Process

Top 6 Health and Performance solutions: How nutrition can be used to Improve Recovery and Healing 

Top 6 Health and Performance solutions: How nutrition can be used to Improve Recovery and Healing 

  These all help in the management of the inflammatory response that is triggered from heavy bouts of exercise and or competitive event. These foods also provide the vitamins and minerals needed to promote healing and repair                                         

Build a Stronger Kid: Lift and Learn

Build a Stronger Kid: Lift and Learn

You can’t be soft your whole life especially when you are young person who wants to feel confident and comfortable in your own skin as you grow into a teenager and then into an adult. This is an age old question that goes back as far as I can remember, I tried to find out where or who came up with this myth and google failed to give me the definitive answer. But that is not important, what is important is that we are going to look at the benefits of learning to lift by briefly looking at the process of LEARNING to lift weights,

Finding The Function in Disfunction: The Foundation of Functional Training

Finding The Function in Disfunction: The Foundation of Functional Training

The assessment that I use to evaluate the movement of my clients is inspired by the FMS and there are elements of the FMS in my 4 point movement assessment. What I am looking for with my basic knowledge of human movement and kinesiology is making sure that the athlete has good, ankle, hip, and shoulder. I also assess Thoracic mobility and stability which affects everything from your breathing to your shoulder and lower back health. I started producing a series of videos showing exercises that I use to improve the strength and the mobility of these three key areas, here is one of them......

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will  influence my behavior to a certain extent and if I don’t recognize this negative influence my  environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.

The value of what you do

The value of what you do

Tonight I had the opportunity to attend a high-speed networking event and I learned a lot about myself, I am beginning to see how to communicate my “message” and my purpose in a more effective way. I have come to the realization that connecting with people is the best way to reach people, not by manipulating their emotions but connecting with them, don’t sell yourself be yourself within your purpose. I am on a mission to reach as many people as I can so that I can show my value to the people who are ready to receive my message.

Are you Ceasar?

Are you Ceasar?

As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.

Is your success Too expensive?

Is your success Too expensive?

 Everything has a price, what price are you willing to pay to reach your goal successfully? What are your goals? Or do you just have dreams and aspirations inside your head in a confortable place that you just admire and they are fun to think about. Where is your plan if action to make your dreams a reality? And most importantly what price are you willing to pay to make it happen? Those are the questions I ask myself everyday some days I have to force myself to make my actions match my goals. Over the last year my goals have been good but that were not great!

Six Proven ways to Boost Your Metabolism

Six Proven ways to Boost Your Metabolism

These are just a few suggestions on how to increase your bodies ability to burn calories more efficiently, and help you maintain your healthy body weight.

The Right Formula: Supplementation for Health and Performance

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Finding the right supplement to give you that edge to reach your health and performance goals can be overwhelming. With all of the choices available it can seem nearly impossible to chose the most complete supplement to include in your nutrition plan . There are hundreds of companies that develop and sell supplements world wide, and in the United States did you know that there is no regulated testing method, or system of evaluation that reassures the consumer that the supplements that they are buying contain the ingredients listed on the packaging. Shocking right! Its like a game of russian roulette with a powder scoop.  You need to know if there are any potentially harmful ingredients that may cause injury or banned substances that my lead to suspension and loss of playing time. Since the supplement industry is not regulated by a government agency like the FDA, anyone can create a supplement and sell it on the open market.  

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Here are several resources to help guide you and give you feedback on the supplements you chose.  

If you have questions about any supplements here are three third party dietary supplementation certification organizations that you can go to their website and consult: 

·       The Gold Standard In Dietary Supplement Certification(link)

·        ConsumerLab.com(link)

·        NSF International(link)

The F.R.E.A.K. in you needs to "R"ecover

In this second installment of the Atlas Pro Training train like a F.R.E.A.K. blog series were are going to talk about Recovery, where all the "MAGIC" happens! If you have trained or been coached by me you have heard this over and over again, and it has paid off for you. Sometimes its human nature to want to train until you are drained, which is referred to as "overreaching" by most professional strength and conditioning coaches and trainers. This is essential to achieving the maximum physical and mental benefit from your training program, preparing your mind, body, and spirit for competition. BUT there would be no gains without a proper recovery plan that includes three main elements  Sleep, Active recovery/dynamic stretching, and massage

SLEEP

The key to any effective recovery plan is to consistently implement all three of these suggested habits into your lifestyle as an athlete. This may seem simple to just get some sleep right? But in most cases, it is not always easy to find the time to get the recommend 6-8 hours of quality sleep that is required for the body to repair and recharge. It is possible though if your recovery is a priority to you and you want to be the best at what you do, here are a few suggestions that may help you get the sleep you have been missing.

  1. Schedule your bedtime and stick to it!
  2. Try chamomile/sleepy time tea  
  3. Read a book in a quiet space
  4. Meditate
  5. Remove all distractions from your sleeping area; phone, tablets, television,   
  6. Listen to music with no words like Jazz, Classical music, etc.

These are suggested strategies have helped me (a chronic light sleeper) to this day develop quality sleeping habits, understand that sometimes the quality of the sleep you get is better than the quantity. I have found that the way I prepare to sleep has helped me develop a routine that has changed my behavior beyond just changing my habit.

ACTIVE RECOVERY  

Next, we are going to look at active recovery and what is actually is. Active recovery is participating is light physical activity, in efforts of maintaining a mobility and flexibility. The low levels of intensity will allow the body to rid itself of lactic acid and other harmful substances by "flushing" the muscles using movement. There are several examples of active recovery that I have suggested my clients do that are light low-intensity forms of movement, here are a few:

  • Beginners Yoga
  • Dynamic Stretching
  • Light Jog
  • A pickup game of your favorite sport
  • Yard work
  • Walking

MASSAGE THERAPY

The use of massage has been the chose from or rest and recovery for most people for decades.  But most people consider massage a luxury, which in some case may be true, but massage is essential to helping the musculature and the tough outer covering called Fascia. During heavy bouts of exercise, there are small micro-tears that occur in the muscle tissue and the fascia and musculature become misaligned and pulled out of place causing knots and kicks that may cause some pain and discomfort. Massage therapy can be applied to everyone recovery plan and should be considered essential to improving your health and performance. Here are a few examples of massage therapy:

  • Deep Tissue Therapeutic Massage
  • Foam Rolling/Myofascial Release 
  • Cupping Therapy  
  • Body Tempering
  • Proprioceptive Neuromuscular Facilitation (PNF Stretching)
                                                   Body Tempering

                                                   Body Tempering

        Tempering Rollers

       Tempering Rollers

                           PNF Stretching

                          PNF Stretching

                             PNF Stretching

                            PNF Stretching

 

Your recovery plan should be simple yet complete and include all the elements that I mentioned earlier, this could be the difference between gaining the edge you are training for to compete and perform at a high level, or losing that last 10 pounds that have been stuck to you after several months of training sessions. Your recovery plan sets the tone for your training program. To train and perform at a high level you need to recovery like a F.R.E.A.K.