The top 3 reasons why your results are plateauing

The top 3 reasons why your results are plateauing

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The Top 3 Reasons Why Your Results are Plateauing

The top 3 reasons why your results are plateauing

Training for performance or just for health is a great experience of growth, but when the excitement of progress begins to dwindle, it’s natural to wonder “Why the plateau?” I will uncover the top three reasons that might be thwarting your results. Let’s navigate the challenge of adapting to changing fitness levels, shed light on the risk of overuse injuries, and emphasize the pivotal role that variety in exercises plays in sustaining momentum. So, if you’re feeling stuck questioning why your gains have hit a wall, we’re about to delve into the intricacies of these common hurdles, providing insights and strategies to break through those plateaus and revitalize your fitness journey. Get ready to elevate your workout game and bid farewell to stagnation!

Adapting to Changing Fitness Levels:

Progress is the goal, understanding and adapting to changing fitness levels is the cornerstone of continued success. Through the journey we hit peaks and valleys, and acknowledging that your body evolves over time is paramount. Adapting to changing fitness levels are the notions that what once challenged you may no longer provide the same benefits. It’s very important to recalibrate workout intensity, duration, and techniques to align with your current fitness capacity. From tweaking your exercise routine to accommodating variations in stamina and strength, adapting becomes not only a strategy for overcoming plateaus but also a fundamental aspect of evolving. Embrace the fluidity of your fitness levels, and you’ll not only optimize your efforts but also set the stage for a sustainable and progressive approach to achieving your goals.

Overuse Injuries:

Ever felt all of a sudden each workout is getting more and more difficult or draining? That could be the burnout or overuse injuries forming. It’s like a reminder that our bodies are not getting the rest, recovery or nutrition we need. Find that sweet spot between pushing boundaries and giving your muscles the break they deserve. Because, let’s face it, nobody wants to hit a plateau or deal with nagging injuries. This part is all about learning to listen to your body by throwing in those rest days, keeping on track with your diet and keeping your workouts diverse. By overcoming these plateaus, you’re ensuring you stay on the smooth track for the long haul.

The Importance of Variety in Your Workouts:

The importance of variety in your workouts unveil the secret sauce to combatting plateaus. When your body gets too acclimated with the same old routine, the gains can start to fizzle. The power of switching things up in your workouts like trying new exercises and exploring different fitness styles keeps things interesting for the mental and keeps your body adapting to getting stronger. Your body will always get used to doing the same thing over and over again. There’s different ways and variations to workout on the same goals you have. This is the space to embrace the huge variety of exercises that not only elevate your fitness game but ensure that each session remains exciting and effective. It’s time to bid farewell to workout monotony and welcome the true benefits of a diverse and dynamic workout.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Boxing training for hockey players. Get results

3 ways Boxing training will elevate your hockey player

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3 ways Boxing training help your Hockey player

“I went to a fight the other night and a hockey game broke out” – Rodney Dangerfield. Hockey is a game of speed, agility, change of direction, power, and of course, finesse. In a very similar way, boxing movements and athletic needs are great ways to complement and elevate the skills of a hockey player. Here are 3 great traits that boxing can provide to your developing hockey player:Training Aspects is the home of the hockey player hockey training

Improved Agility and Footwork:

Boxing requires precise footwork and quick movements to evade opponents and maintain balance while shooting off powerful shots. Similarly, hockey, though played on skates, demands very similar movement needs. Hockey is a game of speed, quick transitions, and changes of direction. To be able to stop and start explosively, change direction, shoot, and take a hit, all at the same time, takes great athleticism.

Enhanced Hand-Eye Coordination and Reaction:

Boxing drills and exercises can significantly improve hand-eye coordination, crucial for both punching accuracy in boxing and stickhandling skills in hockey. It also helps to slow the game down and be able to read the situation. Better coordination allows young athletes to react more swiftly to fast-paced game situations and make precise passes and/or shots.

Heighten the hockey Mental Toughness:

Boxing requires discipline, a strong mind, and focus to overcome challenges and stay composed under pressure. Learning to handle the intensity of boxing training and competitions can help young athletes develop mental toughness, resilience, and confidence, valuable attributes for facing the physical and mental demands of competitive hockey games.

If speed and acceleration, power, confidence or the need to slow the game down, is on your list of “need to get better” for next season, add boxing into the mix!

 

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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Training Aspects Personal Training and Sports Performance:

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601 Laurel Oak Rd.
Voorhees, NJ 08043

 

 

Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

 

Training Aspects is the home of the hockey player. Our goal is to give all the tools necessary to allow our athletes to achieve their greatness, unleash their full potential. Located in Voorhees, NJ, and Sewell, NJ, but also offering online programming.

