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Use These Two Exercises to Improve Your Running

Tight and weak hip muscles, specifically the Gluteus Medius, when running can cause compromised stride length and reduced propulsion.  What this means is that the Gluteus Medius muscle plays a major role in hip abduction and when it is weak or tight the pelvis will tilt sideways and inhibit the ability to transfer weight to the opposite leg 

The Importance of Eating Breakfast

In a world driven by a tight schedule, the lack for individual health can sometimes suffer.  Skipping breakfast has become a common practice in many house holds and unfortunately can have short and long term affects on the body. 

Breakfast fuels the preferential oxidation of glucose (3), meaning breakfast is 

Debugging Anti-Nutritional Factors in Beans

Beans, Beans, the magical fruit that makes you toot.  Beans may in fact be the best thing to ever grow, ever, but beans have been brought to shame.  There has been news traveling around that beans are in fact more harmful than good.  This had to be pondered by not only myself but other fart loving, bean eaters. 

            The first claim that had been made was about 

Preventing Shin Splints in Runners

The term Shin Splints is also known as “medial tibial stress syndrome” and is typically seen in running sports such as track and field and cross-country.  This stress is specific to the lower leg and is typically caused by improper or worn-out shoes with a lack of arch support or muscular tightness in the calves. It also is an overuse injury meaning that there typically no one incident that caused the injury, but developed over time. The injury can also occur when increasing the intensity of your running program or 

Pre and Post Workout Nutrition

What do you eat before your training session? Do you eat before your training session? How about after your workout? Utilize this simple chart to help your body maximize the hard work you put in.

Jumping Rope to Improve Performance

Looking for something to supplement your training sessions? Pick up a jump rope on the days between workouts and get an edge on your competition!  Jumping rope can increase neuromuscular patterns and coordination as well as strength in the lower extremities.  The muscles around the knees, ankles and feet can benefit from strength gains as jump roping is performed.  The speed and strength benefits can translate to multiple quick jumps and efficient cutting while on the field of play improving performance.  Once technique 

Off Season Goals for Hockey Players

For most hockey players, the season has ended. It’s time to get a little rest and let the body and mind recover. The season can be a grind with lots of games, practices, lessons and travel and taking some time away from the ice can do a ton of good. For teenage hockey players, I suggest a two to four week break. This may be tough depending on tryouts, showcases, etc, but 

Workout Plans for Common Injuries

Injuries are opportunities in disguise. Whether from overuse or an accident, an inability to use part of your body can help you assess your overall physiology and get you out of a fitness rut. "Most people avoid exercising their weakest parts in the gym," says David Reavy, owner ofReact Physical Therapy in Chicago. "This is a chance to focus on those areas and strengthen them." With the help of Reavy and Chris Phillips, owner of Compete Sports Performance and Rehab in Lake Forest, California, we offer guidance for staying in shape — or getting even more fit — while healing from the most common injuries. Read the full article in Men's Journal by clicking here.

The Winning Edge

In sports everyone is looking for an edge to beat the competition. What if I told you that edge is built into the way you prepare for your season, specifically using the 4 pillars of performance. Now these 4 pillars are based off of the dynamics of training; however, nutrition and sleep are also important factors. The 4 pillars of performance are (1) tactical preparation, (2) technical preparation, (3) mental preparation, and lastly (4) strategic preparation. These will be your keys to success.

Week One Coming Back from ACL Surgery

ACL is probably the most dreaded acronym for any athlete. ACL stands for anterior cruciate ligament, which is one of the 4 ligaments that support the knee. In contrast to an ankle sprain or a strained hamstring, the ACL does not repair itself (lack of blood supply and availability of nutrients to repair) so it requires surgery if you want to return to play to your sport.

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