Stack Healthy Habits!

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Healthy habits…Stack Em Up!

This is a new concept the successful people are tying in as the main stepping stone to their success. No, eating healthy & moving your body intentionally will not get you a promotion at your job. However!!! Eating healthy, moving intentionally & doing things that make you better…naturally push you to do better in other aspects of your life. If you’ve heard the quote “you have to fill your cup before you can fill others.” The airline uses the concept with oxygen masks. Building & sustaining healthy habits will:

Build your confidence & self love. 

Confidence and self love can go hand in hand. When you’re feeling confident, simultaneously you are filled with self love. When you’re confident, you will do more things that you’re not comfortable doing, which leads to more growth and more confidence. Once you get control of your health, everything else falls into place. Find me one person who eats really healthy, is in great shape, journals, meditates, & is just super mindful of their health, 10 times out of 10, that individual has healthy relationships, has financial stability or freedom, and helps people around him/her. Being successful at being healthy leads to success in other aspects of your life. 

Healthy habits create good energy. 

    “Where focus goes, energy flows. And where energy flows, whatever you’re focusing on grows.” 

These infamous words by Tony Robbins can resonate with anyone. You’ve heard the concept when you buy an orange car, suddenly you see orange cars everywhere, There aren’t MORE orange cars in your life, you just have a different focus on orange cars than you did before. This same concept goes with everything else in your life. If you focus on good things in your life, you’re going to have a different energy than if you focus on the negative things in your life.

Longevity

Not many people think about how long they want to be alive on this planet. Even less people have an idea of how to even begin trying to “live longer”, let alone stay healthy while aging. There are biohacks now that can actually help you age backwards. Developing healthy habits and maintaining them assists with this concept.

Look & feel amazing

Looks aren’t everything. How you treat others actually transfers energy as it makes someone feel better about themselves, or about their day. 

Do you think that you are more likely to help more people if you are:

A) look and feel worse than you did last year.

B) continuously improving your health to look and feel great.

I think B should be unanimous here. You have to fill your own cup before you can fill others. Internally, if you feel like you are not looking and feeling your best, you aren’t going to have your best energy and frequency.

 

Written by:

Ryan Hoff AFSA-CPT

 

 

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New years resolutions for health and fitness with Training Aspets personal trainers

new years resolution: more than 10% of 2024 is up

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More than 10 percent of 2024 is done. How’s your New Year’s resolution?

That’s right, about 10 percent of 2024 is complete! As 2023 was coming to an end, the mentality was there… 2024 was going to be the year of health and productivity! No matter how it’s going, here are 3 things to add to not lose another year!

Don’t compare your past habits and daily routine.

New years resolutions for health and fitness with Training Aspets personal trainersIt would be nice if life never changed and your schedule was always simple and easy to navigate. School, kids, relationships, work… There are many reasons why schedules go haywire. The goal is to find consistency and priority on what is most important. When you’re 21, there is little accountability and responsibility. Maybe you can’t work out and play a sport every day and/or meal prep for a perfect macros food schedule because the schedule is more hectic. I guarantee there are parts that can be salvaged. Start with a 30-minute workout and not eating after 7pm. Will this give you the results you’re looking for in 6 weeks? Maybe not, but I guarantee the results will come though maybe a little slower! Consistency always beats perfection… Because perfection, unfortunately, means inconsistency.

Don’t stop when you mess up.

It’s bound to happen, a bad day, a bad few days… that doesn’t mean go on a 3-month spiral. Routines are tough, but perfect is not the goal. One or a few bad days mean, get back to it. If getting back to it is too challenging, then maybe it’s the wrong program. If you walk into a gym and someone says squat 500lbs on the first day and you haven’t squatted in 5 years, you’re probably on the wrong program. The same goes for daily habits/ the daily routine. Create habits that are consistent and manageable. As they become easy to accomplish daily, add another habit or progress one or more of the habits. The first few weeks are meant to create a foundation, then start increasing the pace!

