What are the top 5 most Underrated Health & fitness tips?
In the world of fitness, some valuable tips often go overlooked, hindering individuals on their health and performance journeys. Discover the top 5 most underrated fitness tips that can transform your training. Misconceptions and a lack of awareness about these tips can lead to suboptimal results and frustration in your fitness journey.
The Importance of Joint Mobility for Injury Prevention for Youth Athletes
As a health and performance coach dedicated to nurturing the potential of young athletes, we understand that their well-being is paramount. One of the key elements that often goes unnoticed but plays a critical role in their journey to success is joint mobility. In this blog, we will delve into why joint mobility is not just an option but a necessity for young athletes, discuss common joint-related injuries in youth sports, provide practical exercises and routines to enhance joint mobility, and highlight how this can significantly reduce the risk of injuries such as ACL tears, High Ankle sprains, Hip injuries, and Shoulder injuries.
Unlocking Athletic Potential: Mobility Training for Ankles, Hips, and Shoulders
At Atlas Performance Training, we recognize that mobility is the key to unlocking an athlete's full potential. In this blog post, we will break down the significance of ankle, hip, and shoulder mobility for improving sports performance and injury prevention. We'll offer a series of mobility drills targeting these specific areas and explain how improved mobility can enhance athletic movements in various sports like football, basketball, volleyball, golf, and baseball.
Mastering the Game: Balancing Skill and Strength in Youth Athletic Development
In the world of youth sports, success isn't just about perfecting a jump shot or scoring a goal; it's also about building a solid foundation of physical strength and stability. At Atlas Performance Training, we recognize the importance of striking a delicate balance between honing sports skills and developing physical prowess. In this blog post, we'll explore the top five ways athletes benefit from this holistic approach to training and how it plays a crucial role in injury prevention.
Core Strength for Athletic Performance
Core strength is a fundamental aspect of athletic performance, especially for young athletes . A strong core not only contributes to improved athletic abilities but also plays a vital role in injury prevention. In this blog post, we will explore the significance of core strength for youth athletes, provide a range of core-strengthening exercises tailored to this age group, and emphasize the crucial connection between a strong core and injury prevention.
The Role of Nutrition in Elevating Adolescent Athlete Performance
Nutrition is the unsung hero of athletic performance, especially for adolescent athletes who are embarking on their journey towards excellence in sports. When it comes to club athletes engaged in intense, same-day competitions, the significance of good nutrition habits cannot be overstated. In this blog, we will explore how nutrition can play a transformative role in an adolescent athlete's performance, provide meal plan options, and offer guidance for parents looking to support their child's sports goals.
How to Maintain Wellness and Self-Care Goals
8 step to help you create a plan of action to manage you Goals
With the hustle and bustles of our busy days, it's not always easy to take care of ourselves. But now, there are tons of wellness goals you can achieve with just 10 minutes per day, like eating healthier or getting more exercise throughout your weekdays……
The Butt and Gut Connection: The Top 5 Core Exercises
What are the known and some not commonly known benefits of strong Core muscles?
When we see someone with a six-pack we automatically associate that with strength, and while improving the tone and the look of the muscles has its benefits, you can’t ignore that the function of the core muscles is to stabilize the center of the body during movement.
Some of the benefits of having strong core muscles are:…
3 Tips To Help you lose that last 20 lbs
This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast….
This is tried and true way to increase your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine…
This is a more holistic way of planning out your weight loss program, and in my opinion, this should be the first method you should try to lose unwanted fat….
The Value of What You do
I could start this post with some generic google search definition of the word Value, but that would be cheap and plus I want to write about my definition of what I know "value" is and how I apply that definition to my business and my life. While I was journaling this evening I came up with two questions to come up with what my definition of what value is.
Question #1: What are my values?
Question #2: What do I value?
High Brain Mileage
I hate running but I like finishing a run. My relationship with running is complicated, and it started when I was a chubby kid in northern Indiana around the age of 13. I was in the 7th grade and it was my first year playing tackle football or really any football for that matter. I was close to 160-170 lbs and the PE coach talked to me about trying out so I signed up having no idea that the amount of running that would be required because if I did I would have taken a pass and probably been on another totally different path….
Is your success Too expensive?
Over the last year, my goals have been good but that was not great! And so went my effort, it was good on a great day and ok on a good day; which equals average. As I prepare for the mid-year and as I look forward I will make my goals larger than my current life, this is scary but I need this more than anything. I don’t like being comfortable but it’s easy to be comfortable. I DON’T NEED IT EASY! As an athlete, I truly loved everything thing about playing sports but there were days that I did not like the preparation, the long hours watching game film, and even sometimes lifting weights (and anyone who knows me knows how much I love lifting weights).
Energy System Development Series
Lifting heavy weights to become stronger is one of the most popular reasons to lift weights. But the combination of using various weightlifting principles and program variations to improve muscular Hypertrophy (increase in muscular tone and size) is even more effective and fun. Lifting to increase muscular size helps individuals improve not only their physical appearance but also their physical performance. One of the factors that are important is the use of set and rep manipulation. This means programming different sequences sets and reps to increase the stress applied to the muscles that are being trained and. In theory, the number of sets should be about 2-4 sets and the reps should be 8-12 reps using 65%-85% of the maximum weight you can lift for 1 rep for that exercise to achieve hypertrophy. One other important factor is limiting your rest in between sets to less than 1 minute. This limit in the recovery time will increase the stress on your muscles which increases the growth response your muscles have during the recovery process. THE MAGIC HAPPENS IN THE RECOVERY!
YOU CAN'T BE SOFT YOUR WHOLE LIFE
Every time I got the chance to go in there on my weekend visits I would try "lift" weights (was lucky I didn't lose a toe). Then my dad moved to Chicago and my lifting weight days were over as far I knew it.
Fast forward to 1988 my sophomore year of High School after football season I meet a 5'10 280 lb Italian guy named Raul Denotti, he was a bodybuilder and part-time volunteer football coach. It was in the weight room talking and "working out" which was basically doing curls and triceps cable extensions in between sets of talking…..
Energy System Development Series
Just a brief overview of what Energy Systems Development training is by definition is training specific energy system to produce the desired training effect that is specific to the goals of the training program. There are there main energy systems that the body taps into to acquire the energy to perform tasks depending on the duration and the intensity of the task. Here is a brief description of the three energy systems……
The F.R.E.A.K. in You needs to "R"ecover
The key to any effective recovery plan is to consistently implement all three of these suggested habits into your lifestyle as an athlete. This may seem simple to just get some sleep right? But in most cases, it is not always easy to find the time to get the recommended 6-8 hours of quality sleep that is required for the body to repair and recharge. It is possible though if your recovery is a priority to you and you want to be the best at what you do, here are a few suggestions that may help you get the sleep you have been missing.
Dynamically Prepare to WIN!
The movement prep or dynamic stretch can also involve corrective exercises which focus on improving the strength imbalances, mobility, and stability issues discovered during the physical assessment. This helps with [possible] prevention of injury, increases stability, and mobility which in turn makes the training session more productive.
