Top 3 Ways to Increase Hockey Speed

February 26, 2024/in Cherry Hill sports performance, Personal trainer tips, Sports performance, The scoop in all /by Training Aspects

Top 3 Ways to Increase Hockey Speed

??

Hockey is a game of speed! There is no doubt about that, but what is the best way to increase hockey speed? The typical go to’s include ladder drills, agility training or just doing exercises faster. These can have a benefit and increase speed but how much speed can you really gain with these? It all comes down to the 3 basic principles were going to break down for you to finally unleash the hockey speed you’ve been working so hard to achieve!

Hockey Speed Tip 1: Stability

Improve Stability to Increase Speed:

Everyone wants to get right into the fancy speed stuff to get faster, makes sense…but what you might not think about is how stable your body is that you’re trying to create speed with? Trying to create speed and explosiveness on a shaky/unstable frame will only get you so much faster, if at all, and will lead to limited results or potential injury!

Instead try increasing your overall stability first with these 3 exercises

?

Hockey Speed Tip 2: Weight Transfer

Learn how to transfer your weight effectively:

Weight transfer, sounds great…but what does it actually mean? It’s your body’s understanding of how to shift its weight in all planes of movement. This includes side to side movement, forward and backwards, as well as rotational. This sums up hockey, you are constantly changing direction and shifting your weight quickly in every possible direction you can imagine. If you train one dimensional in the gym, you’ll be one dimensional on the ice. Train to be strong and efficient in every direction and you’ll be faster in every direction!

Try these 3 weight transfer exercises to get faster on the ice.

?

Hockey Speed Tip 3: Movement Potential

Maximizing your Movement to Increase Speed:

Movement potential is maximizing your movements to get the most potential out of them! This means ensuring you get full extension through your strides and making sure every muscle fires properly to increase how much power and ultimately speed you can output! Not only will your movements be more powerful and speedier but also more efficient! Which leads to more energy saved, allowing you skate faster and harder for much longer!

Try these 3 Movement maximizing exercises.

?

Speed can be gained but only as far as these 3 principles will take you. If one of these are lacking, your attempts to increase speed will only go so far. Master your stability, weight transfer and movement potential to unlock endless speed gains!

#unleashthepotential

Written by:

Rob Jost, ACE-CPT, NSCA-CPT

Take action… Now!

Name*
First Last
Phone*
Email*
Describe Your Goal*
I'm not a robot*
Phone
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Not feeling it today? Try these tips on still crushing your workout

February 9, 2024/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, random, The scoop in all /by Ta fam

Not Feeling it Today? Try These Tips on Still Crushing Your Workout

Ever had those days when just the thought of working out feels like a chore, and the couch is calling your name louder than your motivated self? We’ve all been there but don’t worry; skipping a workout isn’t the only option. This article will be your go-to guide for shaking off the “not feeling it” vibes and still conquering your workout goals. From low energy slumps to mental roadblocks, I have some tips that will have you turning the dial from “meh” to “let’s do this!” Learn some methods to kick that lazy feeling to the curb and feel prepared to fight back on that urge to skip.

Set a Specific Goal for The Session:

When figuring out the type of a workout feels more daunting than enticing, setting a specific goal for the session can be your secret weapon to turn things around. Instead of approaching your exercise routine with a vague sense of obligation, pinpoint a clear and achievable objective. It could be as simple as completing it in a certain timeframe, basing it around maintenance, or even getting in some active rest. By giving your workout a purpose, you transform it from a mundane task into a purposeful aid to your overall goals. This not only focuses your efforts but also infuses a sense of accomplishment into each session.

Create a Pre-Workout Ritual:

Sometimes, the key to crushing your workout lies in the preparation leading up to it. Creating a pre-workout routine serves as a mental and physical primer, signaling to your body that it’s time to shift gears. Whether it’s blasting your favorite energizing playlist (one of my favorite methods), indulging in a quick dynamic stretch, and/or savoring a nice cup of coffee, these rituals become your personal prelude to action. They act as a bridge between the burdens of the day and the intensity of your workout, providing a fitting psychological cue that it’s time to focus and get after it. Your chosen routine will not only add a touch of consistency to your overall fitness journey but also serves as a huge motivator. It won’t always be easy to keep it going but treating your wellbeing and creating this ritual will remind yourself of who you truly want to be.

