Having junk food present, even if it is not intended for you, is more likely to be eaten by you — especially when you’re hungry! As the saying goes “out of sight, out of mind”.
Replace these foods with more nutritious foods that will keep you satisfied. Foods like nuts, seeds, Greek yogurt, veggies & hummus make great snacks.
Having a protein at every meal is a great way to help you build muscle, regulate blood sugar levels and keep you feeling full, longer. Stick to non-processed, protein sources like eggs, chicken, turkey, fish and Greek yogurt.
Sleep is incredibly important for fat loss, strength, and recovery. Drinking caffeine throughout the evening is only going to delay or disrupt your sleep, elevate stress hormones and hinder weight loss. In fact, this spiral of elevated stress hormones and lack of sleep actually promotes you to store fat.
Instead of reaching for another coffee, increase your water intake or switch to green tea.
We have all heard that our bodies are 60% water. Why does this matter?
Water is crucial for keeping many of our bodily functions working properly. Being properly hydrated improves our energy, performance, cognitive and immune function.
How does this affect fat loss?
Drinking more water helps us feel more full, preventing us from overeating. At the same time, when we drink more water, we are less likely to drink other, high-sugar, high-calorie drinks.
Start by aiming for 8-10 cups of water per day. Adding in more fruits and vegetables can help as well.
Failing to prepare, is preparing to fail.
This goes off #5. Always cook extra of your home cooked meals as this makes meal prep easy throughout the week. Make big, healthy batches of food like chili on Sunday and have yourself a week’s worth of lunches.
Portion sizes in America today are at an all-time high. What used to feed 2 or 3 people is now overfeeding one. To avoid taking in too many calories at your next meal, especially when you eat out is to be mindful about how full you feel.
Instead of eating until the plate is clean. Stop eating when you feel about 80% full.
This could be the most important tip of all.
Too many people, want or wish things to happen but aren’t specific enough about them to actually makes things happen. This leads us drifting through life without an action plan. Setting goals is a fantastic way to keep you focused and accountable to what you want.
Goals must be:
Make sure your goals aren’t something broad like I want to eat more vegetables. Instead, pick something more specific like I will eat vegetables with 2 meals/day. This will push you to take targeted action towards that goal.
2. Written down
Writing them down creates an unbelievable amount of accountability. Seeing it every day keeps it in mind and you focused on the mission.
3. Have a timeline
Set a deadline for your short and long term goals. This will help you stay focused and keep you taking targeted steps towards your goals.
Make sure you can track your progress with measurable goals. This will help you see if the action plan you are taking is working or if you need to change things up.
These must be your goals. Not your husband’s or friends. When they are yours they are much more likely to become a reality.
There is nothing like a team in reaching your fitness and nutrition goals. We see it every day at Atheltic Preparation within our group training programs. It is amazing what can happen with the encouragement and support of others. When it comes to changing your nutrition having a group or individual there to support and hold you accountable goes such a long way to help you stay committed.
On the flip side, an unsupportive spouse or friend can really derail your progress.
Too many people try to improve their nutrition on their own. Nowadays there is so much information and gimmicks it’s becoming harder and harder to figure out what is good information and good marketing.
This is where a coach can come in to provide you with the right knowledge and steps to help clear the confusion and get you on your way to the healthiest and happiest you!
Supporting your exercise with proper nutrition is crucial for a leaner, stronger you. Fueling your body with junk or not enough food is a recipe for a bad workout and bad results. Eating the right foods will give you the energy to support your workouts and allow you to push harder and longer.
Everything you need to know about what to eat before your workout can be found HERE!
One of the most important meals you can have is after your workouts. Having the right foods when you’re done training is crucial for improving recovery and soreness allowing you to build muscle, burn fat and get ready for your next workout!
Everything you need to know about what to eat before your workout can be found HERE!
Cooking more at home will help you eat more real, nutritious foods. Not only that but it will allow you to see what exactly is in the foods you are eating as many packages and foods from restaurants are full of high-calorie additives.
Cooking at home is a great way to get the family involved as well!
Protein smoothies are one of the best and quickest ways to get a ton of good nutrients. Combining the right ingredients will provide you a vast amount of vitamins, minerals, protein, and energy!
“Don’t eat anything incapable of rotting.” – Michael Pollan
The majority of your diet should be made up of foods that come from the earth. These are non-processed, real foods packed with nutrients that are great for boosting energy, shredding fat, and reducing your risk of disease.