Win Your Morning!

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Win Your Morning!

Training Aspects Personal Training and Sports Performance:

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Hockey Off-Season Training

Have Your Best Hockey Off-Season Yet – Top 3 Off-Season Mistakes to Avoid

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Have Your Best Hockey Off-Season Yet!

Once the season is over it’s likely you’ll want to take a break and chill out after a long tough season. Although we do suggest two weeks off to let the body recoup and fully revamp, you don’t want to take too much time off as that can lead to poor off-season habits. We’ll show you the top mistakes we see in the off-season and how to stay focused to ensure your best hockey off-season yet!

 Top 3 Hockey Off-Season Mistakes

Hockey Off-season mistakes

#1. Doing Random Programs

It’s tempting to find a random program online and think it’s going to work for you or be best for your development. Although it could work for you, results will usually be limited and exercise selection may not fit your specific needs or goals. Also doing multiple different programs is usually a bad idea. They may not blend together and maximize your development or even worse lead to overtraining or injury.

#2. Not Staying Consistent

It’s likely your enthusiastic at the beginning of the offseason and want to go as hard as you can… but then motivation or your body’s ability can’t keep up with the overly intense programming leading to inconsistency in training schedule. It’s important to understand where your body needs to start out and progress your body properly through the long off-season of training. This will allow for you to stay on a consistent schedule leading to maximized results!

#3. Doing Too Much

Doing too much or too many different things is more typical than you would think. Hockey is a tough sport to train for, there are a lot of specifics to focus on as well as on-ice training and techniques. It can be easy to try to do too much of everything in the off-season, thinking more is better. It’s important to find the sweet spot of the appropriate amount of time on the ice and in the gym.

 

How to Stay Focused and Have Your Best Off-Season Yet!

Focus on Development

It’s important that you focus on developing and becoming a better player in the off-season. This means sticking to a consistent program that has your goals and body in mind! Working around injuries and adjusting the program as you progress or as your body changes is what truly creates results in the off-season!

Hockey Development

Schedule for Consistency

You have to create a schedule that you can stick to and that your body can endure all off-season. It’s okay to work in lighter workouts and de-load weeks as needed but missing multiple weeks in a row or just working out here and there because the program isn’t sustainable isn’t going to make you the best hockey player you could be this off-season. Consistency compounds your results!

Focus on Progressing Your Development Not Just Doing the Most Things

Getting the best results isn’t always directly tied to how much you’re doing. Excessively training in the gym and on the ice can lead to diminishing returns or potential injury. Also doing a bunch of different programs, skate clinics or camps without a specific development plan in place can also lead to lackluster results as they may not all coincide with each other. Develop and build your foundation of movement instead of just doing a lot of random things.

 

Creating a strong consistent training program that caters to your goals and body’s needs is what will create the best off-season for you. Scheduling a consult with a Hockey Performance specialist for a movement assessment would be a great start to understanding what type of program would be best for you to start maximizing your results this off-season!

Written by:

Rob Jost – NSCA-CPT, ACE-CPT

 

Suggested Article: Top 3 Ways to Increase Hockey Speed

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Hockey, Sports Performance, Personal Training, Tight Hips, Hip Stretches

Tight Hips? Let’s Get Them Loose!

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Top 5 Ways to Stretch the Hips for Hockey Players

If you’re a hockey player, these stretches are great for opening up the hip region, especially if you’re experiencing tightness in the groin, hip flexor, or hamstrings. From the constant grind of the skating motion, you may experience tightness in these areas, but don’t worry, you came to the right place. Here are 5 stretches to loosen up your hips and improve mobility, specifically tailored for hockey players.

Stretch 1: Kneeling Groin Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Place both hands on the ground, slightly inside the knee, and hold there. For a deeper stretch, you can raise your back knee off the ground. Next, keep one hand on the ground and with the opposite hand, reach towards the ceiling and rotate the torso and eyes to look at the hand. Slowly lower the arm, place the arm on the ground, and then turn and repeat on the other side, staying on the same knee. Do not rush and remember to breathe through the stretch.

Stretch 2: 90-Degree Kneeling Hip Flexor Stretch

With one knee on the ground, turn the other knee 90 degrees while aiming to keep the shoulders squared and facing forward. Tuck your hips and lean towards the flexed knee, stretching as deep as possible. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed.

