Vegetables are the Original Multi-Vitamin

Vegetables are loaded with vitamins and minerals that are crucial for bodily health and growth. The best multivitamins can't come close their overall nutritional power, and even if they could, your body would still make better use of the same nutrients in plant form.

"A DIET RICH IN COLORFUL VEGETABLES PROTECTS YOUR BODY FROM THE DAMAGING EFFECTS OF UNSTABLE FREE RADICALS AND COMBATS INFLAMMATION."

A couple of examples: the B vitamins found in green leafy veggies help convert the food we eat into usable energy (in addition to many other functions); and other vitamins and minerals help facilitate countless chemical reactions in the body. Plus, antioxidants, as you've no doubt heard, help decrease the free radical-induced inflammation, oxidative stress, and subsequent muscle cell damage we incur from training and other stressors.

So why not just pop an antioxidant supplement and call it good? First off, scientists have yet to uncover all of the actions of antioxidants in the human body, and there is a plethora of antioxidants which haven't even been identified yet. And though some antioxidants are sold in supplement form or added to protein drinks, nutrition bars, and other foods, there is a synergistic effect of antioxidants found naturally in vegetables that science simply can't replicate.

DID YOU KNOW?

A VEGETABLE'S COLOR SIGNIFIES ITS ARRAY OF ANTIOXIDANTS, SUCH AS VITAMINS C AND E, CAROTENOIDS, AND POLYPHENOLS. EAT A FULL RANGE OF GREEN, YELLOW, RED, AND OTHER COLORS TO RECEIVE THE MAXIMUM BENEFIT!

In short, experts don't know every reason why vegetables work, but it's clear that they do—and better than any man-made substitute. This is reflected in studies of populations with primary plant-based diets. Over time, people in these cultures are far less likely to be obese; they enjoy a longer lifespan; and they have a decreased risk of developing a number of chronic diseases.

The general admonishment to "eat more veggies" is perfectly legitimate, but if you're looking for a more concrete recommendation, here are three veggies you should get to know.

KALE 

This goes for all dark green leafy veggies, but we give kale top billing to emphasize that its growing popularity is well-deserved. Kale is a nutrition powerhouse, packed with fiber and copper—one nutrient that is hard to get in a normal diet—and an excellent source of manganese, iron, vitamins C, A, and K, and myriad phytonutrients.

If you're wondering what to do with this prehistoric-looking green, you could sauté or steam it like spinach. Even easier, cut out the rib, chop the green, and use it in a salad. Many athletes replace traditional potato or tortilla chips with kale chips because they are lower in calories, easy to customize, and packed with nutrients.

Lest you think that shredded iceberg lettuce on your burger is just as good, let's be clear: Green leafy vegetables are not all created equal. Choose those that are dark green in color and you'll get greater nutrition bang for your buck thanks to the fiber and nutrient content. Dark green leafy veggies contain folate, which has been shown to boost vascular function and blood flow, as well as the antioxidant lutein, which is found in the retina and helps eyes adjust to bright light and filter out harmful blue rays.

There are many dark green leafy vegetables to choose from: zesty arugula, crisp romaine lettuce, or spinach with its softer texture and slightly bitter taste. Aside from salads, dark green leafy veggies can be added to any number of dishes. Give sandwiches or wraps a little crunch by adding romaine.

Get creative with cold quinoa, barley, or rice dishes by adding chopped spinach or arugula. And as Chicagoans have long known, you can also top pizza with spinach or other greens.

YAMS 

Seconds after Usain Bolt broke the world record in the 100 meter dash at the 2008 Beijing Olympics, his father Wellesley famously revealed his son's performance-enhancing secret: "It is definitely the Trelawny Yam," the elder Bolt told reporters.

"YAMS ARE EXCELLENT SOURCES OF VITAMIN C, MANGANESE, FIBER, AND VITAMIN B6, AMONG OTHER VITAMINS."

While the world's fastest man has a clear preference for his hometown's namesake tuber, the rest of us have more options. Yams come in a number of varieties with flesh ranging from white to purple, and skin that may be white, pink, brown, or black. They are all excellent sources of vitamin C, manganese, fiber, and vitamin B6, among other vitamins. Yams are also rich in potassium, a mineral that helps keep blood pressure within normal limits and can prevent muscle cramping. Plus, as Bolt knows, yams are a great source of complex carbohydrates for lasting energy.

If you, like many people, go to the store to buy yams and end up buying sweet potatoes instead, don't sweat it. While the two aren't identical, sweet potatoes are also a great source of complex carbs, vitamins A, B5, and many of the other nutrients as yams.

BEETS

The secret is out! Athletes everywhere are gulping down beetroot juice, and beet extracts are

increasingly showing up in pre-workout supplements. Don't write this off as just another fad, because a growing body of research supports the potential benefits of nitrate-rich beets and beet extracts for athletic performance.

In the body, nitrates are converted into nitrite, which then generates nitric oxide, a short-lived gas that expands blood vessels for greater blood flow, improving oxygen and nutrient delivery to working muscles.

**Remember to

1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. Work on flexibility
4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

ASPT Shopping List

This shopping list is good for all Architech Sports Athletes. Print this out and take it with you to refer to when you do your food shopping. When you are shopping you can use the (breakfast, lunch, dinner) as guidance for which foods fit with what meals.

Proteins 

• Boneless, Skinless Chicken Breast (Lunch, Dinner)

• Tuna (water packed) (Lunch)

• Fish (salmon, sea bass, halibut) (Lunch, Dinner)

• Shrimp (Dinner)

• Extra Lean Ground Beef or Ground Round (92-96%) (Lunch, Dinner)

• Protein Powder (Whey or Egg protein powder) (Breakfast, Snack)

• Egg Whites or Eggs (Breakfast)

• Ribeye Steaks or Roast (Dinner)

• Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) (Dinner)

• Top Sirloin (aka Sirloin Top Butt) (Dinner)

• Beef Tenderloin (aka Filet, Filet Mignon) (Dinner)

• Top Loin (NY Strip Steak) (Dinner)

• Flank Steak (Sir Fry, Fajita) (Dinner)

• Ground turkey, Turkey Breast Slices or cutlets (Lunch, Dinner)

• Deli cuts (Lunch)

• Dry beans and peas (Lunch, Dinner)

• Frozen burritos (Lunch)

Complex Carbohydrates

• Oatmeal (Old Fashioned or Quick Oats) (Breakfast)

• Sweet Potatoes (Yams) (Dinner)

• Beans (pinto, black, kidney) (Lunch, Dinner)

• Oat Bran Cereal (Lunch)

• Brown Rice (Lunch, Dinner)

• Farina (Cream of Wheat) (Lunch)

• Multigrain Hot Cereal (Breakfast)

• Whole grain cereals (Shredded Wheat, Special K, Smart Start) (Breakfast, Snack)

• Pasta (Lunch, Dinner)

• Rice (white, jasmine, basmati, Arborio, wild) (Lunch, Dinner)

• Potatoes (red, baking, new) (Lunch, Dinner)

• Sandwich breads, bagels, pita bread, English muffins (Breakfast, Lunch, Dinner)

• Soft corn tortillas, low fat flour tortillas (Breakfast, Lunch, Dinner)

• Low fat, low sodium crackers (Snack)

• Plain cereal, dry or cooked (Breakfast)

• Rice, pasta (Lunch, Dinner)

• Non-fat crackers (Saltines, Wheat Thins, Ritz, or Triscuts) (Snack, Lunch)

• Tostitos chips (oven-baked) (Snack, Lunch)

• Pretzels (Snack, Lunch)

