Kettlebells racked

Sports Performance Workout of the Week: Kettlebell Flow

 

Workout of the Week: Kettlebell Flow

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.

 

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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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

What to look for in your Coconut water

Coconut water quality, what to look for

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 companies 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.

Coconut water top choice

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sn

 

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Voorhees, Nj 08043


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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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Is coconut water a natural electrolyte replenisher?

Coconut Water, Better than Gatorade…

benefits of coconut water

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 coconut water benefitscoloring, 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.

Best of the US 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.

 

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sn

 

 

 

 

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

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.

Ingredients (makes 4 servings):

Chia Layer:

  • 4 tbsp whole chia seeds
  • 1/4 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1 cup coconut milk

Strawberry layer:

  • 1 cup strawberries
  • 2 tbsp water

Strawberry and yogurt layer:

  • 4 large strawberries, sliced
  • 1 cup plain yogurt or coconut yogurt (non-dairy option)

 

Instructions:

  • Slice 1 cup of strawberries (keep 4 strawberries for the top layer)
  • Simmer sliced strawberries with 2 tablespoons of water until soft.

 

  • Mix the chia seeds, cinnamon, ginger, and coconut milk in a small bowl.
  • Soak chia seed mixture for 20-30 minutes, then divide mixture between 4 jars.

  • Add cooked strawberry layer. Then add the sliced strawberries, pressing them to the side of the jar.
  • Add the yogurt on top.
  • Enjoy! Or cover and place in the fridge for up to 3 days.

 

Written By:

Robert Jost

Fitness Specialist

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Serving size guidance

Serving size Vs. portion size

First world problems. When a child doesn’t finish their food, ” starving kids in (insert 3rd world country)” Understanding the difference between  a serving size and a portion size can help get your diet back on track. I was once asked randomly, at a favorite Wawa in the area, “if you go to buy a slice of pizza and the owner of the pizza shop offers you a whole pizza for only a dollar more than you would pay for your single slice. Would you take it?” Now… I love a deal. Deals in other areas of our lives are great!  “Did you hear the deal I got on this apartment?!”…” Yeah, I got a steal of a deal for my car” “See this shirt i got it for 78% off!”. A “great deal” is always appreciated, however, when it comes to your portion size, don’t look for a deal! If you want one slice of pizza, don’t buy a pie. If you order pasta and you get a full bowl of it, that doesn’t mean you should eat all of it.

Understanding what your body needs and what it doesn’t, is essential. Leptin has been popular in the media as the culprit. For others, it may just be a lack of knowledge. To start, use the chart above as a reference. When making a salad, don’t use a bottle of dressing, use a shot glass. Put yourself in the best position to win and winning will be inevitable.

Bonus tip:

Food logging, whether in the notes of your phone, hand written journal or an application (Training Aspects nutrition app). Logging is one of the best ways to truly understand the dynamics of a diet.  It’ll take 10minutes out of your day, suck it up and look at the bright side. The issue in nutrition will instantly appear.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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Training Aspects Personal Training and Sports Performance:

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

 

Lose weight

3 tips for summer

 3 tips for summer- Personal training success

Lose weight

 

It’s June, school is almost out, the weather is beautiful, days are longer and schedules are going to start changing. Whether your goal is a perfect beach body or to get better for your next sports season, pay attention to the following 3 tips and get moving to a successful, relaxing and yet accomplished summer.

 

Tip 1: Get into a habit of meal prepping (the nutritional aspect)

Start loving to meal prep! Between grocery shopping, cooking and cleaning, the total amount of prep time is 2.5 hours (once a week).  The majority of cafes, drive throughs and restaurants are over priced and have few choices, especially by the beach. By meal prepping, you will take control of not only what is going into your body but you’ll take control of your wallet (yes, we’re also money managers here at Training aspects ;)!

resistance trainingTip 2: Adventure runs and body weight exercises  (the physical aspect)

When schedules change, often, workouts are the first to suffer. Transition periods are a killer. Take the pressure off yourself but stay productive. If you’re not sure if you can get to the gym, complete a 15-30 minute body weight workout or adventure run. Body weight workouts can be as simple as completing a few of the following exercises within that 15-30 minute time frame; push ups, planks, squats, crab walk, and mt. climbers. If you’re more of a runner, add obstacles/ exercises into your runs. As you run, complete jump squats, bear crawls, sprints with back pedals, and shuffles. It’ll take care of your “running kick” and add a greater resistance component. Working out doesn’t need to be a process (at least not to start ). It can be done anywhere. Transitional periods in schedules are usually the times that people fall off their fitness lifestyle. Instead of making excuses for why you don’t have time, simplify the process until the schedule settles down.

Tip 3: Not “NO” just not at this time. (the mental aspect)

Saying “No, I’m on a diet” to any loved one, friend, or acquaintance only entices them to follow up with “but I made this specially for you!” or “It’s good to have a cheat day” etc. Don’t motivate people to test your willpower and you may also be insulting them without even realizing it.  The more you’re tested, the easier to fall off. Instead, make it a lifestyle change. “Thank you for offering me that ice cream cake, it is my favorite. However, currently I’m not interested.” …. “ok, if you want some later feel free to have some” Everyone wins. The person who offered doesn’t feel rejected or insulted, your will power isn’t tested and mentally you don’t create the “red button” situation.  It’s all a mindset.

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sns

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  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Visit us:
910 Haddonfield-Berlin 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 HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…