Vary Your Workouts:

Repetition is a big factor that leads to boredom and decreased motivation in your workouts. By introducing diversity, you create a big game-changer that keeps exercising interesting and enjoyable. Switch up your exercises, re-evaluate your goals and create different workouts to achieve them, or venture into new workout formats. This not only keeps things interesting but also challenges your body in unique ways, preventing it from hitting a plateau. By embracing variety, you’ll discover renewed enthusiasm whether it’s trying a new sport, incorporating bodyweight exercises, or experimenting with high-intensity interval training (HIIT).

Change The Intensity:

Adjusting the intensity of your workout can be a strategic move to ensure you still get the job done. On days when fatigue weighs heavily, consider lowering the intensity while maintaining consistency. Try a lighter set of weights or a gentler pace during cardio. The key here is not to let the momentum fade completely. On the flip side, consider a shorter, high-intensity approach. Increase the intensity by pushing for higher weights, incorporating explosive movements, or reducing rest intervals between sets. This way, you’re trading duration for intensity, ensuring a swift and efficient workout that still leaves you feeling accomplished.

Written by:

Dan Aquino – ASFA-CPT

Take action… Now!

Name*
First Last
Phone*
Email*
Describe Your Goal*
I'm not a robot*
Phone
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Can’t find time to workout?

February 9, 2024/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, random, The scoop in all /by Ta fam

Can’t Find Time to Workout?

Finding time to prioritize our physical well-being often takes a back seat to the demands of work, family, and other commitments. The big struggle of “Can’t Find Time to Workout?” resonates with many, but it’s crucial to recognize that incorporating exercise into our routine is not just a luxury but a necessity. Let us delve into practical strategies and mindset shifts that can empower even the busiest individuals to carve out those important moments that keep us on track to accomplish our fitness goals. If you’ve ever felt the challenge of time constraints hindering your fitness goals, this guide is your roadmap to reclaiming those precious moments for a healthier and more balanced lifestyle.

Establishing a Consistent Routine:

The notion of “Can’t Find Time to Workout?” often stems from the lack of a structured plan. However, by weaving exercise into the fabric of our daily lives and treating it as a non-negotiable aspect of our routine, this time slot becomes tangible. It can feel tedious crafting a consistent workout schedule that aligns with your lifestyle, but no one knows your schedule and lifestyle as well as you. We can designate specific days and times for exercise to gradually increasing the duration and intensity, building a routine not only fosters discipline but also transforms physical activity into an indispensable habit. There’s always the commitment of it but don’t overload your plate jumping into something too difficult to keep up with. You can always start small and make changes as you adapt to this new routine.

Accountability and Social Support:

When the clock never seems to be on your side, having a support system can make all the difference. Instead of stressing over making the time, talk to your friends buddies, people who embody the lifestyle change you want, and the personal trainers who’ve got your back. Personal trainers are the fairy godparent, offering guidance and that extra push when needed without the hassle of figuring out what to do and how you’ll get there. They are a direct way to ensure you’re not just paying for their services but the results and change you want while also making a friend who will guide you there. And let’s not forget your squad – the friends, family, or online buddies who turn sweating it out into a group activity. So, if you’ve been dancing around the idea of a fitness journey alone, it’s time for partnerships and getting the help to boost you into the person you want to be.

Making Time for What Matters to You!:

Alright, let’s talk real life priorities. It’s time to flip the script and make time for the good stuff… you! I know how it feels to experience the guilt trips and the disappointment of “I was going to but….”. Putting what matters to you NEEDS to be front and center. It’s not just about squeezing in a workout; it’s about prioritizing your wellbeing, health, and happiness. Make time less for the unnecessary and embrace your essential wants and needs. You will be giving a big, bold shout-out to self-care. I know you’re tired of watching your workout goals play hide-and-seek, so let us get ready to make time for the things that truly light you up. It’s time you make those efforts into creating the better, happier, healthier you!

Written by:

Dan Aquino – ASFA-CPT

Take action… Now!