You can find these foods on the perimeter of the grocery store next time you’re shopping.
Grocery shopping while hungry is going to make you rush and make poor food choices. You will make poor food choices based on cravings rather than rational thinking. Then after filling your house with bad foods, you have set yourself up for a week of bad eating. (See #s 1 and 5)
There is a popular belief that eating fat makes you fat.
In reality, eating too much makes us overweight.
Healthy fats (poly/monounsaturated), such as avocados, nuts, seeds, coconut, grass-fed butter, and salmon are full of heart-healthy fats that are crucial for things like immune and cognitive function and nutrient absorption.
They also help you feel full longer and help improve body composition.
Start with a 1-2 thumb size portions of healthy fats at each meal.
Something special happens when you have a small win.
You have another one. And another.
It can be as simple as replacing a takeout meal with a home-cooked one.
You start to see that change is possible and start to build some serious momentum.
One of our TEAM Training members lost over 15 pounds with this strategy. See below
The weekend cannot be treated as a vacation from healthy eating every week.
The weekend comprises 2/7 days of the week. That’s 30% of your week.
Doing this makes you lose momentum and can take you out of the swing of things and in the nutrition and fitness game, consistency is king.
The key to reaching your goals is progress.
We are a big fan of what is known as MED (minimal effective dose)
This refers to the smallest amount of change needed to have a positive impact.
Small changes will keep you progressing and make sure you do not try to overhaul your entire nutrition, getting overwhelmed and setting you up for failure.
Fad diets and 21-day fixes don’t work.
We know that because they are exactly that, short term.
Any results seen in a short term diet are completely lost afterward, often times with even more weight gain. This is because they are not sustainable.
Focus on eating a healthy diet and incorporating that as a new part of your lifestyle and you will be able to see steady results and keep fat off over the course of your entire life.
If you bend your credit card, what will happen? A nasty little crease down the middle, right?
Now, what if you continually bent, folded, twisted it apart? Through gradual stress of wear and tear It would eventually break apart right?
Same thing with the repetitive stress of sport!
There’s a reason athletes don’t play games, back to back because stress accumulates and builds up if you don’t rest and recover from that stress than you are more likely perform at a lower-level and also drastically more likely to increase your injury rate.
“Athletes who specialized in one sport were twice as likely to report previously sustaining a lower-extremity injury while participating in sports (46%) than athletes who did not specialize (24%). In addition, specialized athletes sustained 60 percent more new lower-extremity injuries during the study than athletes who did not specialize.”
More than 60% of student athletes were exposed to new lower limb injuries!
This alarming injury rate in youth athletes can stem from the fact most sports demand an asymmetrical motion such as a pitcher who constantly throws from their throwing side, a baseball swing constantly in one direction, a lacrosse player who shoots from their dominant side.
This creates a repetitive pattern and motion that an athlete’s body becomes highly efficient at and ingrains a motor pattern in their brain which an athlete needs to succeed and allows them to perform at a high level.
There is also a downfall that comes along with this (especially when competition is involved) and that is that the body will do whatever it takes to complete the task you ask of it, even if it’s less than optimal or inefficient way to achieve the desired outcome.
You see this most common in throwing athletes , they’ll say “he throws with his arm” which means he’s using too much of his shoulder to throw the ball. He’s not driving enough from his lower body which places excess stress across his shoulder, elbow and wrist joints when that same stress should be distributed more throughout his powerful hips, legs and trunk which are made for producing and withstanding those higher forces.
Which leads us to the Law Of Repetitive Motion:
We’ll stick with baseball for this example in the top part of this equation:
In order to figure out when an injury can occur to these tissues (muscle, ligament , tendon etc.) shown by the letter (I), you have to multiply the number of reps (N) x the force of each rep (F).
(So again baseball, let’s say N = pitch count and F = velocity, so let’s say he threw 88 pitches x 75 mph)
Now, in order to reduce the top part of the equation, are you going to reduce the velocity in which he’s throwing the baseball? No! That’s why kids come in and train with us, not just because they like training, but because they want to throw 90, so throwing slower or reducing (F) is not an option…
Should we reduce the number of reps thrown (N)? Yes and no.
Of course, we could reduce the pitch count, but he needs to be able to go deep into the game for his team and be able to throw 70+ pitches or he won’t be earning a scholarship any time soon. Therefore we need to keep his forces (F) and number of reps (N) relatively high, closely monitored and appropriately progressed.