Fibrous Carbohydrates

• Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine, Spinach) (Lunch, Dinner)

• Broccoli (Lunch, Dinner)

• Asparagus (Lunch, Dinner)

• String Beans (Lunch, Dinner)

• Bell Peppers (Lunch, Dinner)

• Brussels Sprouts (Lunch, Dinner)

• Cauliflower (Lunch, Dinner)

• Celery (Lunch, Dinner)

Other Produce & Fruits (Fresh and or Frozen)

• Cucumber (Lunch, Dinner)

• Green or Red Pepper (Lunch, Dinner)

• Onions (Lunch, Dinner)

• Garlic (Lunch, Dinner)

• Tomatoes (Lunch, Dinner)

• Zucchini (Lunch, Dinner)

• Fruit (bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries) (Breakfast, Lunch, Dinner)

• Lemons or Limes (Lunch, Dinner)

• Fresh juices (orange, pineapple, grapefruit, apple) (Breakfast, Lunch, Dinner)

• Fresh fruit (oranges, apples, bananas, grapes) (Breakfast, Lunch, Dinner)

• Tomato and V-8 juices (Breakfast, Lunch, Dinner)

• Frozen vegetables (corn, peas) (Lunch, Dinner)

Healthy Fats

• Natural Style Peanut Butter (Breakfast, Lunch, Dinner)

• Olive Oil, Safflower Oil, Canola Oil, Virgin olive oil (Lunch, Dinner)

• Nuts (peanuts, almonds) (Snack, Lunch, Dinner)

• Flaxseed Oil (Lunch, Dinner) Dairy & Eggs

• Low-fat cottage cheese (Breakfast, Lunch, Snack)

• Eggs/Egg Substitutes (Breakfast, Lunch)

• Low or Non-Fat Milk (Breakfast, Lunch, Dinner)

• Smart Balance (Margarine) (Breakfast, Lunch, Dinner)

• Non-fat yogurts (plain, vanilla, lemon or other favorite flavors) (Breakfast, Lunch, Snack)

• Non-fat cheeses (cream, cheddar, mozzarella, pepper jack) (Breakfast, Lunch, Dinner)

Beverages 

• Water

• Gatorade, PowerAde

• Crystal Light

Condiments & Misc.

• Fat Free Mayonnaise

• Reduced Sodium Soy Sauce

• Reduced Sodium Teriyaki Sauce

• Balsamic Vinegar

• Salsa

• Chili powder

• Mrs. Dash

• Steak Sauce

• Sugar Free Maple Syrup

• Chili Paste

• Mustard

• Extracts (vanilla, almond, etc)

• Low Sodium beef or chicken broth

• Plain or reduced sodium tomatoes sauce, puree, paste

• Non-fat salad dressings (Italian, French, Ranch or other favorites)

• Salsa (mild, medium and/or hot)

• Spices (garlic and basil in oil, oregano, black pepper, Italian seasoning, thyme)

 Want to come see us? Let us know if you are interested in an evaluation here.

Importance of Strength Training During the Season

The purpose of a quality strength-training program is to become stronger and more powerful. If you have a solid strength foundation that will allow you to develop your speed, power, endurance, and agility. If you try and develop or maintain those aspects without having a foundation of strength, it will only get you so far. For example, you can work on improving your speed by correcting your running form, which will certainly help (and needs to be done), but if you aren’t able to increase your force production into the ground, you won’t be able to reach your full speed potential.

Over the course of a season, lots of long and high intensity cardio (hard practices and games) will wear on your body and cause you to become more vulnerable to injury. This is partially why muscular injuries often happen toward the end of the season. In a recent study that investigated the effects of strength training on previously untrained endurance athletes, found that strength training twice per week had no negative effects on endurance, but INCREASED strength and power over the course of 11 weeks by an average of 6%-9% (as compared to no significant improvements in the endurance training only group).

In another study focusing on elite cyclists, stopping strength training during the competitive period (the season) caused both aerobic fitness (cardio) and strength/power to DECREASE. Keeping strength training 1-2 times per week prevented a loss of strength, power and endurance. This also applies to any sport that requires a large aerobic fitness component. Adding a strength training component to your in-season fitness regimen will contribute to having a good and consistent season, all the way to the end...which is often the most important part!

What does this mean for your athletes?

Stay strong, healthy, and competitive by continuing strength training during the season. Don't lose the strength and power you worked hard to gain by stopping when season starts!

Try these 4 body weight exercises at home while in-season:

Eccentric Push-Ups: Regular Push-ups, but count to 5 on the way down! (chest, Shoulders, Core)

Wide Grip Pull-Ups: Regular Pull-up with your palms facing away, with your hands wider than shoulder-width apart. (upper back, Lats, shoulders)

Single Leg Squat to Chair: Stand on one leg, with your other leg off of the ground and behind you. Then squat down, like sitting in a chair, and don't let your heel lift off of the ground. Touch your butt to the chair or bench and stand up. (quads and hips)

 Single Leg Hip Bridge: Lay on your back, one knee is bent with the foot on the ground, the other leg is in the air. Push through your heel and bridge your hips to the ceiling. Squeeze your glutes on the way up. (hamstrings and glutes)

If you need help with any of these exercises or would like to see more, just let us know!

Email: Luke@architechsports.com to get more information on our strength and speed programs.

Good luck this season!
 

Sincerely,
The Architech Sports Performance Team

Eating More Fiber Will Help With Athletic Recovery

Regularly eating enough fiber may help you and your children reduce the risk of developing heart disease, diabetes, obesity, and constipation. It is recommended that adults get 25-40 grams of fiber every day. The typical American takes in only about 15 grams of fiber per day! Children need anywhere between 19 – 31 grams of fiber every day depending on their age and gender.

The first step in achieving optimal intake is to see how much you are taking in each day. Slowly increase your intake so you won’t feel bloated or have any stomach issues.

American Heart Association serving suggestions for children are:

10 Weeks to Reaching Your Optimum Fiber Intake (Adults):

 Types of Fiber

Most food sources contain soluble and insoluble fiber, and both are important. Soluble fiber is primarily found in oats, beans, peas and fruits and may help lower cholesterol. Insoluble fiber is mostly found in bran, nuts, seeds and vegetables, and helps move waste through your colon. Both types should be part of a healthy diet. Eat a variety of high fiber foods to get all the health benefits that fiber has to offer!

Fiber Supplements

Initially it may be hard to reach your daily fiber intake goal, so consider using a fiber supplement (preferably one containing psyllium). Be sure to drink plenty of water with your fiber supplement. If you take prescription medication, or have a history of diabetes or intestinal disorders, speak to your doctor before increasing fiber intake above 20 g per day.

8 Simple Strategies for Eating More Fiber

1. Read Labels. It only takes a second. These terms will help you choose foods with more fiber:

• High Fiber (5 grams or more per serving)

• Good Source (2.5 to 2.9 grams per serving)

2. Eat More Beans. Nothing packs a fiber punch like beans. Try them in everything from soups and salads to tasty dips.

3. Start Your Day with a High Fiber Cereal. Choose one with at least 5 grams of fiber per serving.

4. Eat the Whole Fruit. 100% fruit juice counts toward your daily fruit intake and contains vitamins, but most don’t provide any fiber. Skip the OJ and eat an orange, have a pear at lunch and munch on apple slices for a snack – you’ve just added 12 grams of fiber to your day!

5. Switch to Brown Rice. It has a delicious nutty taste and provides more fiber per 1⁄2 cup than white rice.

6. Choose 100% Whole Wheat Bread. With 2-3 grams of fiber per slice this can make an average sandwich “fiber-licious”! Remember, white bread provides little, if any, fiber. Choosing “White Wheat” varieties may make the transition easy for children.