Stop Bullying yourself.

There are plenty of people out there that have no problem telling a person they’re lazy and no good. Be your own biggest fan, be critical but fair. If something isn’t being done, find a solution; negative self-talk isn’t going to resolve the issue. The past is great to learn and reflect from, decide what can be done now and attack the plan!

Getting back on a routine can be a challenging task. Don’t add reasons why you can’t, do what you can and progress from there. Start somewhere and don’t stop.

 

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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Training Aspects has been around for over 10 years, helping individuals get results, lose weight, lose body body fat, maintain health and fitness, develop high performers. we have developed Personal training, small group training programs, as well as, health and fitness programs. Training aspects personal trainers are experienced with achieving weight loss and athletic results with countless individuals. don’t guess with your personal training, go to the place that solves all your health and fitness needs.

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3 ways to help a teenage athlete grow and develop

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3 ways To help the developing teenage athlete

Supplements are often a topic of concern for parents. Should the teenage athlete take supplements? It’s a tough question. Supplement companies are not regulated, which causes concern about what is in popular products, the quality, how much, etc. However, there is a short window of physical growth and development during puberty. From ages 8 to 17, nutrition is a huge factor in the child/teen’s development. It sets the tone for the rest of their lives. Often, this is the time when kids/teens are most picky. Another concern is the quality of the food we eat in the US. Unfortunately, food quality doesn’t always hold up. Even organic food can be misleading.

What to do… This article may not answer your food vs. supplements argument; however, hopefully, it will give you somewhere to start to help your teen grow and develop as effectively as possible. Here are 3 areas to consider with your teen’s nutritional and supplement needs:

Water Intake for the teenage athlete:

nutrition for the developing teenage athleteWater is the base of all processes in the body. Though currently, there still isn’t an exact number known per person, the developing athlete should get between 80-120 fl.oz. After a workout, game, or practice, they should drink at least 20oz of water per lbs lost. Keep the fluid in the body up kept and allow the body’s processes to be as effective as possible.

Protein intake for the teenage athlete :

No, not a high protein diet. The majority of the US doesn’t get enough protein daily. Most fast food places, convenient stores, rest stops have carbs and fats much more readily available than protein. While this makes carbs seem like the bad guy, they are not, but that’s a separate article. Protein intake for a developing athlete can range depending on activity and output. Ages 10-14, a safe number is the teen’s weight in Kilograms multiplied by 1.4. Example: 100 lbs – divide 100/2.2= 45.45 then multiply 45.45 x 1.4= 64g of protein. A fun tip to follow: the fewer legs, the better.. 4 legs: cow, -Ok-, 2 legs: chicken -Good-, no legs: Fish -Best.

Sugar needs for the teenage athlete:

Sugar is always a conflicted topic. Sugar can be a huge help for athletes after workouts, games, practice. It helps replenish glycogen levels, aids the protein absorption into the muscle by spiking insulin and allows the body a quicker recovery between athletic feats. This doesn’t mean it should be used for non-active days. Gatorade or body armor can be a helpful recovery drink when an individual is active. The low-calorie Gatorades are meant for individuals that just need more electrolytes, while the higher sugar ones are meant for during/post-game recovery for the body. They should not be drunk while playing video games or just hanging out. That’s when it’s misused. Sugar in small doses for the average person but for the athlete can be used effectively.

This age can be tough, most kids and developing teenagers don’t realize how important it is to give the body the nutrients it needs. so much happens in puberty and becomes permanent. Before using any of the information in the article check with a Dr. to make sure it fits the needs of the teenage athlete, especially if they have any health specific issues.

Written by:

Kirill Vaks BA, CSCS
Performance coach

 

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Kettlebell flow for hockey performance

The #1 Missing Piece to Your Hockey Training

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The #1 Missing Piece to Your Hockey Training

It’s hard to know what to focus on with all the noise in the hockey performance world now a days. You hear conflicting things from all angles…work on speed stuff, you need to be more mobile, do this program, this exercise is the best. How do you know what to follow? Although these all may be beneficial in some way, you want the most bang for your buck when it comes to your performance training. We’ll break down the #1 missing aspect in your hockey training program to maximize your results!