In order offset the repetitive stress of sport the doctors in this video below talk about repetitive stress injuries and how to address that issue in youth training.
So the two questions we must address about quality training are:
The easiest way to get your muscles, ligaments, tendons stronger is through strength and speed training. You must apply stress so the muscle gets bigger and stronger which will increase the athlete’s ability to throw harder because they can produce more force. In addition to being able to produce more force, the stronger muscle will also be able to absorb more force which is important whether it’s the baseball players rotator cuff, a football player who has to make a sharp cut or a lacrosse player who needs to create a scoring opportunity. All scenarios will require an athlete to produce and absorb force such is explosive sport motion!
Youth athletes should start participating in a strength and conditioning program young as 8 years old and continue throughout their entire development to maximize performance but also create a healthy and active lifestyle.
Training guidelines for youth athletes can be seen here set by the Long-Term Athletic Development model of Canada:
A simple way to keep their training and skill practice relatively high is through two things:
Properly progressed training for youth athletes or any athlete can be for their sport or in the weight room, we’ll use the baseball player in this example:
After the off-season you start a throwing program, let’s say it starts with 40 throws / workout and progressively builds up to 100 throws / workout over the course of a 3-4 month time span.
This allows the athlete to build strength and resiliency to the specific motion he/she will be performing without doing too much, too quickly. Doing too much, too quickly causes injury and could force them to miss a season or perform less than optimal during their sport season if they are always dealing with a chronic injury.
The same is true if you do too much in the weight room too quickly. Many times an athlete will start to develop tendonitis (inflammation and achy sensation) of a certain joint, let’s say the elbow for the throwing athlete.
Optimizing movement efficiency comes down to teaching and coaching of technical skills, the “how to” perform a task such as throwing a baseball properly. When the athlete is coached up, they can learn how to use their body to maximize their performance instead of relying inefficient motions that can lead to injury with repetitive use such as the elbow joint from the heavy “arm thrower” example above.
Again, in the weight room if an athlete has elbow pain during a rowing exercise, it can be modified by changing his hand grip to a more neutral position (thumbs up) to avoid additional stress to the elbow. This will make him /her more efficient and they’ll get more out of the training while minimizing risk of injury.
Not only does an off-season allow the athlete a mental break from the sport, and time to get a more variety of skills to become a faster and stronger athlete, it also allows them to get more high-quality reps in of their sport specific motion due to increased muscular strength while avoiding overuse injuries caused by the repetitive stress of sports motions.
Kids need to practice their sport skill to master their craft, they have to put in the work. We just don’t want them doing too much of one thing (their sport) and not enough of the other (training, playing other sports, being a kid).
What an athlete does all year will affect their performance for their sport so it should follow a periodization model which simply means, a plan for training.
Having a plan in place to maximize performance (throwing velocity and hitting) and minimize injuries (overuse injuries / rotator cuff) is what a strength and conditioning coach can do for youth athletes by shifting the training focus around the time of the year.
Sticking with Baseball, here’s a periodization plan for High School Baseball:
Each “period” (Off-Season / Pre-Season / In-Season) of the year will have a primary focus and secondary focus with developing physical qualities for the athlete. But all things done for the entire year should be focused on improving baseball specific goals such as sprinting faster, throwing harder, increasing bat speed etc. in one form or another (see below).
|Baseball||Off-Season (Aug-Nov)||Pre-Season (Dec-Feb)||In-Season (Mar-July)|
|Primary Focus||Speed / Strength Training (3-4x / week)||Baseball Specific Work (throwing, hitting etc.)||Play Baseball!|
|Secondary Focus||Baseball Specific Tasks (throwing, hitting etc.)||Speed / Strength Training (2-3x / week)||Strength Training (1-2x/week)|
The deciding factor in the development of the physical qualities is the timing of when to perform certain exercises in an athlete’s training plan so they can be prepared for the specific tasks to perform their sport at their highest level.
To make this example more vivid, there’s no good reason to have a baseball player run a mile because it’s not required in their sport, but it IF you did have them run a mile, it would be better suited in their Off-Season phase of training (but there are much better methods to get better conditioning benefits for the athlete).
As you start in the Off-Season you will do much more general work that DOES NOT mimic baseball, but these things are still going to help improve their performance come the beginning of the season.
