Personal training Marlton

4 Most common weight loss obstacles to overcome

Personal training, diets, habits, and The New Year:

Small changes, over time, lead to big changes. The big change usually does not present itself  until the change is out of control. Then, like many, The New Year comes around and resolutions are set but the plan is a temporary ! Understanding how the life puzzle is structured, allows for true solutions and applicable habits, that overtime will become the dominant habits. The life puzzle will be altered and success attained! With all that said, here are 4 of the most common obstacles.

Don’t take away… Add:

Don’t start dieting and don’t wait until January 1st to start. The usual plan, no carbs and eat less. Instead, here are 3 things to add into your diet that may promote weight loss/inches dropping:

Please keep in mind, these are tips and may not be meant for everyone. Depending on allergies and health history. Please make sure to check with your doctor before adding any of the tips below.

  • Personal training fat lossIncrease water intake. Water is an essential variable in health success. When people talk about their metabolism, one of the best ways to help the metabolism, drink more water. Technically, 80-100 fl.oz is need for women and 100-120 fl.oz is needed for men. However, if you currently drink  2 regular bottles a day (that means you have about 30-40 fl. oz a day. Make a goal of doubling that. Get a clear water bottle(at least 36 fl.oz)  that will remind you to keep drinking or set alarms for yourself. Your choice, just drink more water!
  • Hit your protein intake goal. No, not eat high protein and low carb. Just make sure to eat enough protein in a day. Protein needs vary between individuals. For the average person with no true health issues,  divide your weight by 2.2 then multiply by 1.4. If you’re already active or extremely active multiply by 1.8-2.2 . Example, if you weigh 165lbs. 165/2.2= 75 then take 75 and multiply by 1.4.
    75 x 1.4= 105. Eat 105grams of protein a day. This doesn’t mean you can eat as much carb or fats, as you’d like but if you eat enough protein it may help keep the cravings and help decrease the desire of overeating .
  • Increase fiber intake through out the day. Fiber needs range between 25-30g for women and 30-35g for men. Nuts, seeds, beans, fruits veggies are all good choices to increase fiber numbers. Fiber is great for helping insulin stability, as well as, satiety.

This task becomes much easier if food logging is a daily activity. Whether by hand or with an app. My fitness pal* and lose it* are good tools that are free and you can get it in the app store (it may prompt you to sign up for the paid version, it’s helpful but not essential, free version works just fine). The things that are learned when food logging are eye opening.

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You time:

Cherry Hill personal trainingMany ways to go with this one. Kids, work, meetings, friends, family, commitments, obligations… the list can get lengthy. When identifying the current schedule, change the mind set from “everyone needs me, and if I’m not there, everything will collapse” to “I know I’m great and everyone needs me but where can I make 20mins to an hour happen for me time”. The world will survive for an hour. Stop giving everyone, including your kids, all of your time. Your time, is your time, even if it’s 20mins. Make it valuable, a workout doesn’t mean sweaty and needing a shower. It also doesn’t mean there needs to be gym equipment or a gym membership. Depending on your goal, pull up bar, squats and push ups or find a walking path, use the emergency stairs or even the stairs at home. A workout doesn’t have to be intense to start. “Your time” and Nothing disturbs your time! The assignment, work, the kids, the dog or whatever else can wait 20mins. Your health and abilities must be a priority. Plan your workout and make it an appointment that is not flexible. The same goes for food. If meal prepping isn’t an option. The night before decide where and when you will eat. Put that into your schedule, Non-negotiable. Don’t get stuck with the “I had no choice” excuse. There is always a choice, prepare the night before and when it comes to food, you’ll never utter the words “I had no choice”.

No Gym membership, no problem:

Lose body fat Cherry HillOne of the great parts of the identifying stage, is realizing what were some of the good habits that are no longer present. If you had a dog and used to walk the dog twice a day for 30-45mins. Job/career change and the current one is in a chair. Competed in a sport or activity. Though workouts are beneficial, not being able to get to the gym or not wanting to pay for a gym membership doesn’t mean you can’t workout.