Using Weight as an Extension of your Body

Sounds cool…but what does that even mean? Everyone wants to lift huge amounts of weight to get stronger and be better on the ice, that can work to an extent but to truly maximize your hockey performance you need to be strong with your body moving in all planes of motion! To elaborate, you are only as strong as your body can handle that load in that plane of motion. Example: I can squat 400 lbs. But can you squat 400 lbs while stepping side to side or while you rotate? I’m going to take a wild guess and say…probably not! 

Mastering your Weight Transfer:

Weight transfer is everything when it comes to hockey! Shifting side to side, rotating your hips and core, changing direction quickly…these are happening all the time on the ice. Mastering your weight transfer will help you flow effortlessly on the ice while saving energy and stamina!

Here is a more in-depth explanation of weight transfer

 

When to Add Weight:

So where does the weight come in? Once you master your weight transfer you can begin to add some weight, always go lighter first. The goal is to be able to control the weight as an extension of your body, as well as flow from movement to movement effortlessly. This can be done with kettlebells, dumbbells and even barbells. We recommend mastering kettlebells and dumbbells first, then progressing to barbells.

Here are some great exercises using weight as an extension of your body.

 

How Does it Increase Hockey Performance?

You only need to be as strong as you need to be for the demands of your sport. In hockey you don’t need to move 400 lbs up and down, you need to be able to throw your weight in the corners, shift your weight side to side, rotate explosively, be strong on your skates in awkward positions…the list goes on! The stronger you can be in any and every position on the ice, the stronger hockey player you’ll be! So train to be strong in all planes of motion!

Where do I go from Here?

You still need to build the foundation first but using weight as an extension of your body and improving your weight transfer can take your hockey performance to the next level! If you’re not sure where to start, always start slow and light! You can always progress up. Consulting with a Hockey Performance professional can be a great idea as well! These are advanced movements and they will know the best way to progress you properly to avoid injury and get the best results!

 

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

 

 

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Boxing Training, Cardiovascular workout, Sparring, Boxing workout

5 Ways Boxing Can Enhance Your Life

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“Discover the Benefits of Boxing: Why It will elevate you.”

When looking for a change or just need something take you past a plateau, boxing may be your answer. There is no better way to find community, increase fitness and health, add confidence or develop a new skill. Here are 5 ways boxing can elevate you.

Elevates Overall Health:

Boxing, Team, Boxing Family, Boxing is Therapeutic, Boxing in Your Life

Experience a holistic health boost – from weight loss to enhanced cardiovascular performance. Boxing training refines coordination, sharpens reflexes, and hones reaction time. Intense sessions promote increased blood flow, fostering heart health. Punching mitts, working the heavy bag and skipping rope are a few types of cardio that will assist in preparing you to get into the ring to spar, where you really learn to control your breathing. This is a skill that will take your overall health and fitness to another level.

Enhances Full Body Strength:

Adopt the mindset of a fighter to not only fortify physical strength but also nurture mental resilience. Immerse yourself in boxing workouts, combined with cardio and calisthenics, to amplify full-body strength. The rotational and lateral movements in boxing training will undoubtedly improve your body’s overall mobility and stability. The ability to find full power in each punch comes from your body’s ability to generate power as one unit, no one muscle focus here!

Stress Reliever:Boxing Training, Cardiovascular workout, Sparring, Boxing workout

Discover the perfect stress release by engaging in the controlled chaos of throwing and dodging punches. Amidst the daily challenges of work, school, or life, find solace and rejuvenation by adding boxing training to your life.

Builds Mental Toughness:

Life is full of ups and downs, and has many similarities to a championship bout. If you get knocked down. You can either lie on the canvas, quit and miss the 10-count or you can dig deep, and unleash that deeper intrinsic motivation and desire to win and get back in there champ! Forge mental fortitude through boxing training, equipping yourself with tools to stand tall in any situation. Inside and outside the ring, develop the resolve to navigate through life’s toughest tests.