Stretch 3: Kneeling Quad Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Lean forward about 45 degrees so that the chest is slightly over the quad, and with the hamstring relaxed, reach for the back foot. If you’re having trouble reaching the back foot, a resistance band can be used for assistance. Hold the stretch for 10-15 seconds, relax, and slowly lower the foot to the ground. Repeat as needed.

Stretch 4: Kneeling Hamstring Stretch

After lowering the back foot from the Kneeling Quad Stretch, lean backward to extend the front leg, toes flexed toward the ceiling. “Fold” your torso over the leg to stretch the hamstrings. Hold for 10-15 seconds and breathe through the stretch to avoid straining the hamstring. Perform 1-2 sets or as needed.

Stretch 5: Kneeling Hip Flexor Stretch

With one knee on the ground and the other facing forwards, keep the shoulders squared. Tuck your hips and lean forwards towards the flexed knee, keeping the core and glutes engaged. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed. Below is a Banded Assisted Kneeling Quad Stretch.

No Equipment, No Problem

You don’t need equipment or a lot of space to do these 5 stretches that will help loosen up your hips and make you a more mobile hockey player. Remember all the exercises shown were on one side of the body, so don’t forget to stretch the other side! If you have a foam roller and want a deeper stretch, check out this article if you missed it, 3 exercises for hip relief – Training Aspects. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

Boxing, Boxer, Pro Fighter, Retired Boxer, Boxing Coach, Boxing Trainer

Unveiling the Power Within: What Boxing Can Do for You

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“A Retired Fighter’s Testimonial”

What Boxing Means to Me:

Initially, I was a 6-year-old kid who found himself on the receiving end of bullying. Having a tough and very protective dad, he knew that the best way to face my opponents would be teaching me how to defend myself. That’s when I was introduced to the world of boxing, but not like the average kid. My dad was a young, retired fighter from West Philadelphia.

Build confidence through boxing:

First, in order to boost or develop my self-confidence, Dad took me to the infamous Passyunk Boxing Gym in South Philly. There, I witnessed my dad go to war with some real warriors. The entire gym was full of professionals and ranked contenders, and everyone in the gym could fight! When he finished his training for the day, we’d go home and head to the basement. And that’s where he began to teach me.

After just a few weeks of working with him on extreme basic fundamentals, one of the neighborhood bullies singled me out again. Only, this time, the outcome was a little different! That day, I won my first street fight, fair and square!

Be humble- a fighter doesn’t need to talk about how he fights:

As the years continued, Dad never ceased to work with me daily. In time, I started to develop a love for the art of combat. This newfound passion I embraced did not make me a bully but just the opposite, a gentleman. No one knew I was receiving “personal training” from my dad. No one knew I was learning how to box. One of the first lessons I learned was that “fighters don’t talk. You don’t need to tell people you can fight. People will know just by the way you carry yourself!” That has stuck with me all my life.

In 1983, I enlisted in the US Army. While overseas in Germany, I signed up for my very first Boxing Smoker. In the excitement and anticipation of gaining my first officially sanctioned bout, I called home and told my dad. A few days later, I received a package from home. The contents of the package consisted of a new robe, trunks, cup, and shoes. Needless to say, I felt like an instant champ. Once again, my dad came through! On the night of my fight, everything that I had been taught from childhood came together. I scored a 1st-round KO.

All Army Boxing Champ, Amateur Boxing, Boxer, Boxing Training
Boxing’s mark, left on me:

Over the years, I gained over 100 amateur bouts with only 4 defeats. I then made the decision to turn professional, gaining a record of 14 and 1. Life, however, continued to do what it does and presented many uncomfortable situations throughout the years. All of which were more mental and financial challenges. But, if it had not been for the discipline I developed over years or all the physical training, life would have KO’d me! The art and passion of boxing built a solid foundation of mental toughness in me that no one has been able to break. That’s what the art of boxing has done for me.

 

Written by:

Thomas E. Kennedy Jr.
Retired Fighter

 

 

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Hockey goalie personal and group training help.

3 ways to improve as a goalie

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3 ways to get better as a Hockey Goalie off the ice

The game of hockey is rough on the goalie. The number of times a goalie needs to drop, pop back up, and push off in a game can be overwhelming. The ability to be mobile, powerful, and stay mentally focused on what’s happening at all times is challenging. Goalies are also often trained as if they are regular skaters. Here are three points of focus a goalie needs in any program:

Hockey goalie hip stability:

Hockey goalie personal and group training help.All goalies and athletes need hip stability; however, goalies need this more than anyone else. Being able to drop into the butterfly and pop back up evenly and explosively on both the left and right sides, as well as being able to drop and push off in either direction, is mandatory. While squatting and deadlifting are important, for a goalie, the ability to be strong moving side to side will bring more value. Incorporating exercises like pistol squats, curtsy lunges, and side-to-side triple extension exercises will not only develop great power but also allow for overall stability. To reinforce these major movements, hip cars, 90-90s, and various band exercises will help create strength in the smaller muscle groups, preventing injuries. While large muscle strength is important, under-developing the smaller muscle groups that support those movements, especially as a goalie, can lead to underwhelming performance and lingering injuries.