  • Variations of Push ups, squats, lunges pull ups (amazon, $25 bar and put it in  most doorways),plank, burpee, get ups.
  • Go for a walk, Walk the stairs (home, work or park), mountain climbers, jumping jacks, running man, step ups, jump rope ($5-10 on amazon),

These are all basic exercises which can be done pretty much anywhere! Check out our youtube page or check out our training app with Stan, our virtual trainer.

Create your own success story:

Personal training Marlton“Did you hear? John started this diet and lost 20lbs in the first month!” Good for John! John committed and his body reacted immediately! Unfortunately, Your health variables for success, may not be the same as John’s, physically, mentally, timely etc. What works for one person doesn’t necessarily mean it will work for another. This is why identifying your personal needs are so important, before committing to any program. Yes, there is a need for discipline and will power! Especially, as you begin the journey. Don’t let other people’s results discourage you, the comparison isn’t equal. Instead, Let those stories encourage you that it is possible! Look into what you’re committing to. Is the program that they committed to, the right program for you? Don’t force it! If you can’t commit, your just setting yourself up for failure. However, because you identified your habits, you can figure out, quickly, what you can and can’t commit to. Start there!

New year’s resolution Success:

The new years resolution is one of the most exciting times in the fitness world. People are excited for the new year and are ready to change their life. It is a wonderful time, challenge your discipline and commitment-muscle but start with a challenge that is manageable. Check back monthly on the habits that are being created and if you’re ready, progress them to the next level! Make health and fitness a priority and be the success story that everyone talks about!

      

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

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910 Haddonfield-Berlin rd.
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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…

2020 new years resolution

No diet or workout can fix bad habits

Truly succeed with your 2020 new year’s resolution2020 new years resolution

The 3 pieces of habit you didn’t realize are Essential for Health and fitness Success in 2020:

The 3 pieces of habit formation that you must keep in mind while creating your New Year’s resolutions. I hear many share the popular “No great workout out runs a poor diet”. Catchy and there is truth to that saying, however, no diet or workout outruns poor habits, the biggest piece of health and fitness success. The question is, how do our daily habits affect us and how easy is it to change them? Habits are the body’s automations that we’ve created through reinforcement. Not realizing, there are specific activities that you do or that you no longer do, daily, that have deconditioned and sculpted (from a physical, movement, and mental way) you into the person you are today.  The following are three important processes to make sure any goal that is set, is achieved!

Habit Formation 1: The 4 stages of competence-

The 4 stages of competence either boost our abilities to dominance or our demise. There are various levels and intensities that these stages fit. We’ll be focusing on the smaller ones that we may not realize affect us on a high level. If a task we often do can be automated it allows us to focus on other tasks that take thought. For example, if you’ve woken up went to brush your teeth and at the same time, in your head, went through the main points of your extremely important presentation at school or work. A few hours later, you may not even be sure if you brushed your teeth because of the focus on the presentation. The task of brushing teeth is, for most, an automated process. The 4 stages of competence is the process the body uses for task automation. The 4 stages are defined below:

  • New years resolution 2020 health and fitnessStage 1 Unconscious – Incompetent:  The individual doesn’t understand how to do the task and isn’t actually aware that the task is even needed. Example: If There was a time, where coffee wasn’t a part of the morning routine. Whether, the first cup was an instant favorite (for most it isn’t, still not this writer’s drink of choice ) or it was indulged due to necessity, that would be considered stage 1.
  • Stage 2 Conscious – Incompetent: Now with the awareness of the task, the individual decides to add it in to the schedule and learn to use it.  Example- Tasted coffee, enjoyed it’s energy boost, now decided to understand how much or little is needed to drink, what can be added to it, the flavors of coffee and any other tricks of the trade.
  • Stage 3 Conscious – Competent: Aware of the task and now somewhat skilled but still has need to think through steps.  Example: The flavors of coffee, the amount, how much sugar or cream should be added are now known but still take some thought. If arguing on the phone while making your coffee, you’ll probably mess it up because it still takes focus.
  • Stage 4 Unconscious – Competent: It has become “second nature” Can now be performed at the same time as another task. Example: Walking into a coffee shop on the phone arguing about something important and not even thinking about how much or what to add to your coffee. It needs no thought.