Things like lifting weights, building up their aerobic base for endurance, address asymmetries in movement patterns, let’s the body restore from the repetitive motions of baseball.
As you start transition to the Pre-Season you will see a shift of baseball specific work starting to take the primary focus of dialing in your arm slot, timing of swings while, all things that you’ll do for your sport while you continue speed / strength training, but it’s just less of the focus because we want to do baseball things very well, not lift weights very well.
While athletes still can and should train In-Season…they need to play their sport to full potential!
Parents have work, food, tournaments, picking up kids etc. to worry about and simply is not much of a realistic thing to add one more thing on their task list, so don’t bother.
Everything the athlete does should be focused on improving the performance of their sport, but it should not always mimic the sport motions.
According to what FootballScoop found about college coaches and their affinity for multi-sport athletes many of the big time college football programs such as Alabama, Ohio State, Notre Dame that more than 85% (61 of 72 total recruits were multi-sport participants— TrackingFootball.com (@TrckFootball) August 5, 2014
Think Urban Meyer’s staff just recruits from specialized camps and 7vs7, think again, 47 recruits since 2013 and 42 (89%) HS multi-sport — TrackingFootball.com (@TrckFootball) January 12, 2015
The reason we believe multi-sport athletes have a higher success rate than single sport athletes can be visualized through knowing how to build a skyscraper.
Did you know before they build a skyscraper….they first dig into the earth.
That’s right, they dig DOWN into the opposite direction, into the hard core of the earth before building up.
Because they know that if they want this skyscraper to withstand the test of time, heavy winds and not fall over, they need to anchor a solid foundation!
Youth athletes development should be viewed in a similar way.
The first phase of youth athlete training is to establish a HUGE foundation (fundamental movement) and you do that by playing multiple sports / activities from a young age which will give them a competitive advantage as they mature and develop (see Long-Term Athletic Development photo earlier in the post).
This benefit of this foundational phase is variety and diversity of skills such as:
The variety and mixture of tasks are working from a young age to teach the athlete how to respond to all of the different stimuli to the brain whether through eyesight, feel, audio or any of the other main senses.
So what if from an early age, the kid only played football, he’s known one sport and one task to catch a football.
Say later, he wanted to play baseball in high school, while he’ll still be equipped to play baseball he could be lacking simple motor skills he could’ve developed at a younger age to help him later in his career.
If that sounds goofy, check out why college coaches are seeking out multi-sport athletes:
The Notre Dame women’s basketball team is ranked #2 and undefeated thanks in part to remarkable sophomore Jewel Loyd of the Chicago area. Notre Dame head coach Muffet McGraw says there is no doubt Loyd is the greatest athlete they have ever had player for the Irish. This week in a story in the Toledo Blade, Loyd attributes her foot work in basketball to fast reflexes needed in the doubles game. She also says her hand-eye coordination was helped greatly by playing tennis.
Chris Bates, head coach at Princeton, says his own son Nick plays lacrosse, soccer and basketball.
“He plays these sports because he loves to do so,” said Bates. “But even now, some of his coaches want him to play across several seasons. We have to draw some limits, and explain that in the spring, he’ll be playing lacrosse and not soccer, which he plays in the fall. The boundaries have to be clear. I’d frown on having my son play just one sport. There are lots of transitive properties — things like spacing, vision and defensive footwork — that he brings from one sport to the other.”
In addition to having his own son play multiple sports coach Bates went on to share how he believes high school athletes might actually be “peaked” in high school where some might have already hit their full potential and will start to burn out while multi-sport athletes will have a bigger advantage and opportunity to grow and “blossom” into an even better athlete once they specialize in their sport.
This allows the athletes to be kids which allowed them to play and develop properly. It’s great to see even how these athletes start to recognize and correlate certain skills from other sports and how they cross-over into their “main” sport such as in this ESPN article highlights how:
Of the 128 quarterbacks surveyed — 73 active, 55 retired — 122 played at least two sports in high school (95 percent). Nearly 70 percent played three or more. Five backups (Matt Flynn, Matt Barkley, Tom Savage, Aaron Murray and Zach Mettenberger) were the only active players to report single-sport participation.
While science, top level sport coaches, strength and conditioning coaches, researchers all point to athletes playing multiple sports for very valid reasons it’s even more impactful coming from the athletes themselves.