Hockey goalie shoulder positioning (rounded shoulders):

Often known as upper cross syndrome, tightness and weakness of the neck, shoulders, and upper back create imbalances between the dorsal and ventral sides of the body. Hockey players are often culprits of this imbalance. Positioning the body in this stance creates a weaker core foundation, defeating the purpose of all the core work done off the ice. Creating a stronger balance between the anterior and posterior muscles not only enhances movement patterns but also increases the goalie’s net coverage. Every sport creates muscle imbalances. The goal is to find a balance, even if it isn’t 50:50, and aim for closer to 70:30.

Hockey goalie Central and Peripheral Vision Training:

The eyes are often overlooked. There are many basic drills that can be performed to improve concentration in both eyes and peripheral vision. These drills can often be done anywhere with minimal equipment. Though it’s important for all athletes, as a goalie, it’s extremely important to maintain sharp vision.

Goalies are athletes, and while they play the game of hockey, training sessions need to be tailored specifically for them.

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

Stack Healthy Habits!

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Healthy habits…Stack Em Up!

This is a new concept the successful people are tying in as the main stepping stone to their success. No, eating healthy & moving your body intentionally will not get you a promotion at your job. However!!! Eating healthy, moving intentionally & doing things that make you better…naturally push you to do better in other aspects of your life. If you’ve heard the quote “you have to fill your cup before you can fill others.” The airline uses the concept with oxygen masks. Building & sustaining healthy habits will:

Build your confidence & self love. 

Confidence and self love can go hand in hand. When you’re feeling confident, simultaneously you are filled with self love. When you’re confident, you will do more things that you’re not comfortable doing, which leads to more growth and more confidence. Once you get control of your health, everything else falls into place. Find me one person who eats really healthy, is in great shape, journals, meditates, & is just super mindful of their health, 10 times out of 10, that individual has healthy relationships, has financial stability or freedom, and helps people around him/her. Being successful at being healthy leads to success in other aspects of your life. 

Healthy habits create good energy. 

    “Where focus goes, energy flows. And where energy flows, whatever you’re focusing on grows.” 

These infamous words by Tony Robbins can resonate with anyone. You’ve heard the concept when you buy an orange car, suddenly you see orange cars everywhere, There aren’t MORE orange cars in your life, you just have a different focus on orange cars than you did before. This same concept goes with everything else in your life. If you focus on good things in your life, you’re going to have a different energy than if you focus on the negative things in your life.

Longevity

Not many people think about how long they want to be alive on this planet. Even less people have an idea of how to even begin trying to “live longer”, let alone stay healthy while aging. There are biohacks now that can actually help you age backwards. Developing healthy habits and maintaining them assists with this concept.

Look & feel amazing

Looks aren’t everything. How you treat others actually transfers energy as it makes someone feel better about themselves, or about their day. 

Do you think that you are more likely to help more people if you are:

A) look and feel worse than you did last year.

B) continuously improving your health to look and feel great.

I think B should be unanimous here. You have to fill your own cup before you can fill others. Internally, if you feel like you are not looking and feeling your best, you aren’t going to have your best energy and frequency.

 

Written by:

Ryan Hoff AFSA-CPT

 

 

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New years resolutions for health and fitness with Training Aspets personal trainers

new years resolution: more than 10% of 2024 is up

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More than 10 percent of 2024 is done. How’s your New Year’s resolution?

That’s right, about 10 percent of 2024 is complete! As 2023 was coming to an end, the mentality was there… 2024 was going to be the year of health and productivity! No matter how it’s going, here are 3 things to add to not lose another year!

Don’t compare your past habits and daily routine.

New years resolutions for health and fitness with Training Aspets personal trainersIt would be nice if life never changed and your schedule was always simple and easy to navigate. School, kids, relationships, work… There are many reasons why schedules go haywire. The goal is to find consistency and priority on what is most important. When you’re 21, there is little accountability and responsibility. Maybe you can’t work out and play a sport every day and/or meal prep for a perfect macros food schedule because the schedule is more hectic. I guarantee there are parts that can be salvaged. Start with a 30-minute workout and not eating after 7pm. Will this give you the results you’re looking for in 6 weeks? Maybe not, but I guarantee the results will come though maybe a little slower! Consistency always beats perfection… Because perfection, unfortunately, means inconsistency.

