Losing that Butt …

I always get this question from women: How can I loose my butt, stomach or get rid of the flubber underneath my arms? First of all, please step away from the fast food and stop eating cinnamon buns during late night hours! Its funny because it’s true but I’m sure what I just stated will upset some individuals. Well ladies… Read more →

Why Am I Sore After I Workout?

I’m sure many of you have experienced that excrutiating pain that comes after an intense workout. The soreness sets in the muscles 24-48 hours after training and can last as long as a week. This is called delayed onset muscle soreness (DOMS). The cause of DOMS is still unknown; however, inflammation is caused by abnormal accumulation of ions, extracelluar proteins,… Read more →

Effects of Nutrition and the Injured Athlete

Until recently, people with sprains or strains had few options for relief other than massages, physical therapy, muscle relaxants, pain pills and traditional ice/heat therapy. So I can clear up any misunderstandings on the differences between a sprain and a strain they are defined below. Sprain– is a stretch and /or tear of a ligament, the firbrous band of connective… Read more →

Coach, How Can I Run Faster?

I get tons of questions from parents and other people that come into my facility. The most common is: How can I, or my child, run faster? My reply: If you run more efficiently you will run faster. Running EfficientlyBelieve it or not, most people, including athletes, do not know how to run efficiently. That’s why performance training facilities, such… Read more →

What Everyone Should Know About Water

What is Water?Water is an important nutrient for you as athlete. Water makes up 60% of your total body weight and 70% of your muscles. Without enough water, you can’t work at your top level of performance and you may even harm yourself. The most important thing you should remember about water is that it cools your body. As you… Read more →

Body Weight Workout of the Week

Below is a simple body weight workout that can be done anywhere that has a chair and a floor. This workout can be done 3 times a week (MWF) in conjunction with cardio 2 times per week (T,Th). This program is designed to strengthen your core, tighten your glutes, and firm your chest. Crunches (feet flat on ground) 3 x… Read more →

Stretching Techniques: Dynamic Flexibility

Dynamic flexibility stretching consist of functional base exercises that are sports specific and used to prepare the body for activity (Mann & Jones, 1999) . Dynamic flexibility utilizes natural ability to increase flexibility and rasie body temperature (Gambetta, 1997; Mora, 1990). Hardy and Jones (1986) indicated that dynamic flexibility stretching, rather that static stretching, may reveal more about potential performance… Read more →

Stretching Techniques: Ballistic Stretching

Its Monday morning, 8 o’clock gym class. Students are trickling in talking about all the fun they had over the weekend. Coach enters and all the students fall into place. “Okay guys lets warm up first with our feet shoulder width apart,” he shouts, ” Lets get those hamstring. I want you to reach down and stretch those muscles good…. Read more →

Stretching Technique: Static Stretching

Static Stretching is a process whereby a stretch torque is slowly applied to the muscle and maintained at a lengthened position (Moore & Hutton, 1979; Ninos, 1995). Static stretching is the most common stretching technique used amongst athletes and individuals involved in fitness programs (Bandy, Irion, & Briggler, 1997) . Researchers investigating static stretching programs have utilized a stretching time… Read more →

The Stretch Reflex

Your muscles are protected by a mechanism called the stretch reflex. Any time you stretch the muscle fibers (muscles) to far (either by bouncing or overstretching), a nerve reflex responds by sending a signal to the muscles to contract; this keeps the muscles from being injured. Therefore, when you stretch too far you’re actually tightening the very muscles you are… Read more →