7. Try Whole Grains. Oats, barley, sorghum, quinoa, hominy and buckwheat all count. Give them a try, you may find a new favorite dish.

Sneak Fiber into Your Cooking. Add ground flax seeds to cereal, oatmeal to meatloaf, and whole wheat flour to baked goods. You could even try some psyllium in a smoothie for an added fiber punch.

**Remember to:

1) Always plan ahead for what you are going to eat
2) Obtain adequate amounts of protein
3) Work on your flexibility
4) Supplement your diet with a fish oil and multivitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Got 9 Minutes?

Exercise is a key factor of optimal health; it's particularly important for controlling your blood sugar and normalizing your insulin levels. We often recommend viewing exercise as a drug that needs to be properly prescribed and "taken" at a proper dosage.

When done correctly, exercise can often times act as a substitute for some of the most common drugs used today for things like diabetes, heart disease and depression. Of course, we are not saying come off any medication unless you have consulted your physician but exercise is being prescribed more and more as a first line of defense against these afflictions.

There are many versions of High Intensity Interval Training (HIIT), but the core premise involves maximum exertion followed by a quick rest period for a set of intervals.

A recent article in the American College of Sports Medicine’s Health & Fitness Journal shows how you can fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall.

Best of all, this science-backed routine only requires a nine-minute investment, as the program calls for as little as 10- to 15-seconds of rest between each 30-second exercise, which should be performed in rapid succession.

As reported by the New York Times:

“'There’s very good evidence that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,' says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.”

The health benefits of high intensity interval training are well-established at this point, and include:

• Significantly improving your insulin sensitivity, especially if you're on a low-processed food, low-sugar/low-grain diet

• Optimizing your cholesterol ratios, when combined with a proper diet

• Boosting fat metabolism and optimizing your body fat percentage (as a result of improved conservation of sugar and glycogen in your muscles)

• Virtually eliminating type 2 diabetes and high blood pressure

• Naturally boosting your levels of human growth hormone (HGH)

• Increasing your aerobic capacity

One of the added benefits of this 7-minute program is that since you don’t need any equipment, you can easily take this routine with you when traveling. You’d be hard pressed to find a hotel room that doesn’t at least have a chair in it. When done at the appropriate intensity, which should hover around 8 on a scale of 1- 10, the following 12 exercises, which are outlined in the report, equate to doing a long run and a weight training session.

The exercises are ideally done in the following order, as this allows for opposing muscle groups to alternate between resting and working in each subsequent exercise. Consult your physical therapist before starting so they can modify any of these to better fit your body but we will be talking more about HIIT programs as I believe this and stretching is a better way for people to exercise (especially the ones with very limited schedules or don’t like to exercise).

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Why Should I Care If I Am Flexible?

Stretching is typically the most overlooked part of an exercise routine. Many people do not stretch because the results are not seen for some time. Increasing the muscle length takes time and stretching must be done on a regular basis.

How many times have you exercised regularly and then took a break for a week or two because something came up or you were recovering from an injury? What did it feel like the first time you returned to the gym or sport you were playing? It was much tougher wasn’t it? Muscles will conform to the actions and stresses placed on them, whether that means becoming toned, stronger, bigger or more flexible because of training or becoming weaker or tighter because of disuse or a sedentary lifestyle.

A muscle that possesses greater range of motion passively is less likely to experience tears when used actively [it must be noted that there are some problems on the opposite end of the spectrum for people who have too much flexibility and thus excessive motion about a joint or joints, but this issue must. It is also important to realize that decreased flexibility in a muscle not only affects the surrounding joint(s) but also the joints above and/or below.

Many experts believe that flexibility plays a key role in maintaining healthy joints. Stretching increases tissue temperature, blood supply, and nutrient transport to the tissues and to the synovial fluid within the joint. These factors help to reduce tension and resistance in muscle tissue, promote better posture, reduce joint degradation and can decrease muscle soreness after exercise.

Reduced Risk of Low Back Pain

Flexibility in the hamstrings, quadriceps, hip flexors and other muscles that attach to the pelvis reduces stress to the low back. If one or two muscle groups are overly tight then this can create an imbalance. Take tight hip flexors, for example. If your hip flexors are overly tight they will pull on your spine and increase the lordotic curve in your low back. Imbalances such as this cause increased tensile or compressive strain on the joints and limit the joints’ total available motion. Stretching regularly promotes muscle relaxation and increased length, reducing the strain on your back.

How does flexibility affect athletic performance?

Flexibility is an integral component in speed and power development, a point that many athletes are not made to realize. Too many athletes neglect flexibility training. A BIG MISTAKE! Many sports often cause imbalances within the body. Take tennis. The same arm is used for thousands of overhead and ground strokes, over and over again. One side of the body becomes more developed and is placed under more stress than the other side. Throw poor posture into this mix and you are talking about a problem waiting to happen.

The same goes for baseball, golf and basketball. Even soccer, rugby and football players will have a dominant kicking foot or throwing/holding arm or a dominant leg used for power. Stretching regularly is vital for reducing the long term risks that can create chronic injuries.

Key Points for Effective Stretching

1. Perform stretching exercises when your body is warm, ideally at the end of a workout or training session or after 5-10 minutes of light aerobic exercise to warm the muscles and improve their pliability. 

2. Pay particular attention to the muscle groups that are involved most in your sport, but remember that tight muscles above or below the target area will affect performance as well. 

3. Hold each stretch for 30 seconds. Initial tightness should gradually diminish as you hold the stretch. If the tightness of the stretch does not almost completely fade away then you may be stretching too aggressively.

4. Repeat each of the stretching exercises 2-3 times in succession.

5. Perform these stretching exercises at least 3 times a week. Daily is preferred. We tell our athletes to stretch every day that “ends with a “Y”.. so not tomorrow but today!

6. IF YOU FEEL ANY PAIN WHATSOEVER...STOP IMMEDIATELY!

Stretching should not be painful.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

10 Fears That Keep Us From What We Want

Fear often stands between us and our ability to make decisions, take actions, ask for what we want – even to know what we really want. It is the gatekeeper of our comfort zone. But as poet-philosopher Ralph Waldo Emerson said, “He has not learned the lesson of life who does not every day surmount a fear.” Here are 10 fears that commonly get in our way.

1. Fear of being judged. Needing approval from teammates, family, peers, coworkers can keep us from going after dreams and goals. 

2. Fear of rejection. Rejection just means that someone else has a different opinion. 

3. Fear of emotional pain. Rather than incapacitate us, painful feelings can sharpen our sense of joy and gratitude. 

4. Fear of embarrassment. Making mistakes publicly is awful only when we let ourselves feel ashamed. Try that talk in public, make that move you in a game you have bee practicing.

5. Fear of being alone/abandoned. A strong sense of self-worth and what we can offer the world reduces this fear. 

6. Fear of failure. A biggie for most of us and born of the notion that it’s not OK to fail. You will miss every shot you don’t take...who said that... Michael Jordan

7. Fear of success. More responsibility, more attention, pressure to perform can be frightening when we don’t believe in ourselves.

8. Fear of expressing feelings. An authentic life means being willing to express our true feelings to our loved ones, friends, colleagues, adversaries – even ourselves. 

9. Fear of intimacy. Emotional intimacy – really being seen by another – being able to share you true self and feelings is empowering.