The 4 stages of competence is an important process the human mind goes through. Becoming aware and able to complete a task without thought. It is an extraordinary ability and it has its many positives, however it has some drawbacks as well. The ability to make certain task automated allows for more processing power to focus on the tasks that aren’t as proficient. Stage 4 becomes automatic. Unlike a computer, when a person makes something a regular process good or bad it becomes a part of them. The only way to over ride the now natural task is to create a stronger process and avoid the one learned.

Habit Formation 2: The Habit Loop

2020 New year's resolution health and fitness

   example with stress eating

The brilliance of the human body,  Fight or flight! The body must survive, with all the remarkable capabilities a human being has the ability to automate processes to conserve energy. One of the processes is called the habit loop. The habit loop is present during the 4 stages of competence. The habit loop reinforces the act and makes it automatic. Based on 3 parts: The cue, the routine and the reward.

The cue is what sets off the habit. It’s the trigger to begin the regular routine. Been strong on a diet for a month, you sit down with a friend and as any great host put a batch of home made cookies in front of you. You say “No thank you, I just ate”, like the good dieter you are. As the conversation continues to pick up without realizing the person offered the cookie to you in the middle of a story you’re telling them, you grab the cookie and without thinking about it you eat it.

The routine- the diet may be on the forefront of your mind but subconsciously eating the cookie allows for the reward. Once your mind is focusing on the stories and discussions you realize you are chewing a cookie!

The reward- For each person and situation it may be different, whether it’s being a part of the experience of eating and talking with friends or the taste. The reward may be a negative affect once the loop has been complete, but once the cue triggers, there needs to be a stronger reward that can override the current routine. Translation- If coffee with extra cream and sugar is the desired drink in the morning changing it to black coffee may not be the long term answer. It would be better to identify a drink that gives similar reward, taste, timing, experience etc. instead. The goal is to create a habit loop stronger or won’t make you feel like your missing out too much.

Habit Formation 3: The Healthy Life Style Puzzle:

Training Aspects LIFE STYLE CHANGE PUZZLE PIECE FOR SUCCESS IN 2020Looking back, when you were in the best shape of your life. What was a prominent theme in your life, regular activities, what were the people surrounding you into? Most likely, sports, active hobbies, active lifestyle, active friends, support, more time/less obligations  etc. The people we surround our lives with and the things we do, sculpt us into the people we are today. Most groups of friends, family, teams act and look similar. The person that doesn’t have similar qualities usually ends up choosing to do other activities or spend time with others. As mentioned earlier, No amazing diet or workout regimen will change a weak life style and poor habits. It may change for the short term even a few years. However, unless there is true commitment to the new lifestyle there won’t be true results.

Bringing it all together:

There are many places to invest in training, nutrition, surgery… before making an expensive mistake, understand what your goal is and if it’s an aggressive one adjust your expectations or be ready for an overhaul, depending on how strong the current habits are in your life puzzle. Placing a new puzzle piece into a puzzle isn’t just a one piece change, the whole puzzle may need a change.

For part 2: follow the link
Part 2: The one exercise that will help you succeed in the new year

 

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

New years resolution articles you may have missed:

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Training Aspects Personal Training and Sports Performance:

Visit us:
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…

The athlete versus the sport

Sports Training for Athlete Development Versus Sport Development: 

3 Thoughts Shared by a Sports Performance Coach:

“If I, as an athlete, eat, sleep and breathe… the sport I play… I will have the chance to become a professional and compete in the game I love as a career.” Consuming yourself with the sport you love is great! Having a passion and obsessing over the result is an important piece of the success puzzle. In the past, it was harder to come by but present day, no matter the sport, there is an avenue to play it year round. Often, the year round “one sport athlete” finds a strength and conditioning program that is based off of their sport further proving their commitment to the sport. Commitment is a great attribute, but let’s dissect it a bit further.

