Dan Aquino

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…

Continuing from the last article, today I’m exploring power and explosiveness for hockey goalies. Quick, powerful movements define their positioning, from lateral push offs to sudden drops and recoveries. If you’re not training for power, you’re leaving gaps in your game. In this second part of the series, we’ll dive into valuable exercises designed to…

Hockey goalies must must must train. There’s constant stress and strain on both the knees and the hips that creates a need for programming. Your normal lifts and stretches won’t cut it if you want to keep healthy and loose for your best play. In this 3 part series, I’m going to be going over…

Take a second to think about fitness. Two things that commonly come to mind are strength and endurance, but how often do you consider the directions and mechanics in which your body moves? Life isn’t just forward to backward; there’s bending, twisting, reaching, and shifting. If your workouts don’t challenge your body in these multiple…

Strength training and weight training has long been a critical component of fitness, but there’s been reoccurring issues many women face that cause hesitance to pick up weights due to the persistent myths and misconceptions. From fears of becoming bulky to beliefs that strength training leads to stiff, less feminine muscles, these misunderstandings can keep…

We’ve all been there….that moment when we think, “I’ll just start tomorrow.” It’s easy to tell yourself that a little delay won’t hurt, I get it. After all, tomorrow is just a day away, right? This is what we all know as the “tomorrow mentality,” a mindset that tricks us into believing that pushing it…