10. Fear of the unknown. The unknown can be exciting and vast if we shift our fear to curiosity.

Work on these Fears daily and evaluate which ones are holding you back. Even if you address a couple you will improve yourself and surroundings.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

The Two Key Elements for Every Practice

1. Build One Perfect Chunk

In our busy lives, it’s sometimes tempting to regard merely practicing as a success. We complete the hour and we are happy.... “Mission Accomplished”. But the real goal isn’t practice it is progress. As the legendary basketball coach from UCLA John Wooden said “Never mistake mere activity for accomplishment”.

One useful method is to set a daily SAP – “Smallest Achievable Perfection”. In this technique you pick a single chunk that you can perfect – not just improve, not just work on but get 100 percent consistently correct. A tennis player may work on the toss, a business person may work on the 20 second pitch he would make to a client. The point is to take the time to aim at a small, defined target, and then put all your effort towards hitting it. For our athletes, we ask them to involve their coach in helping to pick out a few of these “SAPs”.

Remember, we are not built to be transformed in a single day. You improve little by little, connection by connection, rep by rep. As John Wooden also said, “Don’t look for the big, quick improvement. See the small improvement one day at a time. That’s the only way it happens and when it happens, it lasts”.

2. Embrace the Struggle

When you visit talent hotbeds around the world – whether it be sports or music you will see the same facial expressions. You will see the ultra-talented with eyes narrowed, jaws tight, nostrils flared intently reaching for something, falling short, and reaching again. Deep practice has a telltale sign...a feeling that can be summed up in one word: “Struggle”. 

Most of us instinctively avoid struggle, because it uncomfortable. It feels like failure. However, when it comes to developing your talent, struggle isn’t an option – it is a necessity. This might sound strange but it’s the way evolution has built us. The struggle and frustration you feel means you are the edge of your abilities and in order to improve you must be there... on the edge. That uncomfortable burn of “almost, almost” is the sensation of constructing new neural connections. You need a level of difficulty to help your brain improve. Next time you can’t quite “get it right” remember to embrace the struggle and the find that SAP (smallest achievable perfection).

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Is Pressure in Sports a Myth?

Pressure has been defined as “any factor or combination of factors that increases the importance of performing well on a particular occasion”. This definition of pressure highlights the importance of athlete perception. How the athlete perceives the occasion and factors surrounding them will affect the importance of performing. In other words, if they feel there is pressure then there is pressure whether it’s an upcoming tryout, a practice drill against a fellow competitor, or a championship game.

When discussing pressure in sports the term ‘choking’ and anxiety will often appear soon after. Choking can be defined as “performing more poorly than expected given one’s skill level”. This tends to occur in what is deemed a “pressure” situation. Increases in anxiety can lead to “choking” and many reappear around similar situations in the future. However it should be noted that small amounts of anxiety is natural and can be good, but increased levels of anxiety can lead to poor skill execution. Both anxiety and choking are results of pressure; therefore if the athlete changes their perception of the situation they reduce the likelihood of ‘choking’ and or increased levels of anxiety.

Here are a few questions to challenge pressure in sport, especially at the elite level: 

1. Haven’t athletes spent years training for these moments? 
2. Haven’t they been replicating these moments over and over again?
3. Do they trust their ability and preparations?

Former Australian Cricket Coach John Buchanan (1999 – 2007) wrote in his book ‘If Better Is Possible’ a chapter titled Pressure is a myth. If you practice and internalizing the three questions above “pressure” will turn into more of a process than getting caught up in the moment. For example, how many free throws has an athlete made in practice? If they have practiced making a one and one for the win, then when they get into this situation they will be prepared. The rim height, distance from the rim, and the shooting motion doesn’t change...correct? Then why should their shot change? If this does happen then it is their perception of the moment or the fact that no one is 100% at the free throw lane.... not because there was “pressure”. In soccer, you practice penalty kicks... same distance, same width of goal mouth, etc. If you miss, is it because the goalie made a great play, you miss hit the ball, etc not because of the “pressure of the moment”. This notion of ‘pressure is a myth’ can be used more as a team mantra and as a mindset. 

This notion should be used to challenge your athletes’ perception of pressure, this may be on a more philosophical level than athletes have previously worked, but will develop their understanding of themselves and their sport. Another suggestion is for athletes to view pressure as “an opportunity not a threat”. Highlighting the ‘threat’ element is key as our natural reaction to threats are to escape them or fight them (Flight or Fight). If you view pressure situations as an opportunity this would reduce the natural reactions that come with a threat.

There are two key components to achieving this process oriented or opportunity mindset in your athletes: Preparation and Trust. 

Preparation: If you prepare for situations that may occur during performance, this preparation will help your athletes adapt to the situations and feel more comfortable with them. Why do you take practice tests in getting ready for the SAT or other exams? To better prepare for the same questions and situations you are lightly to encounter in the “live situation”. Also the use of imagery can help replicate possible scenarios to enhance ‘familiarity’ with the situation. The more familiar we are in situations the more comfortable we are, this leads to lower levels of anxiety and reduced likelihood of “choking”.

 Trust: The next step is to trust your preparation and ability to deal with/ execute the prepared plans. Recognizing that you have planned for this situation and have performed under the situation before, will allow you to have increased confidence. Again, this will lower your anxiety level. 

These two simply tips along with the mindset of “pressure is a myth” and to view these situations as an opportunity to succeed will allow you and/or your athletes to perform up to their ability level. 

The media often use the term ‘pressure’ as an excuse for poor execution and on occasion athletes have used this term as well. If they prepare, trust, and perceive these events (big tests, sporting events, etc) as opportunities rather than threats they will perform better.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Nine Things Successful People Do Differently

Why have you been so successful in reaching some of your goals, but not others? If you aren't sure, you are far from alone in your confusion. It turns out that even brilliant, highly accomplished people are pretty lousy when it comes to understanding why they succeed or fail. The intuitive answer — that you are born predisposed to certain talents and lacking in others — is really just one small piece of the puzzle. In fact, decades of research on achievement suggests that successful people reach their goals not simply because of who they are, but more often because of what they do.

1. Get specific. When you set yourself a goal, try to be as specific as possible. "Lose 5 pounds" is a better goal than "lose some weight," because it gives you a clear idea of what success looks like. Knowing exactly what you want to achieve keeps you motivated until you get there. Also, think about the specific actions that need to be taken to reach your goal. Just promising you'll "eat less" or "sleep more" is too vague — be clear and precise. "I'll be in bed by 10pm on weeknights" leaves no room for doubt about what you need to do, and whether or not you've actually done it.

2. Seize the moment to act on your goals. Given how busy most of us are, and how many goals we are juggling at once, it's not surprising that we routinely miss opportunities to act on a goal because we simply fail to notice them. Did you really have no time to work out today? No chance at any point to return that phone call? No time to eat breakfast or to even put a protein bar in your bag for a quick energy boost? Achieving your goal means grabbing hold of these opportunities before they slip through your fingers.

To seize the moment, decide when and where you will take each action you want to take, in advance. Again, be as specific as possible (e.g., "If it's Monday, Wednesday, or Friday, I'll work out for 30 minutes before work.") Studies show that this kind of planning will help your brain to detect and seize the opportunity when it arises, increasing your chances of success by roughly 300%.

3. Know exactly how far you have left to go. Achieving any goal also requires honest and regular monitoring of your progress — if not by others, then by you yourself. If you don't know how well you are doing, you can't adjust your behavior or your strategies accordingly. Check your progress frequently —

weekly, or even daily, depending on the goal. How is my flexibility? Has it been measured? Have I had my pitching mechanics examined lately? Have a kept a good count on how much protein I have ingested each day or number of vegetable servings I have eaten this week? (5 per day)

4. Be a realistic optimist. When you are setting a goal, by all means engage in lots of positive thinking about how likely you are to achieve it. Believing in your ability to succeed is enormously helpful for creating and sustaining your motivation. But whatever you do, don't underestimate how difficult it will be to reach your goal. Most goals worth achieving require time, planning, effort, and persistence. Studies show that thinking things will come to you easily and effortlessly leaves you ill-prepared for the journey ahead, and significantly increases the odds of failure.

