Looking for a new workout to pump up your sports performance? Give this non-stop high intensity kettlebell flow a try. Perform 5-10 reps of each exercise non-stop. Then jump into five 20 yard sprints. Repeat for 5 total rounds. This combination will really tax your breathing and muscular endurance prepping you for game-time situations.
Training Aspects Personal Training and Sports Performance:
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The question of Coconut water versus sports drink was discussed in our last article. Though Coconut water did not come out victorious in the electrolyte battle, it is still one of the best choices for general fluid needs, over juices, sodas and sports drinks. Coconut water isn’t cheap, here are 4 things to keep an eye out for to make sure you’re getting the greatest value for your body and your wallet.
1. Pasteurizing coconut water with heat:
Coconut water is naturally perishable. It must be kept cold. To extend shelf life, many co
mpanies use high heat to kill bacteria and extend shelf life.Killing bacteria may be a plus, but it also loses it vitamins minerals, enzymes and if those don’t bother you, it’s flavor! If coconut water is from concentrate, the heat process is performed twice.
2. Adopting water from mature coconuts:
The value of the coconut come from the young green coconuts. The older the coconut the less nutrients are in the water and the more is in the pulp of the coconut. Mature coconuts are better for making coconut milk,
3. Adding preservatives to flavor and sweeten coconut water:
Usually the first sign of a mature coconut being used and an acidic taste being given off. To mask the taste, companies add “natural flavors” or sweeteners.
4. Dipping coconuts in chemicals for transport:
When shipping the coconuts into the US, companies will worry of coconut preservation. non-organic coconuts are usually preserved for transport. To preserve them, the coconuts are dipped in known carcinogens – formaldehyde or sodium metabisulphite. If the chemical seeps through, it’ll poison the coconut and you guessed it transfer into your delicious coconut water.
Coconut water is delicious, nutritious, refreshing but also expensive. If you’re spending 2 to 3 dollars per 12oz make sure you’re getting the most nutrient value for your money. Stay tuned for companies to look for and stay away from in the coconut world.
Training Aspects Personal Training and Sports Performance:
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Inside of the Flyers Training Center
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View Larger Map 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…
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The natural way is the best way! One great product that has been brought into the food market is coconut water. Coconut water, however, is not new. It has been a favorite time for the few that live Among it. Luckily, it is now readily available in the US. One of the benefits of coconut water is it’s natural ability to replenish our electrolyte needs. Can coconut water be the solution over gatorade when electrolyte levels are low?
The food industry, just as any other business, look to minimize cost and increase profit. Often, Food coloring, preservatives, added sugars/flavors, unhealthy transport practices, get mixed into the hype of a product. Then what may have been a great product often becomes obsolete because higher quality processes are more expensive. That’s capitalism!
Coconut water, not to be confused with coconut milk, comes from young, green coconuts, a natural source of electrolytes including sodium and potassium. Eight ounces of coconut water 250 mg of sodium, 600 mg of potassium, the electrolyte content would be a great replacement not to mention it also has other vitamins, minerals, antioxidants, and amino acids. Coconut water would be a great replacement for gatorade.
Great news! A drink that quenches your thirst, has lower sugar and is natural! Well…small problem. The coconut water that’s sold in the US has a similar potassium serving but the sodium is too low too truly replenish electrolyte stores. Vita coco, a popular coconut water brand, though advertised as pure coconut water, only has 29 grams of sodium to the usual 250 of true coconut water.
The natural choice is always my choice, however, in this case the natural is actually a fake. Truly natural coconut water would be a great replacement, but due to the ingredients, additives, process of creation, the coconut water sold in the US would not be a better choice over a Gatorade , in regards to hydration.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
View Larger Map 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…
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Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
View Larger Map 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…
Buying supplements and integrating them into your training program can be confusing and if not done right costly. With no true regulation of the products in the industry, it can be hard to look past the marketing. BCAA’s are often a simple addition to any training program. There are 20 amino acids, 9 are essential and of those 9, 3 are BCAA’s. Leucine, Isoleucine, Valine. It accounts for about 35% of muscle protein. Magical supplement or marketing gimmick … here are the pros and cons.
BCAA Pros
BCAAs are know to help in muscle mass gain. Leucine has been widely researched and has been found to stimulate protein synthesis. When combined with weight training, the two activate the muscle building pathway called mTORC1. Besides its ability to build, it also has the ability to increase the cell’s capacity for protein synthesis.
