How to Throw an EPIC Gymnastics Themed Birthday Party for Boys

Give your little man the best gymnastics themed party that will inspire him and all his friends to go for gold. From invites to food and drinks, this post will include all things to make that possible.

DIY Massage with a Tennis Ball

Getting a massage is not always an option to relieve sore muscles for a gymnast.  I love getting a massage done by a professional masseurs. (Thanks Groupon, you save my wallet from complete extinction!)  When I'm on the go or can't squeeze in the time to head down to the spa between coaching, being Mama or doing other awesome stuff I reach for this go-to object.

How to Ease Sore Muscles

We all know that saying, "no pain, no gain." This is especially true with the sport of gymnastics. When we challenge ourselves and our muscles, we can get a satisfaction. Sore muscles are never comfortable, but wear them with a badge of honor knowing that you pushed your body a little harder than usual. On those days after intense training, give yourself a little treat by easing those powerful machines you call muscles.

Eating Right for Myself and My Gymnasts

When it comes to eating right and nutrition practicing what I preach to my gymnasts is a little hard but I'm stickin' to it. Knowing that if my body is in top form, they might follow suit. 

That time of the month: Gymnasts and their period

When I was in my last few months at my former employer, my then co-workers would beg me not to go. I like to think it was because they really enjoyed working with me but deep down inside I think it was because I was the only female. One of them would say to me, "What if....uh...you know....that time of the month?"

Interview with Singapore's rising gymnastics Talent: Kelsie Muir

With less than a week away from the 2013 Singapore National Championships, gymnasts and coaches around the country are putting those last touches on their choreography and building confidence to showcase their upgraded routines. For most gymnastics fans in Singapore it is a chance to see how Kelsie Muir's gymnastics has matured in the past year.

Kelsie Muir (born 1999) is one of Singapore's most promising gymnasts. Over the years she has won many Singaporean competitions at every level and shows no signs of slowing down. For a gymnast her age she shows a remarkable degree of elegance and confidence, a true contest of the efforts of her long-time coach at Prime Gymnastics, Rachel Kennett.  Recently, Prime Gymnastics recruited High Performance Coach, Xu Heping, in efforts to take Kelsie's gymnastics to another level. Singaporean gymnastics fans are eagerly waiting to see Kelsie at this weekend's competition.

Here is a look at Kelsie in action from last year.

Here's a little interview of Singapore's rising star: Kelsie Muir

Coach Casie: What age did you start gymnastics? Why did you choose the sport?

Kelsie: 3.5 years old. I didn't choose it. My my put me in when I was young.

Coach Casie: What do you like about gymnastics?

Kelsie: Friendship, it keeps me fit and its FUN!

Coach Casie: Which new elements are you learning at the moment, which would you like to perform at this year's competitions?

Kelsie: I am learning a Ray on bars and a new dismount. BHC to Hecht with back tuck salto. (Mukhina, D)

Coach Casie: Which particularly difficult element would you like to master one day?

Kelsie: I would like to learn a full twisting vault (yurchenko) and the bar dismount (Mukhina) with a full twist.

Coach Casie: Do ou have a role-model for gymnastics?

Kelsie: The seniors at Prime Gymnastics.

Coach Casie: What event do you struggle with?

Kelsie: I struggle mostly on floor and vault because I keep getting injured.

Coach Casie: What are your coaches always having to remind you?

Kelsie: Knees, toes, head in.

Coach Casie: What is your dream future?

Kelsie: To represent Singapore in the Olympics.

What is Sports Nutrition for a Gymnast?

Today is the day that you begin to enhance your gymnasts' performances. 

As gymnasts, they already know that they need to work hard preparing their bodies physically so they are the best they can be.

You want to insure their body is doing everything in the correct manner from start to finish.

They may spend hours perfecting even the simplest  movements. They also work extremely hard to build  muscle to enhance how well they can run, punch, flip and swing. Or, they may spend countless hours pushing their body and mind to just go backwards. All of these things are essential parts to being a successful gymnast. There is no doubt about that. But, that is not all that you need to handle either.

Out of the Gym Work Outs

Besides planning their routine, the next set of reps and the next competition, they should be concentrating on their nutrition. Think about it. What their body eats is what makes it move. What they put into their body is the fuel it will use to do the things that they want it to do. What they do not put into the body can not help them to succeed either. While it may sound hard to determine what the right products are, it does not have to be. As gymnasts, they need to focus their time on nutrition as much as they focus it on their workouts.

Everyone (gymnast, coach, gym mom and dad) should should take the time to learn about what our body needs, how it reacts to the foods we put into it and how well it will perform based on the fuels we provide it. 