6. Have grit. Grit is a willingness to commit to long-term goals, and to persist in the face of difficulty. Studies show that gritty people obtain more education in their lifetime, and earn higher college GPAs. Grit predicts which cadets will stick out their first grueling year at West Point. In fact, grit even predicts which round contestants will make it to at the Scripps National Spelling Bee.

The good news is, if you aren't particularly gritty now, there is something you can do about it. People who lack grit more often than not believe that they just don't have the innate abilities successful people have. If that describes your own thinking .... well, there's no way to put this nicely: you are wrong. As I mentioned earlier, effort, planning, persistence, and good strategies are what it really takes to succeed. Embracing this knowledge will not only help you see yourself and your goals more accurately, but also do wonders for your grit.

7. Build your willpower muscle. Your self-control "muscle" is just like the other muscles in your body — when it doesn't get much exercise, it becomes weaker over time. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you'd honestly rather not do. Give up high-fat snacks, do 100 sit-ups a day, stand up straight when you catch yourself slouching, try to learn a new skill or establish a new habit (daily stretching anyone.. hint hint) . When you find yourself wanting to give in, give up, or just not bother — don't. Start with just one activity, and make a plan for how you will deal with troubles when they occur ("If I have a craving for a snack, I will eat one piece of fresh or three pieces of dried fruit.") It will be hard in the beginning, but it will get easier, and that's the whole point. As your strength grows, you can take on more challenges and step-up your self-control workout.

8. Don't tempt fate. No matter how strong your willpower muscle becomes, it's important to always respect the fact that it is limited, and if you overtax it you will temporarily run out of steam. Don't try to take on two challenging tasks at once, if you can help it (like quitting smoking and dieting at the same time). And don't put yourself in harm's way — many people are overly-confident in their ability to resist temptation, and as a result they put themselves in situations where temptations abound. Successful people know not to make reaching a goal harder than it already is.

9. Focus on what you will do, not what you won't do. Do you want to successfully lose weight, quit smoking, or put a lid on your bad temper? Then plan how you will replace bad habits with good ones, rather than focusing only on the bad habits themselves. Research on thought suppression (e.g., "Don't think about white bears!") has shown that trying to avoid a thought makes it even more active in your mind. The same holds true when it comes to behavior — by trying not to engage in a bad habit, our habits get strengthened rather than broken.

If you want to change your ways, ask yourself, What will I do instead? For example, if you are trying to gain control of your temper and stop flying off the handle, you might make a plan like "If I am starting to feel angry, then I will take three deep breaths to calm down." By using deep breathing as a replacement for giving in to your anger, your bad habit will get worn away over time until it disappears completely.

It is my hope that, after reading about the nine things successful people do differently, you have gained some insight into all the things you have been doing right all along. Even more important, I hope you are able to identify the mistakes that have derailed you, and use that knowledge to your advantage from now on. Remember, you don't need to become a different person to become a more successful one. It's never what you are, but what you do.

**Remember to:

1) Always plan ahead for what you are going to eat 
2) Obtain adequate amounts of protein 
3) Work on your flexibility 
4) Supplement your diet with a fish oil and multivitamin

Want to come see us? Let us know if you are interested in an evaluation here.

What Young Athletes Should Eat

Suggestion Number One - Consume whole foods

The highly commercialized industry of food and food production has made mealtime a quick and easy affair for North American families. Fluorescent colored 'food' can be emptied out of a decorative box and prepared by just adding water. Within minutes, the whole family can be 'wolfing down' (as my Mom calls it) a hot, colorful and tasty meal. Of course it is lacking adequate nutrition and full of preservatives, artificial flavors as well as various other kinds of harmful chemicals. But it tastes good!

Over the past several decades, North Americans have gone farther away from consuming whole, natural foods and more towards the quick and easy conveniences of modern food preparation. This has had a devastating impact on the health of our society and will have an even greater impact in the years and generations to come. Even the medical community within North America, which is perhaps the largest promoter of consuming over processed foods, have recently offered the suggestion that a large percentage of the illnesses we all face may stem from a lifetime of inappropriate and unhealthy nutritional practices.

The basic point is that processed foods (the opposite of whole foods) have so much natural nutrition stripped from them during processing and subsequently a plethora of additives put back in. Natural sources of fiber (i.e. bran) are taken from wheat during the processing associated with making bread and replaced with artificial colors, synthetic vitamins and chemical additives to ensure freshness. Think about this though, if consuming bread is becoming questionable because of added high fructose corn syrup and other chemicals, what about things like green ketchup or florescent macaroni? I am not even sure I want to know what goes into that kind of stuff!

Whole foods are surprisingly easy and tasty. Here are some of my general ideas and food guidelines:

1.Fish

Fish is grossly lacking in the North American diet. It is a great source of protein, Omega 3 and 6 fatty acids, which serve as a natural anti-inflammatory for athletes.

2. Nuts & Seeds

Dietary fat is been shunned to such a degree over the past few decades that folks are now afraid of it. Dietary fat is nothing to be afraid of but the type of dietary fat is! Nuts and seeds are excellent sources of protein, fibre and dietary fat. Be wary though, I am talking about raw, whole nuts here not roasted, salted, sugared or candied.

3. Vegetables

This typically gets put in a category with fruit, but vegetables alone are so important that I had to leave them in a section by themselves. Natural sources of vitamins, minerals, fibre and carbohydrates are available in good quality vegetable produce. In fact, I feel very strongly that vegetables should be our main source of carbohydrates. Right now pasta, bread, cereal and candy are likely our primary sources. All processed and lacking natural nutrition. As opposed to the florescent artificial colors within processed foods, the wonderful array of colors found in vegetables is natural and indicate the presence of quality nutrients.

4. Lean Meats

Pepperoni on pizza, 'meat based' pies in a pastry crust and hamburger patty's placed between two processed pieces of bread do not count as lean meats. Chicken breasts, lean steak and quality pork are all wonderful sources of protein and nutrition. The higher the quality of the meat the better. These are just a few suggestions but do not forget about things like legumes, fruit and whole grains (i.e. brown rice).

Suggestion Number Two - Decrease the amount of the wrong carbohydrates daily.

This is a very contentious issue but greatly related to my points on whole foods. Let me first point out that this is not an endorsement for dietary guidelines like Atkins or any other form of nutritional science that advocates cutting carbohydrates. My main point here is in relation not to the volume or grams per day of carbohydrates one is consuming, but more specifically the quality of carbohydrates being consumed.

In terms of sheer volume, if you were to consume as many grams (i.e. as much volume) of carbohydrates in a day as you likely are now, but instead used vegetables and nuts as your only source for carbohydrate intake, than you would increase the amount of fiber, vitamins, essential fatty acids and antioxidants by exponential figures.

Over consumption of carbohydrates is very much a quality or selection matter. Unfortunately right now, most young athletes are consuming refined grains or sugars as their main sources. Pasta, bread, cereal and other refined grains should most certainly be replaced by nutrient dense

and fiber rich foods such as vegetables and brown rice.

Suggestion Number Three - Increase the amount of water daily.