Extra Energy! Don’t like using stimulants, BCAAs may be your solution. Besides aiding ATP use, Isoleucine is responsible for facilitating glucose uptake in cells, allowing for a quicker glycogen restoration and leucine is known for facilitating fat metabolism. BCAAs have been found to inhibit the onset of both central and peripheral fatigue during exercise, so you can go stronger for longer. BCAAs are used as an additional energy source during prolonged exercise. Even after your body has used its glycogen stores, you can pull power from BCAAs in your muscles.
Hold off muscle breakdown. Vegetarians, stand up. The Leucine amino acid, is very important in protein synthesis.If you are unable to get enough protein, adding BCAAs will help keep your body in an anabolic state or at least help keep you from a catabolic state.
BCAA Cons
Sleeping problems. If you have trouble sleeping, you may want to think twice. BCAAs compete with tryptophan, you know the Thanksgiving sleep aid. However, there are some sources that say otherwise so test it for yourself.
Vitamin B depletion. BCAAs need the presence of Vitamin B. That in mind, getting a quality Vitamin B (B6 is usually mentioned) supplement may help. Eating food that has a nice serving of B6 is also helpful, Turkey breast, grass fed beef, chicken, tuna, avocados, pistachios are all great sources.
Do we need BCAAs
BCAA are just three essential amino acids. Technically, any time a complete protein is being ingested, That is a serving of BCAAs. The people who benefit most from BCAAs are those who are on restrictive diets or vegetarians, workout in the morning but are unable to eat prior to.
BCAAs can be very effective and helpful but in specific situations. Though the use of BCAAs won’t hurt you (in most cases) it shouldn’t be on the list of supplements needed if money is an issue.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
View Larger Map 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…
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Wow, That girl has a huge behind (or that guy to be equal)! Your eyes may be deceiving you. Big butts, do lie. Lower back pain, tight hips, tight hamstrings are all signs of it. The issue may be your posture. An imbalance usually shown by the hips where your pelvis tilts down in the front and tilts up in the back.That tilting movement forces the lower back to arch, in turn you have a case of an anterior pelvic tilt.
What are Anterior Pelvic Tilt Muscle Imbalances?
As you can see from the picture the butt is sticking out, the lower back arches, the hamstrings pull up, hip flexors pull down, and the abdomen sticks out. This is a body full of muscular imbalances.
What are Anterior Pelvic Tilt Compensation Patterns?
Working out with these muscle imbalances causes compensation patterns, potential pain and tightness. The back arching causes overactivity of the low back muscles which in turn under-activates the abdominals. Which means your core isn’t working! The front of the hips pulling down over-activates the hip flexor muscles which causes the butt to stick out and under-activate the glutes and hamstrings. Here are a couple examples of anterior pelvic tilt during popular exercises.
Pain and Tightness Caused by an Anterior Pelvic Tilt
Working out while your hips are stuck in an anterior pelvic tilt may cause you pain, tightness, or you may not feel any issues. It’s like a piano hanging over the room by a string, it may stay up there for a bit but it will eventually snap. When it does, you will feel the consequences. Attack it now before a real injury occurs.
Does All Tightness and Pain Mean the Same Thing?
Nope! Tightness or pain in the back or hips is usually from the muscle being over active and in a shortened position. The hamstrings are a different story, refer back to the picture above and you can see the hamstrings are actually under active and lengthened. The Hamstrings are a long and especially in a anterior pelvic tilt case, overactive muscle group.
Don’t Stretch your Hamstrings!
If you have “tight” hamstrings even though you stretch them, keep in mind, the hamstrings are actually already lengthened to their max leading to that feeling of “tightness”. Stretching them further won’t be beneficial and can actually make your compensation pattern worse. If you want to stretch them do it dynamically.
How to Combat Anterior Pelvic Tilt
The best method we have found is a combination of release, mobilize, stretch, activate, and integrate. This involves releasing and static stretching of the overactive muscles (hip flexors and lower back), the hamstrings you would still release but dynamically stretch. The dynamic stretch will limit over lengthening. Mobilize the hip joint. Activate the under-active muscles (glutes and abdominals). Then integration of all of these muscles properly into your exercise routine and/or sport.
If you are a performer, athlete or simply looking to get rid of some pain. Assess yourself. If, when standing, your hips are not in neutral position but tilting up instead, then, congratulations, you have an anterior pelvic tilt! We have some work to do!
Check back for the video solution to an anterior pelvic tilt.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
View Larger Map 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…
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Looking for a new breakfast or snack option that tastes great and is easy to make? This strawberry chia yogurt recipe will be your new go-to.
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