It’s Therapeutic:

Beyond being a combat sport, boxing emerges as holistic therapeutic medicine for both body and mind. Integrate boxing into your life to elevate physical capabilities, enhance appearance, and uplift overall quality of life.
Embrace the benefits of boxing and redefine your life. Lace up your gloves, step into the ring, and experience the transformative power of boxing. Embrace the challenge, reap the rewards, and make boxing an integral part of your journey towards a healthier, stronger, and more resilient you.”

Written by:

Thomas E. Kennedy III  

Boxing Coach 

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Drink More Water!

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Drink Your Gallon of Water Daily. Thank Me Later!

It’s no secret at this point: water is the only liquid that should be consumed in abundance on a daily basis. But do we know why? There are dozens of reasons. Let’s go over some of what this miracle beverage does for us!

  1. It’s the Elixir of Life!

Being hydrated helps allow your bodily systems to function properly and efficiently. When you’re hydrated, the fluids in your body get balanced. You won’t have dry mouth or the feeling of being thirsty because your saliva is being produced through hydration. You won’t have an itchy or dry nose and throat because being hydrated helps in the production of mucus. It also helps keep your joints lubricated so they move more efficiently.

  1. Radiant Skin!

Do you want your skin to look as luscious as your favorite Instagrammers? Hydrate! Your skin absorbs the water from the inside out! Think of it like watering a plant. You don’t have to pour the water on the plant; you have to make sure the soil or the plant’s roots are hydrated. The skin works the same way. Your skin will be less dry and wrinkly. Just ask the people with great skin what their secret is!

  1. ENERGYYYYYYYY!

Did you know that you don’t NEED the 300+mg of caffeine that you consume daily? At this point, you may need it to keep your headaches away from caffeine withdrawal, but your body doesn’t NEED you to consume that caffeine. Your body will feel way more energy replacing that coffee or energy drink with… MORE WATER!

  1. Weight Loss?!

Consuming 1 gallon of water daily WILL change your dietary habits. You will be more full so less likely to eat junk as it curbs your appetite. Metabolism also gets boosted when your body stays hydrated. There is even a concept that drinking 16 oz of water in a given hour, your metabolism will spike 30% for 30-40 minutes. So you can boost your metabolism every hour by drinking 16 oz of water every 60 minutes!

 

Written by:

Ryan Hoff ASFA-CPT

 

 

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find support in people who will challenge and elevate you

How to get unstuck: 5 ways to get out of a slump

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How to Get Unstuck: 5 Effective Strategies

Feeling stuck? It’s a common experience, but it doesn’t have to be permanent. Here are five effective strategies to help you break free from feeling trapped and stagnant:

Assess Your Routine:

Comfort is comforting, but it can also lead to feeling trapped in a monotonous cycle. While organized society has provided us with comforts like readily available food and entertainment, it’s also disconnected us from the primal instincts of fight or flight. Take control of your day by creating a daily essential routine that includes mandatory workouts, scheduled meals, and dedicated time for self-development. Challenge yourself to break free from the autopilot mode and actively shape your day.

Explore New Activities:

get unstuck, growth, feel betterFeeling stuck often stems from a lack of personal growth and new experiences. Break out of your comfort zone by joining a sports league, attending a meetup group, or starting a new hobby. Embrace the discomfort of the unfamiliar; as you overcome challenges, you’ll feel invigorated by the sense of accomplishment and personal growth.

Expand Your Perspective:

The people we surround ourselves with shape our outlook on life. If you feel stuck, it may be time to expose yourself to new perspectives. Challenge your mental state by reading 10 pages a day of material that offers a different viewpoint. By diversifying your reading material, you’ll gain fresh insights and expand your perspective on life.