Name*
First Last
Phone*
Email*
Describe Your Goal*
I'm not a robot*
Phone
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

How toxic is your plastic

January 21, 2024/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, The scoop in all /by Training Aspects

How Toxic is your Plastic?

We have all heard how plastic is bad for our health and hurts the environment, so why do we still use it without thinking twice? Yes, it’s quick, easy and cheap. Glassware is more expensive and needs to be washed. That little extra work and money can go a long way for you and your child’s health. Not to mention a less wasteful world to live in. Lets break down the most popular plastic products and how they affect your health.

Polyethylene terephthalate (PET or PETE or polyester)

Uses: Bottles (water, soft drink, juice, beer, wine, mouthwash, salad dressing), peanut butter/jam jars, oven-ready and microwaveable meal trays.

Toxicity: PET may release antimony. Antimony trioxide is used as a catalyst and flame retardant in PET. The longer a liquid is left in a PET container, the greater the potential for release. Warm temperatures inside cars, garages, and enclosed storage areas may increase the release of antimony into the liquid. Antimony trioxide is considered a possible carcinogen.

Personal Trainer Suggestion: To be on the cautious side you want to avoid this one whenever you can. Especially if you think the bottle or container may have been exposed to any type of heat. A great alternative would be a glass or stainless steel water bottle or container.

High density polyethylene (HDPE)

Uses: Plastic bags (grocery), opaque milk, water containers, juice containers, bleach, detergent bottles, shampoo bottles, garbage bags, dishes, yogurt tubs, margarine tubs, cereal box liners, and some medicine bottles.

Toxicity: This type of plastic is relatively stable, making it a slightly safer plastic for food and drink use, although some studies have shown that it can release an endocrine disruptor nonylphenol (added to HDPE as a stabilizer). This is especially true when exposed to sunlight.

Personal Trainer Suggestion: Although this plastic is relatively safer for food and drink we would still suggest making the switch to glass or stainless steel bottle/containers. No need to take a chance with the possibility of release of endocrine disrupting chemicals.

Polypropylene (PP)

Uses: Food containers (ketchup, yogurt, cottage cheese, margarine, syrup, and take-out), medicine containers, straws, bottle caps, Brita filters, Rubbermaid and other opaque plastic containers, including baby bottles.

Toxicity: A relatively stable plastic, making it a slightly safer plastic for food and drink use, although it has been shown to release plastic additives (such as the stabilizing agent oleamide) when PP labware was used in scientific experiments.

Personal Trainer Suggestion: Relatively safe as long as you aren’t doing any lab experiments 😉

Polystyrene (PS) or Expanded PS (EPS)

Uses: Styrofoam food containers, egg cartons, disposable cups and bowls, take-out food containers, deli food plates and disposable cutlery.

Toxicity: PS food containers can release styrene, which is considered to be a human carcinogen and a brain and nervous system toxicant. Animal studies have shown adverse effects on genes, lungs, liver, and the immune system. Note that styrene is also present in second-hand cigarette smoke, off-gassing building materials, and car exhaust. The release of styrene from PS containers into food is increased when the food or liquid is hot and oily.

Personal Trainer Suggestion: Try to avoid this one as much as possible as it can release the brain and nervous system toxin styrene. Opt for reusable plates (stainless steel or ceramic) and utensils (stainless steel or bamboo) when having a picnic or eating at work. Try to bring a reusable container to restaurants for take-out or transfer the food over to a glass container as soon as you get home.

How Do I Know Which Type of Plastic I’m Using?

Just check the packaging, bottle or container you are using for one of the symbols listed below. The initials on there will tell you exactly which one it is. We only listed the most popular ones in this article, you may find different initials, we will put out another article soon about the rest of them 🙂

Conclusion

Polypropylene (PP) seems to be the most safe type of plastic if we had to pick one. Although we would still highly suggest making the switch to glass or stainless steel bottles, containers, and utensils to prevent the possibility of absorbing any harmful chemicals from these plastic products. Better safe than sorry 🙂

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

Suggested Article:

coconut water

Suggested Video:

Take action… Now!

Training Aspects Personal Training and Sports Performance:

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043