This one is just plain common sense, but is still a problem with youth athletics. Without the inclusion of any physical activity whatsoever during the course of a day, the human body is in a constant state of repair and regeneration at the cellular level. Water is both a nutrient and catalyst for all of our biochemical needs. It is the foundation of life and the substance of which our bodies are most made up of. When you add athletic practices, games, tournaments or training sessions into your daily habits, then your need for water will increase tremendously.

In my experience the modern young athlete does not consume enough fluid. Pursuant to that, anytime you ingest coffee, tea, chocolate or other caffeine loaded food, you serve to add to your body's need for water. Consequently, drink plenty of water. Have a water bottle with you at all times and get used to the idea of sipping it throughout the day.

Nutrition is a very involved science and not an 'easy fix' kind of discipline. Starting with these three suggestions, however, would be a great idea.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Protein Intake and the Effects of Timing

The need for protein appears to be greater for the strength and power athlete than for the endurance-trained athlete or the sedentary population. The higher protein pool is thought to enhance the recovery and remodeling processes of muscle fibers that have been damaged or disrupted during resistance exercise. Recent studies have shown decreases in muscle damage, attenuation of force decrements, and an enhanced recovery from resistance exercise in individuals using protein supplements.

Acute Protein Intake Before and/or After Resistance Exercise

The timing of protein ingestion appears to be critical in maximizing the anabolic response from resistance exercise. Previous studies have suggested that between 20% and 90% of the amino acids are removed from the circulation as they initially pass through the liver and that perhaps more are removed during exercise. However, later examination showed comparable changes in net muscle protein balance (synthesis- degradation) from both oral and infused ingestion of essential amino acids after resistance exercise. This would indicate that the oral consumption of protein, typically employed by most individuals ingesting protein supplements, is efficacious in enhancing the anabolic response to resistance exercise.

Rasmussen in 2000 revealed that essential amino acids and carbohydrate supplement combination was given prior to exercise, the increase in muscle protein synthesis was significant greater than when given immediately after exercise. Tipton (1999) demonstrated that when amino acids were provided immediately before exercise, the amino acid concentration within skeletal muscle increased 46% by the end of exercise and was elevated further (86% above rest) an hour after exercise. Thus ingestion of amino acids combined with carbohydrates before the onset of exercise appears to be a potent stimulator of amino acid delivery via an increased blood flow to exercising muscle and subsequent muscle uptake, resulting in greater protein synthesis than consuming this supplement after exercise.

Differences in Whey and Casein Protein Ingestion on Protein Accretion

Casein and Whey are two proteins from bovine milk that have different digestive properties. Casein, which is the pre-dominant milk protein, exists in the form of a micelle which is a large colloidal particle. The casein micelle forms a gel or clot in the stomach that makes it slow to digest. As a result, casein provides a sustained but slow release of amino acids into the blood stream, sometimes lasting for several hours. Whey protein accounts for 20% of bovine milk (casein accounting for 80%) that contains high levels of the essential and branched chain amino acids. Whey protein is the translucent liquid part of milk that remains after the process of cheese manufacturing; as a result it is absorbed into the body much quicker than casein.

Boirie (1997) demonstrated that after whey protein ingestion, the plasma appearance of amino acids is fast and transient. In contrast, casein is absorbed more slowly, producing a much less dramatic rise in plasma amino acid concentrations. Whey protein ingestion stimulated protein synthesis by 68%, while casein ingestion stimulated protein synthesis by 31%.

Timing and Training Studies

Tipton (2001) and Rasmussen (2000) demonstrated that essential amino acids ingested prior to resistance exercise stimulates greater muscle protein synthesis than essential amino acids consumed immediately after or 1-3 hours after exercise. These results suggest that protein supplement timing may be critical in stimulating muscle adaptations that occur during prolonged training. Cribb and Hayes (2006) examined the effect of a protein and carbohydrate supplement in young (21-24 years old) recreationally trained male bodybuilders consumed immediately before and after resistance training. The group consuming the supplement immediately before and after the workouts experienced significantly greater gains in lean body mass and increases in the size of type II muscle fibers. This was in comparison to the group that ingested protein in the morning and in the evening.

Summary – Practical Applications

Evidence strongly indicates that the proper timing of protein ingestion provides a distinct advantage in stimulating muscle protein synthesis rates and subsequent muscle adaptations. It appears that a whole protein and carbohydrate supplement should be consumed immediately after or within an hour of an exercise session.

**Remember to:

1) Always plan ahead for what you are going to eat
2) Obtain adequate amounts of protein
3) Work on your flexibility
4) Supplement your diet with a fish oil and multivitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Do Not Eat This Food After A Workout

Did you know that what you eat directly after exercising – typically within two hours can have a significant impact on the health benefits you reap from exercise? Consuming sugar, fruit juices or refined carbohydrates within this post-exercise window will negatively affect both your insulin sensitivity and your human growth hormone (HGH).

A recent study in the Journal of Applied Physiology found that eating a low- carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is high beneficial since impaired insulin sensitivity or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.

A high sugar meal after working out or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have high sugar energy drink (i.e. smoothie), and this will shut down the synergistic benefits of HGH.

This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.

How Does This Work?

First we know that refined sugar in the diet makes the body produce extra insulin to combat the additional sugar in the bloodstream. This increase in insulin causes an increase of another hormone called somatostatin. Somatostatin shuts down exercise induced growth hormone released by high intensity exercise.

What does High Sugar Food Mean?

High sugar food is defined by being 37.5 grams of sugar or greater per 100 grams of food. This basically means that the sugar content should be less than a 1/3 of the serving weight. The best bet is to have a low carb food such as low fat dairy or a lean meat source combined with an electrolyte replacement drink that is low in sugar after a workout.

Think ahead about what you are going to eat and drink after a workout and your efforts will continue to make you lean and healthy. Let us know if we can help.

**Remember to:

1) Always plan ahead for what you are going to eat
2) Obtain adequate amounts of protein
3) Work on your flexibility
4) Supplement your diet with a fish oil and multivitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Vitamin D

Vitamin D deficiency is becoming an epidemic worldwide, not only in geographic regions where sun exposure is limited. Moreover, vitamin D increases the number of type II or fast twitch muscle cells urthermore, vitamin D supplementation in young males with low vitamin D levels increases the percentage of type IIA fibers in muscles, causing an increase in muscular high power output.

Vitamin D levels are strongly associated with exercise performance in athletes and physically active individuals. In the elderly and in adults below the age of 65, several studies have established a close association between vitamin D levels and neuromuscular coordination.

Athletes who live in northern latitudes (north of 35 degrees), or use sunscreen consistently, perform their sport indoors, or keep their skin covered are at the greatest risk. Melanin affects the production of Vitamin D. So those with more melanin, or darker skin, produce less Vitamin D.

Since Vitamin D is a fat-soluble vitamin, athletes with fat malabsorption problems such as cystic fibrosis, Crohn’s disease, and celiac disease are at risk for deficiency. Those who have normal levels typically (around 50 ng/ml) live in sub-equatorial Africa and work outdoors for most of the summer.

Once thought of as being primarily involved in bone development, activated Vitamin D (calcitriol), a steroid hormone, is responsible for regulating more than 1,000 human genes. Almost every cell in the human body has receptors for Vitamin D. Recent research shows that Vitamin D deficiency increases the risk of different types of cancer (such as breast cancer and prostate cancer), as well as heart disease, diabetes, depression, autoimmune diseases, hypertension, obesity, gum disease, chronic pain, muscle wasting, inflammation, birth defects, osteoporosis, influenza, colds, etc.