1. Sport Development vs. Personal Development:

Others’ Thoughts and Actions:

Personal training purpose

I have been fortunate to work with some high end athletes in their respective sport. What often interests me is the athlete that has extremely impressive ability in their sport and yet, has little athletic ability in any other sport or athletic movement. As mentioned earlier, committing and becoming obsessed with the result is essential for success. However, too much of anything can be bad without a road map. Committing to run as fast as you can west is great until you stop and realize that you arrived at ‘a destination’. However, along the way, you missed a few turns and you’re further from the actual destination than you were before you started.

Sports performance coach thought:

Each sport has its own specific needs that are important to develop. That doesn’t mean that’s the only focus! Develop the other movements, senses, and getting stronger isn’t the only answer. Define what stronger actually means, in your actual case. Developing the sports specific needs is important but don’t forget the other areas of athletic need that may propel you to another level!

 

2. Athletes are Healthy and In Shape:

Others’ Thoughts and Actions:

Athletes are looked at as symbols of health and fitness. They are at the top of their sports chain of command. Their life is playing the sport they love! Often, in conversation, I’ll hear “Did you see what this athlete said about training?” or “Did you see what that athlete was able to do?”. The amazing feats of an athlete often make us believe they are the standard of health.

Sports Performance Coach Thoughts:

TALAMBOsquadYes, in ways, athletes are extremely powerful and capable of much more than that of the average person. This is true. However, the athlete also has much more wear and tear, compensations, and imbalances that a majority of the public can’t imagine. Think about buying a car. Would you want to buy a regular car for $20,000 with 30,000 miles or a sports car that has 120,000 miles for the same price? The point is athletes get beat up! Each sport has its own flaws. Hockey– always shooting and leaning into one side of the body (depending on the shooting side). Soccer- always kicking and pivoting a specific way (depending on the side you play on). Boxing- jab hand is endurance based while the cross hand is the power side, Baseball -pitching, good luck with the pitching shoulder and landing leg. Athletes have it tough!

Athletes are extremely powerful and capable but their needs to keep the body in balance are a necessity. No matter how talented, powerful and capable, an athlete that’s injured isn’t any help to themselves or the team. This is why there is such a strong importance to not only focus on developing the athlete for the sport they play but also developing the athlete for performance. Developing the other branches of performance allows for the athlete to stay better in balance and away from injury. It also allows for their sport specific branches to become more effective (more on that in a future article).

3. The Puzzle is More Important than the Puzzle Piece:

Others’ Thoughts and Actions:

“Coach, if I do bench and deadlifts, I’ll get really strong right?!”…. “Coach, I do like 100 crunches a day and a lot of planks, that will make my core really strong, right?!”….. “Coach, if all summer I run and do sprints, that’ll make my conditioning much better”… “Coach, if I do yoga that’ll make me more flexible, right?!”

Sports Performance Coach Thought: 

Training AspectsThere are many programs, formulas, and answers on how to develop the perfect athlete with all of the variables that need to be touched on for the greatest performance. This coach may not agree with all of them. However, when the puzzle pieces fit the puzzle, the result is always a success. That is the most important part of the formula for success. As a coach, understanding how to maneuver and find the right puzzle pieces to make the puzzle come together. That is what performance training is. Helping athletes as a whole become their greatest self. Unleashing their true potential. That’s why the exercises and the different actions to develop the athletes aren’t necessarily right or wrong. It’s the actual program or the complex athlete formula (personal puzzle) that must be developed as a whole.

Bringing it all together:

Training the athlete for their sport is essential! Each sport has specific needs that must be met. However, that doesn’t mean that the needs of the *athlete* shouldn’t have a high priority. Developing the foundation of the athlete while allowing for consistency and maintenance, will allow the athlete to enjoy a career of success!

 

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

Take action… Now! 

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Training Aspects Personal Training and Sports Performance:

Visit us:
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…

 

Sports performance Fancy Versus Simple 3 thoughts

Sports Performance – 3 simple thoughts

Fancy versus Simple. Yes, having a machine that lifts the weights for your clients is great, but that may also go against the principal of overload. Just kidding.. kind of… 3 things that drive me crazy about the fitness and yes, sport performance world.