Prioritize Your Health:

Maintaining your health is crucial for caring for yourself and your loved ones. Incorporate daily habits such as nutrition and exercise into your routine to ensure your well-being. By prioritizing your health, you’ll have the energy and vitality needed to tackle life’s challenges head-on.

Cultivate Meaningful Connections:

Surround yourself with individuals who inspire and support your personal growth. Seek out relationships that challenge you to befind support in people who will challenge and elevate you the best version of yourself and provide encouragement along the way. By fostering meaningful connections, you’ll create a supportive network that empowers you to break free from feeling stuck.

Incorporating these strategies into your life can help you break free from the rut of routine and rediscover a sense of purpose and fulfillment. Embrace change, seek new experiences, and prioritize your well-being as you embark on the journey to getting unstuck.

 

Written by:

Kirill Vaks BA, CSCS

 

 

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3 exercises for hip relief

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Top 3 Ways to Stretch the Hips for Hockey Players Using Foam Rolling

If you’re a hockey player, for that matter. We understand the struggle of dealing with tight hips. Hours spent skating weekly, driving from game to game, and traveling across states can put your legs through a beating. Consequently, you may experience lower back tightness or tightness in the groin, often stemming from tightness in the hip region. Here are three quick stretches to help loosen up your hips and improve mobility, specifically tailored for hockey players.

Foam Rolling: Why It Helps the hockey athlete

Placing the foam roller directly under the tailbone/hips helps alleviate pressure on the hips and enables a wider range of stretching. This is particularly beneficial for hockey players, whose hips tend to be in Anterior Pelvic Tilt due to the skating motion and stance.

Stretch 1: Leg Sweeps

With the foam roller under your hips, keep the knee extended and toes flexed to emphasize the groin. Perform leg sweeps in a circular motion, gradually increasing the size of the circle with each rotation. You may feel tightness being released, often accompanied by a “cracking” sensation. Take your time with this stretch, aiming for 5-10 reps clockwise and counter-clockwise.

Stretch 2: Lying Knee Pull (Hug)

After completing leg sweeps, shake out your hips and keep one leg extended on the ground. Hug your other knee to your chest and hold for 10-15 seconds to feel the stretch and allow the joint to relax. Slowly extend the hugged knee, shake out your legs, and repeat with the other leg. Perform 1-2 sets or as needed.

Stretch 3: Lying Hip Tilts

Begin by lying on the foam roller with your stomach facing the ground. Tilt one hip at a 45-degree angle onto the roller, while the other hip faces the ceiling. Use your bottom leg and arms to roll up and down on the hip flexors, focusing on areas of tightness. Apply pressure to the roller for 10-15 seconds to release tension. Roll after releasing and repeat as necessary, then switch to the other hip.

No Foam Roller, No Problem

If you don’t have a foam roller, you can still try these stretches, although you’ll experience a deeper stretch with the roller. Additionally, there are other bodyweight exercises to loosen up the hip/pelvic area, such as the Figure 4 Stretch and Kneeling Hip Flexor Stretch. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Boxing for health and confidence

Boxing is a form of art

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A Boxing Coach’s Insight On The Art Of Boxing

When the average person thinks of boxing, images of bloodshed, pain, and brutality come to mind. While boxing is often seen as the hurt business, I, as a coach deeply involved in the world of boxing, believe it is a true form of ART!
How can a sport as grueling and violent as boxing be considered art? Allow me to share my perspective.

Definition of Art:

1. The expression or application of human creative skill and imagination, typically in a visual form such as painting or sculpture, producing works to be appreciated primarily for their beauty or emotional power—works produced by human creative skill and imagination.
2. The various branches of creative activity, such as painting, music, literature, and dance. “The visual arts.”
3. A skill at doing a specified thing, typically one acquired through PRACTICE.
As a coach, I draw parallels between boxing and martial arts; both require careful instruction.
Mastering the fundamentals, techniques, skills, and diverse styles of boxing demands unwavering dedication and hard work. Boxing, like any true art form, MUST BE TAUGHT effectively to fighters eager to learn. In today’s fight game, there seems to be a shortage of old-school trainers who truly understand the art of teaching. The sport requires more teachers and historians of the game, not just strength and conditioning coaches. True students in the fight game are not merely willing to learn; they are eager to learn, embodying what it means to be COACHABLE. Patience, discipline, and a commitment to practice and repetition are crucial. World champions aren’t made overnight, and neither are formidable fighters!

