Colwyn Bay AC

In order to educate athletes from far and wide I want to dedicate a post now, and possibly more in the future to educating people on the body.  This post in particular will focus on one of the most crucial body groups, the hip flexors.

Most people are mistaken on which muscles are actually contained in the Hip Flexor muscle group. The muscles in the hip flexor are any that assist in hip flexion, which includes many muscles that are often thought of as thigh or groin muscles. Looking at the top of the thigh, there are two muscles that are part of the hip flexor, the Rectus Femoris, and the Sartorius.

Hip Flexor Thigh Muscles

The Rectus Femoris is the muscle that is commonly referred to as the quadriceps. It is able to help flexion of not only the hip, but also of the knee. Because of its’ size and location, the Rectus Femoris is one of the most powerful muscles in the human body.

The Sartorius is the long skinny muscle that runs from your pelvis over and past your Rectus Femoris. It is able to support all rotational movements, hip and knee flexion, and also adduction, which is why it is a much more important part to the Hip Flexor than it looks from its’ appearance.

This is another post on ways to finance thing, but instead of focusing on 401ks like last time I want to look at IRAs.  Since Roth IRAs are already popular I’m not going to go into the background of them too much, but here is an update about the changes that have been announced for this upcoming year.

With the release of the official updates about the Roth IRA Contribution Limits 2013 come new changes in the Roth IRA rules.

Roth IRA Contribution Limits 2013

As expected, there were some increases in contribution limits that were mainly seen for married couples. This is a big deal for married people as it now allows them to contribute more to their Roth IRA in many cases, the biggest changes are as follows:

• If you are a married couple with a combined MAGI with a value less than $173,000 you can now contribute any amount up to your maximum combined value ($10-12,000)
• If your combined MAGI is over the increased value of $183,000 still unfortunately you won’t be able to contribute. Make sure that you check the updates next year as it is most likely to keep increasing.
• In the rare case your income is between those two values you are allowed to contribute but will have to see an accountant to determine the exact amount.

A lot of athletics clubs have massage therapists on staff, it was suggested that we retain one also.  In order to determine if this was a feasible goal we had to look at the cost, namely the typical massage therapist salary.

What we found led us to believe that most massage therapists are paid $50/hour, and since we wouldn’t need a full time one we would have to pay at least that, and more for emergency calls or special occasions.

Considering this great expense, it does not seem to make sense for a small club to have a massage therapist unless the membership fees are through the roof.  Also, it does not equally benefit everyone as the use would be different depending on each individual’s needs.  In conclusion, unless a club reaches a certain size or has large membership fees is is rarely practical to have a massage therapist on retainer.

Funding can be hard to come by, that’s why when we heard of a creative way to use 401k limits to help get funding we were all over it!

One great thing about the 401k is the high limits that come with it.  This means that you are allowed to contribute a lot of money to it every year, which is why most people have a sizable 401k.  Unlike an IRA or some other type of investment you can use a 401k in many different ways, one way is to ‘loan’ yourself money.

You are allowed to loan yourself money from your 401k, and pay it back later.  This is great when you are starting up a club or organization and need some quick start-up cash.

Let us know if you have any other start-up funding ideas!

Welcome to this site for the new and improved colwyn bay athletics club.  What we’ll be posting here is information revolving around the many aspects of athletics.  All the way from competition, preparation, and administration, to the behind the scenes fundraising and community support activities.

This wouldn’t have been possible without some supporters who showed us how to use web hosting coupon codes to get this site going on a tight budget, thanks!