Don’t stop when you mess up.

It’s bound to happen, a bad day, a bad few days… that doesn’t mean go on a 3-month spiral. Routines are tough, but perfect is not the goal. One or a few bad days mean, get back to it. If getting back to it is too challenging, then maybe it’s the wrong program. If you walk into a gym and someone says squat 500lbs on the first day and you haven’t squatted in 5 years, you’re probably on the wrong program. The same goes for daily habits/ the daily routine. Create habits that are consistent and manageable. As they become easy to accomplish daily, add another habit or progress one or more of the habits. The first few weeks are meant to create a foundation, then start increasing the pace!

Stop Bullying yourself.

There are plenty of people out there that have no problem telling a person they’re lazy and no good. Be your own biggest fan, be critical but fair. If something isn’t being done, find a solution; negative self-talk isn’t going to resolve the issue. The past is great to learn and reflect from, decide what can be done now and attack the plan!

Getting back on a routine can be a challenging task. Don’t add reasons why you can’t, do what you can and progress from there. Start somewhere and don’t stop.

 

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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Training Aspects has been around for over 10 years, helping individuals get results, lose weight, lose body body fat, maintain health and fitness, develop high performers. we have developed Personal training, small group training programs, as well as, health and fitness programs. Training aspects personal trainers are experienced with achieving weight loss and athletic results with countless individuals. don’t guess with your personal training, go to the place that solves all your health and fitness needs.

Get better with Training Aspects Personal trainers and personal training program, the best in south jersey and tri state area

3 ways to help a teenage athlete grow and develop

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3 ways To help the developing teenage athlete

Supplements are often a topic of concern for parents. Should the teenage athlete take supplements? It’s a tough question. Supplement companies are not regulated, which causes concern about what is in popular products, the quality, how much, etc. However, there is a short window of physical growth and development during puberty. From ages 8 to 17, nutrition is a huge factor in the child/teen’s development. It sets the tone for the rest of their lives. Often, this is the time when kids/teens are most picky. Another concern is the quality of the food we eat in the US. Unfortunately, food quality doesn’t always hold up. Even organic food can be misleading.

What to do… This article may not answer your food vs. supplements argument; however, hopefully, it will give you somewhere to start to help your teen grow and develop as effectively as possible. Here are 3 areas to consider with your teen’s nutritional and supplement needs:

Water Intake for the teenage athlete:

nutrition for the developing teenage athleteWater is the base of all processes in the body. Though currently, there still isn’t an exact number known per person, the developing athlete should get between 80-120 fl.oz. After a workout, game, or practice, they should drink at least 20oz of water per lbs lost. Keep the fluid in the body up kept and allow the body’s processes to be as effective as possible.

Protein intake for the teenage athlete :

No, not a high protein diet. The majority of the US doesn’t get enough protein daily. Most fast food places, convenient stores, rest stops have carbs and fats much more readily available than protein. While this makes carbs seem like the bad guy, they are not, but that’s a separate article. Protein intake for a developing athlete can range depending on activity and output. Ages 10-14, a safe number is the teen’s weight in Kilograms multiplied by 1.4. Example: 100 lbs – divide 100/2.2= 45.45 then multiply 45.45 x 1.4= 64g of protein. A fun tip to follow: the fewer legs, the better.. 4 legs: cow, -Ok-, 2 legs: chicken -Good-, no legs: Fish -Best.

Sugar needs for the teenage athlete:

Sugar is always a conflicted topic. Sugar can be a huge help for athletes after workouts, games, practice. It helps replenish glycogen levels, aids the protein absorption into the muscle by spiking insulin and allows the body a quicker recovery between athletic feats. This doesn’t mean it should be used for non-active days. Gatorade or body armor can be a helpful recovery drink when an individual is active. The low-calorie Gatorades are meant for individuals that just need more electrolytes, while the higher sugar ones are meant for during/post-game recovery for the body. They should not be drunk while playing video games or just hanging out. That’s when it’s misused. Sugar in small doses for the average person but for the athlete can be used effectively.

This age can be tough, most kids and developing teenagers don’t realize how important it is to give the body the nutrients it needs. so much happens in puberty and becomes permanent. Before using any of the information in the article check with a Dr. to make sure it fits the needs of the teenage athlete, especially if they have any health specific issues.

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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