Importance for Endurance Athletes

We are only just beginning to understand the complexity and importance of Vitamin D in relation to health. Of importance to athletes is the function of Vitamin D as it relates to overall health, bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. To train and race optimally, an athlete should not have any nutrient deficiencies.

Bone Health

Olympic Marathoner Deena Kastor broke her foot in Beijing during the 2008 Olympic Marathon. It was discovered that her calcium levels were normal, but her 25 (OH)D levels were reported to be around 15 ng/ml (Remember the goal is 50+ ng/ml. Kastor lived in sunny California. Because many parents and adults worry about skin cancer, many apply sunscreen for all of their outdoor runs and activities, thus limiting the ability to manufacture Vitamin D from sun exposure. Even with the extensive research to show Vitamin D and calcium’s role in preventing osteoporosis, elite, college, and high school athletes continue to be deficient in one or both nutrients. Stress fractures are quite prevalent in runners and yet so preventable.

Increased VO2 Max

German research studies dating back to the 1950s show that athletes exposed to Vitamin D-producing ultraviolet light had improved athletic performance. Other studies showed that athletic performance peaked at the end of the summer. Peak performance was also associated with 25 (OH)D levels around 50 ng/ml.

In addition, maximal oxygen uptake was found to drop when less ultraviolet rays reached the earth, for example, in the late fall. This is particularly a problem for marathoners training through the summer for fall marathons.

Reduced Inflammation

After intense exercise, endurance athletes experience inflammation due to elevated levels of pro-inflammatory cytokines. Vitamin D reduces the production of these cytokines while increasing the production of anti-inflammatory cytokines, thereby speeding the recovery process between hard workouts.

Improved Immunity

In a February 2009 study published in the Archives of Internal Medicine, Vitamin D3 levels were tested in 19,000 Americans. Those with low levels of Vitamin D had the highest incidence of colds and influenza. This is important information for endurance athletes who strive to balance heavy training loads and staying healthy.

What to Do Check

25(OH)D levels regularly and supplement as needed.

Total 25(OH)D reflects all sources of Vitamin D – from food, UV energy (photo production), and supplementation.

Deficient athletes measuring less than 30 ng/ml should work with MD but many will supplement with 20,000 IU to 50, 000 IU of vitamin D3 per week for eight weeks and recheck serum 25(OH)D until normal values are attained.

Get regular, safe, twice-daily (5-30 minutes) exposure to sun between the hours of 10 am and 3 pm. Note that sunscreen and glass (being indoors) reduce or block UV energy. Supplement with 1000 IU to 2000 IU of Vitamin D3 to maintain normal levels.

Food Sources of Vitamin D:

There aren’t many naturally occurring foods that contain vitamin D. Most of the foods containing Vitamin D have been fortified, for example milk and certain juices.

Table 1. Food Sources of Vitamin D

FOOD                               Serving                  IU per serving

Fish liver oils                    1TBSP                    1360

Herring, cooked                3 oz                        1383

Wild salmon, cooked        3.5 oz                      981

Farm salmon, cooked       3.5 oz                     249

Tuna, canned in oil           3.5 oz                     200

Milk                                   8 oz                        100

Margarine, fortified           1 TBSP                    60

Egg                                  1 whole                    18

Beef, liver                         3.5 oz                      15

Cheese                            1 oz                         12

*IU = International Units

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on flexibility

4. Supplement your diet with a fish oil, a multi-vitamin

Want to come see us? Let us know if you are interested in an evaluation here.

3 Questions To Ask Your Athlete About Nutrition

If you have heard the “5 Nutritional Dangers Facing Athletes Today”, the fourth danger is failure to plan what your athlete is gong to eat. This article will give you 3 key questions to ask you athletes to get them thinking about how nutrition helps their performance and recovery.

Have you spoken to your athletes about their nutrition lately? Maybe you have. Maybe you haven’t because you’re not sure where to start. Perhaps you’re uncomfortable addressing the topic because you’re not comfortable with it yourself. Don’t feel bad. Studies have shown that physicians avoid speaking to their patients about nutrition because they don’t feel comfortable with the topic themselves. Fortunately, nutrition doesn’t have to be complicated. Here are three questions that you can ask your athletes to make sure they are on the right track to harnessing the true power of nutrition to optimize their performance.

Question 1:

Did you eat breakfast this morning? Sometimes in nutrition the wisdom from your grandmother is still the best out there. Sayings like “an apple a day…”, “eat your vegetables”, and daily dosages of cod liver oil (although now we have highly purified fish oil) are the first couple that comes to mind. “Eat breakfast everyday” is another. Breakfast is one of the most important meals of the day – proper workout nutrition is also very important. Breakfast will modulate your body’s hormones so that they are optimal and anabolic. It also “tops off the tank” so to speak by refilling your liver’s carbohydrate stores. Whole grain carbohydrates have also been shown in several studies to improve cognition later in the day. You get the point. Breakfast is important! Insist your athletes eat breakfast.

Question 2:

Are you skipping meals? Skipping meals is another huge problem! Because your athletes are constantly pushing the limits of their performance, strength, and recovery consuming enough calories is of the utmost importance. By skipping meals and only eating three (or even worse two) times a day your athletes are making it almost impossible to consume enough quality calories. I can remember as a high school athlete sitting down at night to calculate my daily caloric intake and realizing that I had missed my calories mark by almost 500 calories! I quickly popped a bag of full buttered popcorn and devoured it. This story is not only humorous but a good illustration of why regular meals throughout the day are important. If I would have been consuming several meals at regular intervals (without skipping any) then I wouldn’t have felt compelled to consume a large amount of nutrient devoid calories late in the day out of desperation to meet my daily caloric needs. Skipping meals not only leads to inadequate caloric consumption (essential for optimal performance and recovery) but it also can lead to less than optimal food choices to make up for previously missed meals (opting for calorie dense, nutrient poor foods).

Question 3:

Are you using proper workout nutrition? This is probably the one question that you should know the answer to and have the most control over as you are around your athletes when they are practicing, drilling, and working out. Workout nutrition doesn’t have to be complicated. In a perfect world your athletes would consume a liquid carbohydrate and protein drink throughout their workouts and then another drink directly afterwards. For some sports or at some levels of competition this is not practical and/or feasible. Another, more practical option is liquid carbohydrates and protein before and after the workout/practice session. Numerous scientific studies have found the protein/carbohydrate combination to be far superior to carbohydrates alone when it comes to preventing muscle breakdown, stimulating insulin (important for protein synthesis), and replenishing glycogen stores (important for maximal recovery). Your athletes need proper nutrition to boost their performance at this time more than any other time during the day.

Don’t do your athletes a disservice. Ask the questions and make these simple nutritional quick fixes where necessary. Not only will their performance improve but you’ll look like a better parent/coach.

**Remember to:

1) Always plan ahead for what you are going to eat

2) Obtain adequate amounts of protein

3) Work on your flexibility

4) Supplement your diet with a fish oil and multivitamin

Want to come see us? Let us know if you are interested in an evaluation here.

Nine Healthy Grab and Go Breakfast Ideas For Busy Parents and Athletes

Breakfast may be the most important meal of the day, but sometimes in all the hustle and bustle of getting out the door, it's easier to grab a latte on the road, stop by the fast food restaurant, or skip breakfast entirely. Here's a better way: Plan ahead and stock up on homemade, healthy items that you can just grab and eat on busy mornings. Here are nine quick and healthy breakfast ideas that can help start the day off right.