Boxing Styles

As a coach, I emphasize that boxing styles define fighters, and mastering a chosen style is a result of years of training and relentless commitment. Notable styles include:
Boxing Training, boxing mitt work, shadow boxing, boxing step, defensive boxing• The brawler/slugger: This fighter goes toe-to-toe, applying constant pressure on the inside.
• The outside boxer: This strategic fighter avoids risks on the inside, maintaining distance with quick, long-range shots.
• The counterpuncher: A defensive master who anticipates and punishes opponents for their misses.
• The switch hitter: A versatile fighter capable of seamlessly switching between orthodox and southpaw stances, posing a constant challenge for opponents.

Uniqueness

Every fighter is unique, and as a coach, I encourage each individual to add their creative touch to their fighting style. Roy Jones Jr., for instance, defied traditional boxing styles with his powerful, speedy, slick, and unorthodox approach. Embracing and enhancing one’s uniqueness is what makes boxing a genuine form of art.

Mindset and Focus

As a coach, I understand that only a select few fighters are wired to enjoy the mental strategizing and chess matches to methodically break down opponents. Visualization is key, from training shaping the mind, body, and soul to envisioning the entire fight process before it even happens.
The art of boxing is the ability to visualize a masterpiece and continuously put in the work to bring it to life!

Written by:

Thomas E. Kennedy III 

Boxing Coach

 

 

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hoodie up

5 ways Boxing is your medicine

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“Unlocking the Power of Boxing: 5 Ways It Enhances Your Life”

 

Boxing: often misunderstood as a brutal, savage sport. But in reality, it’s a potent elixir for success. As a boxing coach, I’ve witnessed first hand the transformative power of this noble art.

Embrace the Present Moment:

In the ring, there’s no room for dwelling on the past or worrying about the future. Boxing demands complete focus on the present. Whether you’re learning new techniques, honing your footwork, or sparring with a partner, the key is to stay in the moment. Boxing trains you to silence distractions and be fully engaged in the task at hand.

Strengthen Your Mental Resilience:

Boxing is like a game of chess played with your fists. Every move you make has consequences, and there’s no one to blame but yourself. Through rigorous training and relentless practice, you learn to adapt on the fly, even under the most intense pressure. This mental toughness translates beyond the ring, instilling a sense of control and accountability in every aspect of your life.

Unlock Your Full Potential:

As your coach, my mission is to help you discover the depths of your ability. Together, we’ll embark on a journey of self-discovery, pushing past your limits and unlocking hidden potentials. Trust the process, and allow the culture of the community, the coaching and the desire to get better, unlock the greatness.

Forge Bonds in a Strong Community:

Boxing isn’t just an individual pursuit; it’s a team effort. Surrounding yourself with like-minded individuals who share your passion for excellence creates a powerful support network. Together, we’ll celebrate victories, overcome challenges, and grow stronger as a community. Being surrounded by people that don’t just talk but must be actionable, is special.

Find Sanctuary in the Gym:

Step into the gym, and leave the outside world behind. Here, amidst the rhythmic sound of skipping ropes and the thud of gloves hitting the pads, you’ll find peace. No phones, no distractions—just pure, unadulterated focus on self-improvement. Embrace the process, stay consistent, and watch as boxing becomes your sanctuary of growth and empowerment.

Boxing is more than just a sport—it’s a form of medicine for the mind, body, and soul. Embrace its teachings, trust in your coach, embrace the people and let the transformative journey begin. unleash the champion within you.

Written by:

Kirill Vaks BA, CSCS, 

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