges in competition or difficulties in training, champion athletes are able to “figure” out what must be done to accomplish what is needed. Their ability to think “outside of the box” in order to come up with solutions is strong within them.

7. Perseverance:  The act of being tenacious and persistent. It is an attitude of focused firmness demonstrated through the action of “always trying.” It is a necessary characteristic for anyone seeking athletic greatness.

8. Passion:  Within the heart of every top level champion lies a sincere and deep sense of caring over what they do. The kind of caring that encourages the focused perseverance described in the paragraph above. Like a raging fire burning within, it wholly and completely supports the last attribute to athletic greatness.

9. Inner Will: The ability to be resolute about something. Simply put, it is the capacity to hold an unyielding position over one’s goals and objectives as top champion athletes never give up and never give in. As stated by one known by some as “The Greatest” (Muhammad Ali), “the will must be stronger than the skill.”



The Basics of Different Protein Types



I am frequently asked “What is the best protein powder for my youth athlete?” Well that depends On what you like ,(what you  can tolerate and what your athlete will enjoy drinking to some extent.)

Thus, today’s  Five quick points on Protein Powder
1. What should I look for? Well it’s confusing with all the different types but what is important is the Biological Value,the higher it is the more bio- available it is to the body(ability to absorb) Which types of are best tolerated? (allergies,lactose intolerant), How fast are they able to be digested?( faster slower) Do I need a protein that has an additional carbohydrates added in.

2. and 3.What are the different types of protein available? Which one is the most bioavailble
a. Whey 130-160
b. SoyProtein 74
c. Egg Protein 88
d. Casein 77

4. How fast does each protein type digest?
a. Whey (fast)
b. Soy (slowly)
c. Egg (medium)
d. Casein (slow)

5. Which provides the most complete protien source?
Hands down   Whey


According to The Journal Of Nutrition”Protein in food intake and body weight regulation arises from the fact that protein consumption suppresses short-term food intake beyond what is expected from its energy content alone”  in other words, it is good  for you , can help with appetite control and gives you a good source of nutrients idf you put the right stuff in it. That’s  bang  for your buck

So there you have it a quick overview on “Protein Powders” and some of the main things to look for.

Until Next Time..