What are some of the foods that make you feel awesome, on top of your game? What foods make you feel sluggish? 

Book Review: Head Over Heels About Gymnastics

I was super pumped when a package in the mail from a the UK arrived. That meant Head Over Heels About  Gymnastics Floor Skills had made it safe and sound to Singapore.  From their website: 

Head-Over-Heels-Gymnastics   is a child friendly book that provides step-by-step instructions and top tips explaining how to perform a large variety of gymnastic floor skills via simple language and eye catching photography. This book is a must-have for budding gymnasts of all ages and abilities, covering many different elements of the sport from balance to strength, flexibility, co-ordination, speed and control in addition to positive body awareness. 

The book begins with example warms-ups and stretches, moving on to cover posture and all basic gymnastics shapes, which are instrumental in performing more complex skills. These skills are then covered in the next sections; Jumps, Skills, Rolls and Leaps. Bringing all of these skills together, the book then demonstrates how combined, these skills can be used to create routines. 

Warm Ups with a Twist

At our gym our girls take pride in their warm up, they get to show off a little bit to the parents and inspire the little gymmies too. Most days you'll see a couple little girls on the side of the floor mat trying to follow along with the teams, its super cute. Our head coach puts together a new warm up routine every few months or so, she has this brilliant gift where she can choreograph just about any sound and make it look awesome!

Interview with the Man Behind JAOVideos: A great Gymnastics Coaching Resource

A few years back as I logged on to YouTube, I get a recommendation to check out JAOVideos  If there’s anything I know about recommendations from a computer algorithm is that most of the time they are painstakingly off. However, this time the computer gods were dead on.

As a follower of JAOVideos, I’ve learned some great techniques for my younger gymnasts. Each video is unmistakably well thought through and systematic. The drills that are showcased are clearly effective for producing the results coaches are looking for. Some of his more popular tutorials have reached to an audience of over 200,000. The channel showcases not only tutorials on skills but also how to DIY equipment and my personal favorite, athlete progress and successes. VAOVideos has recently passed the 1 million views mark, amazing milestone that would make amateur filmmakers jealous. 

Yummy Quinoa Patty Recipe

I've become the queen of patties around my house, even grandpa and grandma have fallen for these yummy treats. The best thing about it is they are easy peasy.

Coming home after a whole night of coaching, normally I loathe doing ANYTHING in the kitchen except eating. Last night was different, I had the motivation to make something nutritious and delicious in less time it takes my girls to do a complete warm-up.

Q & A about Skill Deconstruction for Gymnastics Skills

Need a little more info to get your Skill Deconstructions underway, here are some questions 

Frequently Asked Questions About Skill Decomposition.

Universal Gymnast Problem: The Wedgie

Last November our club hosted the largest gymnastics competition in Singapore. Over 500 gymnasts from 10 countries and 3 continents participated in the Prime international Invitational.   This competition stands out in my mind, not because it was the biggest one of the year but because of a wedgie. yes, a big huge wedgie. On the last rotation of our session, one of my optional gymnasts decided to add a not-so-descrete buttpick to her wonderful choreography to get her wedgie out within the first 5 seconds of her Floor routine.  To her defense, her competition leotard did not have the perfect fit and the rest of her routine was beautiful.  She ended up winning sixth place on floor which gave us an even bigger laugh after awards.

An Interesting Staff Meeting

Friday afternoons are Prime Gymnastics Staff meetings, this particular meeting got a little out of hand.

For the Man's Man: MAG Cuff Links

Men's Artistic Gymnastics Cuff Links straight from my sweatshop...errr computer room/mini-gym/studio. You got it, something classy for the men. I've been trying to come up with some great ways to dress up a male gymnast, gymnastics coach or any gymnastics fan.

I've convinced the husband to be my model and I'm super excited to show these babies off.

Panda Gymnastics

Look what I found at the Singapore Zoo today. 

Pandas like gymnastics too!

Isn't she cute?

D.I.Y. Ice Packs for In and Out of the Gym

At the beginning of the day our freezers start out full with handmade ice-cube packs and store bought ice-packs. Daily minor icing of youngsters boo boos are a natural occurrence in any gymnastics center, not to mention the team ice party sessions that are way too frequent and sometimes ridiculous. By the end of the day, both of our freezers look quite bare and we're off to buying new packs and refilling the ice trays. Who knows where those things end up!

I found a great way to cut costs in and out of the gym, after taking a hint from a friend when I asked about my little funky one always wanting ice packs. (We live very close to the equator and have no air conditioning, I can't blame her!) I thought I would share this simple, cost effective and brilliant idea with the gymnastics world.