1. What’s the hot piece of research or what are the top “experts” in the field discussing

Keeping up with the latest information is important, as well as, paying attention to the people who have made a name for themselves. However, stop focusing on their research or whats the next hot technique. Define yourself with your training style, your results, your niche. When I started in the field, I wanted to be the best in nutrition, performance, “corrective”, you can only be truly great at one. The ability to research, apply the research and reset (yes, you will have to reset/start over, you will continue to find variables in the research which was missed.)

2. Equipment- Fancy Vs. Basic

 State of the art equipment makes everyones job easier. There is something about that scene in Rocky 3 when Apollo takes rocky from a state of the art performance facility and takes him into a dirty and questionable boxing space. Less equipment and more focus on the foundational principals. Train in the various planes, understand energy systems and develop movement ability and power through movement. … The trainer’s ability to help develop an athlete has less to do with the training toys available and comfort of the facility but the trainer’s understanding of the most effective way to approach a developing athlete. One of my favorite drills we run monthly at Training Aspects, each trainer is challenged to use a random item in the gym or outside and must come up with 15-20 various exercises with it. That’s right everything even a trash can could be used as a piece of equipment.Reinforce strenghts sports performance south jersey

3. The amount of business focus versus results focus

Keeping the lights on is important but so is allowing clients to succeed. That’s *why* they invested in your services! Getting and keeping clients is a challenge and finding ways to cover overhead helps. The business part is an important piece of running a successful facility. However, The amount of “Business minded” people in the field is insane. More people focus on business models than genuinely caring about the client and developing their craft. It takes sacrifice and doesn’t always pack the wallet, until the rumor begins to spread… there is someone out there that genuinely wants to help.

Just a 4th of July thought. Posted on a Wednesday :-)!

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

Take action… Now! 

  • 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…

 

Unleash the Potential Episode 2: Angelo Dibattista 4 take aways

Unleash the Potential Podcast, is here to help hockey players, parents and the hockey community get a better sense on how to help the athletes develop and achieve their goals in the hockey world and help transition those successes and failures into positives in the next chapter of their life. The stories will feature, coaches, scouts, players, parents, trainers, various experts all to hopefully bring information and experiences to help the community. It is not meant as advice, each person’s situation may be different.

Angelo Dibattista played Junior hockey and currently climbing up the coaching ranks. Coach of the AA Flyers youth midget team, Ang is known for his up beat practices, strategic team development and passionate bench demeanor.

Quick video summary Below:

Be flexible be strategic

Understand the team that is present. If the team is fast but not necessarily big, don’t focus on a force focused approach. Create a strategy that fits the team.

Support system:

Find people you can rely on, then let them do their jobs, don’t interfere.

Motivating players

All players are not built the same way. Identify what communication style works as a group and what works from an individual  approach.

Standing out during tryouts

Do something, really well and keep doing it. DO not be afraid to show the coaches the game you play. Show you care through the effort you give on the back check, forecheck etc.

 

Written By:

Kirill Vaks

BA, CSCS, NFPT-SNS

 

Suggested Article:

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

Take action… Now! 

  • 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


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

 

Unleash the Potential Podcast: Episode 1- Scott McKay 12 Take aways

Unleash the Potential Podcast, is here to help hockey players, parents and the hockey community get a better sense on how to help the athletes develop and achieve their goals in the hockey world and help transition those successes and failures into positives in the next chapter of their life. The stories will feature, coaches, scouts, players, parents, trainers, various experts all to hopefully bring information and experiences to help the community. It is not meant as advice, each person’s situation may be different.

Episode 1- Scott McKay 12 Hockey development Take aways

 

The head coach and organization president:

Scott started as a Jv B coach in 2000 and quickly moved not only the coaching ranks but the administration side as well. By 2009 became the president of the organization and head coach of the varsity team.

