Dan Aquino

Working towards any goal whether it’s fitness, career, or personal development can get easy to get caught up in creating the “perfect” plan. Spending unnecessary hours fine tuning parameters, building routines, and designing ideal strategies. All of us experience it at least once but the real best plan is the one you can stick to.…

To start working towards unleashing your potential, the beginning is figuring out what are your goals. When you have a clear vision of what you want to improve, next is what specifics are needed to best help you get there. It’s more than just working out; it’s training with purpose! We’re a community that cares…

Motivation is thought of to be really important when working towards something but what we get wrong is how it’s only a small fraction of what we need to accomplish the goal. In fact, what often makes the biggest difference is something far more subtle, our surroundings. From visual cues to daily routines, the environment…

It’s easy to overlook the deep connection between the mind and the body. As the Roman philosopher Seneca said, “The body should be treated more rigorously, that it may not be disobedient to the mind.” This is one of my favorite quotes because it highlights the powerful bond between physical training and mental discipline. By…

Whether it’s getting in shape, advancing our career, saving money, or improving our daily habits, everyone has goals. Big, long-term goals can feel exciting and full of potential, but they can also feel overwhelming when we don’t know where to start. The truth is, no matter how big your end goal may be, the key…

What you eat is very important, but a factor people forget about is when they can and/or should eat. The timing of meals and snacks directly affects energy levels, digestion, and how well your body processes those nutrients. Whether you’re looking to boost daily energy, improve workout or performance, or simply optimize nutrient absorption, strategic…

Nutrition is often treated as a one size fits all concept, but in reality, what you eat should align with your lifestyle and goals. Whether you’re just looking to stay healthy, performing as an athlete, recovering from an injury, or preparing for a physically or mentally demanding event, the right nutrition can make all the…

Fats have been unfairly labeled as the enemy of a healthy diet for a long time now. Many people believe eating fats lead to weight gain, heart problems, and sluggishness, but don’t consider the real truth. In reality, fats are a crucial part of a balanced diet, especially for those who live an active lifestyle.…

Protein is the macronutrient for muscle growth, but its role goes further beyond bulking up. For athletes, protein is essential not just for gains but also for recovery, injury healing, and maintaining strength throughout the season. Whether you’re rehabbing from an injury or trying to sustain peak performance, protein plays a crucial role in keeping…

Carbohydrates have been unfairly demonized in diet culture, and should not impact an athlete. For athletes, they are the foundation of performance fuel. Whether you’re sprinting down the field, powering through a heavy lift, or enduring a long tournament day, your body primarily relies on carbohydrates for energy. Cutting them out or severely restricting them…

Feeling motivated to crush your goals? Checking all your boxes to make sure life doesn’t get in the way? There’s no guarantee that you’ll be safe from distraction and loss of motivation but there’s certainly a way to set yourself up for the best outcome of your goals. It’s easy to push goals aside when…

Building off our last focus on power and explosiveness, we’re now shifting to the final piece of the series: developing strength through movement with kettlebell training. Goalies don’t just need raw power, they need to control that power through dynamic, unpredictable movements. Kettlebells are an excellent tool for reinforcing stability, weight transfer, and functional strength…