In this video of Christian McCaffery a NCAA College Football Player Of The Year in 2015 and running back for Standford University was interviewed in high school and offers his perspective as a youth athlete on playing multiple sports:
Photo credit: BelievePerform
It has been often attributed and debated that there are 2 key factors an athlete should increase if they wanted to sprint faster.
The main 2 factors believed to contribute to faster sprinting speeds were:
1 – Stride Length – The distance between foot contacts
2 – Stride Frequency – How many foot contacts are made
As science and critical thinking and the research of Peter Weyand from Southern Methodist University conclude in this video that neither of those two factors are the cause of faster sprinting speeds, but rather the effect of increased force production into the ground.
The simple translation is this…the higher level athlete who sprints faster is able to apply more force by striking the ground harder!
Now before you go “stomping” around thinking you’re sprinting faster let’s dig in a bit deeper for better application.
On the graph’s Y-Axis (vertical) showing 100-800 is showing how much force is being applied in pounds.
On the graph’s X-Axis (horizontal) showing 0 – 0.25 is how long it takes for the force to be applied in seconds.
In this study they used 100m and 200m track and field sprinters which are represented in the black line shows the faster athlete with a higher force output (roughly 750 pounds) in roughly .16 seconds.
While the red line shows soccer, football and lacrosse athletes which were slower in comparison with a lower force output (roughly 650 pounds) in the same time frame of .16 seconds.
So the athlete who can produce more force, especially in the same time frame or less will be the faster athlete.
While this is a glaringly simple idea to comprehend what’s really going on here is this….
He’s applying 750 pounds of force in .25 seconds!
That’s kind of like this strong animal Brandon Lilly deadlifting 755 pounds raw
Real quicly do this > Take out your phone out of your pocket and open up stop watch
Now, I want you to tap as quickly as you can the “start” – “stop” button,
How long did it take?
The blink of an eye? That’s the same time frame it took this athlete to produce 755-pounds of force!
I timed Brandon Lilly’s deadlift and it was a bit under 2 seconds.
> That’s generating the same amount of force, but 12x faster! <
PLUS if that is not enough, the sprint athlete generated that 755 pounds of force while on one leg…BOOM!
I couldn’t find a 755-pound single leg deadlift by the way because sprint forces cannot be duplicated in the weight room!
Now that your mind is as blown as mine and we are in awe of what’s truly happening while athletes sprint and we know that Speed Is King!
The athlete must be able to generate, withstand and deliver forceful foot contacts to propel themselves at top speeds.
They do this by:
“They cock the knee high before driving the foot into the ground while maintaining a stiff ankle. These actions elevate ground forces by stopping the lower leg abruptly upon impact.”
Peter Weyand, director of the SMU Locomotor Performance Lab
The higher the athlete can overcome gravity, raise their COM (center of mass aka hips), the more potential they have to deliver a forceful hammer of hip and knee extension down on a stiff ankle joint to the ground.
I’ve heard it best put by Coach Nick Winkelman saying:
“Think of the thigh as a hammer, and your lower leg as a nail. The higher you pick the hammer up, the more forceful blow you can deliver to the nail”
Same is true if you think about punching, if you want to punch someone, you cock your arm back for a more forceful swing, if you only pull back half as far, you limit the force or how hard you can hit.
The researchers dually noted what makes these athletes speed elite versus others is:
“We found all the fastest athletes applied greater ground forces with a common and apparently characteristic pattern that resulted from the same basic gait features, What these sprinters do differently is in their wind up and delivery mechanics. The motion of their limbs in the air is distinct; so even though the duration of their limb-swing phase at top speed does not differ from other runners, the force delivery mechanism differs markedly.”
The athletes who sprint faster are able to deliver a more forceful punch to the ground while maintaining a stiff ground contact which limits leaks of energy for each foot strike.
If the athlete strikes the ground with a “soft” strike such as toes pointed down instead of up, or too much knee flexion that energy will be lost causing power output to be dumped and reduced when it needs to be re-directed from the ground reaction forces (when the force travels back up the leg and gets used for sprinting faster).
Lastly to wrap up in a more visual sense is to check out this video from Scientific American
Are running speeds maximized with simple-spring stance mechanics?
A Visual Guide To Running Like An Olympian, Scientific American
University of Minnesota’s Strength & Conditioning Coach Cal Dietz breaks down the transfer of speed performance from his presentation at the Central Virginia Sports Performance clinic from 2011.
In Video 1 You’ll learn :
In Video 2 You’ll learn :