 

President Vs coach:

The job of coach, focus of about 17 players and at the job of president, 40 plus players plus the duties of running an organization,  being able to deal with concerns of parents, players, coaches and continuing the building process of the organization. Often the two jobs collide.  Scott, however, has been able to balance both and keep the teams focused on winning.

 

Developing talent to continue to winning culture:

Having a great feeder program has been essential for the Cherokee organization. Most players start in the Marlton street hockey league. By the time middle school comes around the players interested move into the middle school hockey program, for stage 2 of development. By the time they get to 8th grade they begin transitioning to the high school level. Besides the development of the players , Coach Scott mentions the importance of creating an organization of value and fun. Have players want to be a part of the program.

You control effort, give 100% :

If you’re talented and you don’t give effort, you most likely won’t make it. Work on progressing your abilities every step of the way. The one ability you do control is your effort.

 

 Playing time, players earn it :

The Cherokee coaches want you to take risks without hesitation. If there is a mistake, they’ll let you know and then it’s the players job to correct it.

How to get benched :

From the last point, pick your head up, don’t hesitate to make a play. However, if you continue to make the same play after being told contnuosly that’s the wrong play… your playing time will most likely be cut. Have an open line of communication with the coaches.

 

Approach a coach :

Parents looking to approach a coach. Make sure you’re not heated give it 16-24hrs if you’re heated. look at it from both sides. Could there be a reason why the player isn’t getting as much time?  As with anything in life don’t go into a conversation angry. It probably won’t be very effective.

 

Bench etiquette:

Whether you’re the best player or the not so best player, bench etiquette is every player job. Keep it positive and if a mistake is displayed, ask the player questions about it instead of degrading the player. Win, lose, tie.. keep the bench energy upbeat, teams have come back from worse!

 

Compete to play:

The chiefs are one of the top teams, if you a player wants to make it, have to compete! Stay in front of the coaches, show the work ethic, development, mind set, show the value you can bring. The organization wants to win, you don’t make it, keep working there is a good reason.

 

Player thoughts:

There are no guarantees, figure out how to continue to progress. Off ice training, on ice training, mental training, nutrition etc. continue to develop.

 

Organization tips:

Create a board that has the least bias possible. Develop a board that is looking to stay on whether they have kids in the program or not. To accomplish a plan time is needed, if there is no consistency no plan will have enough time to become successful.

 

Transition next level :

The next level, is faster, stronger, more experienced. What can you bring to the table? Know your strengths and continue to develop those bright spots.

 

 

Written By:

Kirill Vaks

BA, CSCS, NFPT-SNS

 

Suggested Article:

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

Take action… Now! 

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

 

Lacrosse Performance Training

Hockey Performance Training

6 Strength and power tips for optimal performance

Top 6 Strength and power tips for Optimal performance

Request Tuesday!  The people have spoken, here are 6 tips to increase strength and power.

Strength and power Tip 1: Understand your sport

The sport that you’re are training for is important to understand. If you play a sport that allows you to get on and off the ice/field/court or are you in a a sport that allows you to actively rest depending on where the ball is on the field? Identify the amount of rest to action there is. In the Top 5 Sports performance myths we discussed going for distance runs. if you understand the demands of your sport you will know if going for distance runs will be effective to increasing performance.

Strength and power Tip 2: In or out of season

Training is a year long process. The intensity and focus may vary depending on where you are in the sports season cycle but the goal is sustainability. When training intensely in the off season, it’s then just as important to be able to sustain the results achieved through the highly active and intense regular game season. When training in the off season don’t necessarily worry about hitting record highs, rather focus on being able to sustain a high level and sustain that level through the in-season. Go into the season strong… Great! Are you finishing the season strong?

Strength and power Tip 3: Increase strength duration

If you train strength or power focus on 3-5 reps or about 15-20seconds of reps. If you’re able to do it for more reps or longer than 20seconds increase the weight until you cant.

Strength and power Tip 4: rest periodsCherry Hill top Sports performance program

Yes, Sweat, out of breath, the feeling of puke may be signs of challenging the muscles, body and results. However, think back to your purpose, is it a conditioning day , movement day or a strength and power day? To increase strength give 2.5mins-5mins breaks in between, no matter how advanced you are if increasing overall strength is the goal, rest between is crucial! If you’re doing it right, you’ll still be drenched in sweat and about to puke ;).

Strength and power Tip 5: Move the weight as an extension of your body

My star wars fans … Be one with the weight, have the capability to move with the weight as if it was attached to you. Being able to raise or move a weight, is great! In sport we don’t move in one direction and no movement in sport is always the same. That’s what makes sports great. Talent, strength strategy, if there is a weakness the opposition will exploit it. Think of the NFL combine, the guy that has the top numbers doesn’t necessarily dominate on the field. Don’t be that Guy/Girl, Once the regular movement is mastered, now move it under different circumstances.. think of planes of movement, strong in the sagittal (forward and back) then try it in the frontal (side to side) then what happens in the transverse (rotational).

Strength and power Tip 6: Train the planes

The Sagittal plane is one of the fitness worlds favorite movement areas. Squats, cleans, deadlifts snatches. Sports require movement. There are many Advanced but safe ways to work those exercises in the other planes of movement and if not there are other exercises that can be applied.

 

 

Written By:

Kirill Vaks

BA, CSCS, NFPT-SNS

 

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

 

Flexibility versus Mobility The sports performance show down

Sports performance show down, Flexibility vs. Mobility

As we discussed in last week article 5 sports performance myths, yoga is often a very quick answer for poor range of motion. A performance coach tells you “John, you need to stretch more! Your hamstrings are tight!” John being the “take action” kind of guy, goes on google and types, increase flexibility. Yoga exercises, stretches come up. He decides, “I’m going to go take a yoga class! That’ll fix my tightness!”. The intent to act is fantastic but believe it or not google may not be the right place to search, at least not yet.

Yoga has many great benefits, personally I’m a fan of Vinyasa yoga, flowing through yoga poses/exercises, getting to understand your breath, finding awareness in how your body moves or how it doesn’t move, mental stress release, among others, it is a nice piece to add into a training program. When looking to increase flexibility, the majority of the poses are static holds which in most fit individuals will only bring them to their current state of passive flexibility. Flexibility is a puzzle piece of mobility. The importance of a true mobility program is understand how to balance the proper flexibility needs of each person to allow them to achieve their vision of mobility success.

Sports performance `Mobility, neurological reset

For an athlete looking to get the body to its full potential, the body needs a neurological reset. The body’s central nervous system has safeguards in the muscle that set the “safe” ranges of motion for our body. These safe guards are set in place to protect from injury. If you shoot with your right hand and your torso rotates towards the left side, then the  central nervous system begins adjusting the range of motion needed for the body’s efficiency and assumes you don’t need the rotation to the right side. You don’t use it, why have it?! The only way to have greater control or strength in movement is to reset the safe guards that have been put in place due to poor movement habits.  This requires muscle unit contraction, and isometrics have been shown to be safe and effective, especially when moving through the person’s end range.

Performing an isometric contraction while in a stretched position gets the CNS thinking it’s in a position which it can control.  It is important to keep in mind that isometric contraction needs to be performed at an intensity that is greater than 80% of Maximal Voluntary Contraction.  So the contractions are taxing on the nervous system and allow for a reset.

Open the mobility flood gates

Adding isometric contractions into your mobility training program allows for strength through the movement. Strength through the movement means now it can be  applied into whatever movements are needed to increase your capabilities in your sport. In your goal to increase performance, continually assess your own capabilities to make sure there is true progress. With continuous assessment, your purpose and intent is at the forefront of your final vision. If the final vision is defined the journey to it, no matter how many obstacles, allows success!

In the coming articles we’ll discuss some great techniques to use to increase the body’s mobility.

 

Written By:

Kirill Vaks

BA, CSCS, NFPT-SNS

 

Suggested Article:

Training Aspects Technology, Meet Stan, Personal TrainerMeet Stan, the “pocket trainer”

 

Take action… Now! 

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