Breakfast Idea #1: Muffins and quick bread

Surprised to see muffins on a list of healthy breakfasts? Homemade muffins aren't anything like the flavorless sugar bombs at some coffee shops and grocery stores. If you make them yourself, you control what goes in them which means you can load them up with healthy fruits, protein-packed nuts, and whole-grain flours that will help you feel satisfied until lunch. There are hundreds of quick bread and muffin recipes out there, from apple cinnamon to peanut-butter-and-jelly. Not a fan of sweet food in the morning? Look for savory recipes, like spinach-pesto muffins, cornbread with jalapeños, or bacon and cheddar muffins.

Quick breads and muffins use baking soda and baking powder for leavening (hence "quick," as opposed to the slow rising of yeast bread). Since quick breads and muffins use the same leavening, the recipes are pretty interchangeable. If you love the single-serving style of muffins, pour your quick-bread batter into muffin tins. If you hate washing a muffin pan, feel free to make your muffin recipe as one big loaf of quick bread. Just be sure to adjust the baking time, since muffins bake faster than quick bread.

Tip: Both muffins and slices of quick bread freeze and reheat beautifully: While they're still fresh (but cooled), store them in a zip-lock bag or a Tupperware container in the freezer. On a busy morning, pull out as many as you need, pop them in the microwave for 30 seconds or a minute, and enjoy.

Breakfast Idea #2: Smoothies

Need more ways to get in those servings of fruit and vegetables? Try making a smoothie for breakfast. Smoothies are easy breakfast because you can get so much in there, including carbs, protein, and healthy fat. At their core, smoothies are just blended fresh or frozen fruit -- but that doesn't mean you have to stop there. Try adding Greek yogurt for extra creaminess and a protein boost, soy or almond milk for nondairy smoothness, or even a big spoonful of peanut butter.

It's easy to get out the blender on a weekend, blend up a big batch, and pour the smoothies into individual cups (bonus points if you use travel coffee cups that you can shut between sips). Then stick them in the fridge or freezer and pull them out on busy mornings. After a quick stir or shake, they'll be ready to enjoy.

Tip: Add a big handful of washed spinach to your smoothie -- you'll get all of the nutrition (and all of the color!) of the greens with none of the taste.

Breakfast Idea #3: Quiches and Frittatas

Want eggs for breakfast but don't have the time? Bake a quiche or frittata (the Italian, crustless version of a quiche) on the weekend and eat slices for breakfast all week. Baked eggs reheat just fine and they're also great cold if you're out running errands and don't have easy access to a microwave.

There are plenty of recipes out there, but you may not even need one. For an easy frittata, just preheat the oven to 350 degrees and heat some oil or butter in an oven-safe skillet. Then crack eggs into a large bowl and add any mix-ins you'd like (chopped bell pepper, green onions, spinach, cooked sausage, salt and pepper, goat cheese, etc.). You can even cook bacon or sauté onions in the skillet before adding the eggs for an extra burst of flavor. Pour the egg mixture into the pan, cook on the stove until the bottom is starting to set, and transfer to the oven until it's cooked all the way through. Then let cool, cut into individual serving sizes, and store in the fridge until you're ready to eat.

Tip: Like the idea of muffins but want the protein of eggs? Instead of cooking the eggs in a skillet, pour the egg mixture into muffin tins and bake until cooked through. Then let cool and pop the mini-frittatas out for great individually sized breakfast dishes.

Breakfast Idea #4: Oatmeal

Oatmeal is creamy, warm, delicious, packed with fiber to keep you full -- and way too slow for really busy mornings. Rather than turning to the instant variety (or skipping breakfast altogether), make a big batch of old fashioned or steel-cut oats on the weekends to eat throughout the week. You can even store the oatmeal in small microwave-safe containers that you can heat and eat without getting a bowl dirty. On a busy morning, warm up some of the refrigerated oatmeal, add milk or soy milk and some fresh fruit and brown sugar, and enjoy.

If normal oatmeal sounds too boring, try cooking quinoa or brown rice with milk and water and heating up the leftovers as hot cereal in the morning. Or if you can't be bothered with watching a pot of oatmeal on the stove, find a recipe for baked oatmeal, which just involves mixing, baking, and cooling.

Tip: If you have a rice cooker or slow cooker with a timer, you can set up your oatmeal before bed, turn on the timer, and wake up to fresh, delicious oatmeal in the morning.

Breakfast Idea #5: Yogurt Parfaits

If you've ever found yourself salivating at those pretty pink-and-white cups of yogurt and fruit while waiting in line for your latte, you'll be happy to know that they're easy -- and way cheaper -- to make at home. Just buy some yogurt (Greek yogurt is a great choice, since it's creamy and has plenty of protein), some granola, and whatever fruit is in season. Then, in individual cups or bowls, layer the fruit and yogurt, plus some honey or other sweetener if your yogurt is unsweetened. You can layer the granola in with the fruit and yogurt if you don't mind it getting soft, or leave some room at the top to pour in the granola later. In the morning, just grab a container and a spoon, and you're ready to go.

Tip: If you have a favorite fruit that's not in season, buy the frozen variety at the grocery store.

Breakfast Idea # 6: Homemade Granola Bars

If you're a fan of wrapped cereal bars for their convenience but not their nutrition, try whipping up a batch of homemade granola bars. Just as with muffins, making granola bars at home means you control what goes in them.

There are tons of granola bar recipes out there -- crunchy ones, chewy ones, fruity ones, nutty ones, and even chocolaty ones. Many of them don't require baking -- just measure out ingredients, stir well, press into a pan, and chill. Once the granola bars are ready, cut them into slices, put them in plastic bags or food storage containers, and stash in the fridge or freezer. Then pull a few out on your way out the door. Unlike some other breakfast options, most granola bars keep just fine at room temperature -- though if you'll be keeping them for days or weeks, they'll taste better if they stay cool -- so they're good to have in your bag or car for snacks as well as breakfasts.

Breakfast Idea # 7: Breakfast Sandwiches or Burritos

You don't have to limit sandwiches and burritos to lunchtime. Egg sandwiches and wraps are super-satisfying in the morning -- especially when you can just reheat frozen ones.

Take an hour or two on a weekend to scramble or fry a bunch of eggs and add them to tortillas, English muffins, or bagels. Top with other delicious ingredients (cooked bacon or sausage, cheese, salsa, etc.), wrap tightly in saran wrap or aluminum foil, and freeze. Then just pull one out in the morning, take off the wrapper, and microwave for a minute or two for a hearty, protein-packed breakfast.

Tip: If you find that your burritos get a little dry when reheated, try wrapping them in a damp paper towel before microwaving them, or plan to eat with extra salsa.

Breakfast Idea #8: Hard-Boiled Eggs

If frittatas and breakfast burritos are too fussy, how about some simple hard-boiled eggs? They're portable, nutritious, and full of protein, and they come naturally individually wrapped.

Celebrity chef Alton Brown suggests cooking hard-boiled eggs in an electric kettle. Just put the eggs in the bottom, fill with water, and turn on. When the kettle boils and turns itself off, set a timer for 12 minutes. Then pull the eggs out, cool in a bowl of ice water, and transfer to the fridge. Easy, fast, and no extra pot to wash.

Breakfast Ideas #9: Banana Wraps

Still not convinced that breakfast can be easy and healthy? Try this suggestion from nutritionist Beth Reardon: Spread some almond butter on a brown rice tortilla, add a peeled banana, and roll up. Presto: an instant, portable, nutritious breakfast, in about a minute flat.

Tip: For a touch of sweetness, add a drizzle of honey.

4 Key Nutrients That Affect Performance – Are You Getting Enough?

Learn which “shortfall nutrients” you might not be getting enough of and how to get more of them. When the USDA came out with its Dietary Guidelines last year, it also published information on the socalled “shortfall nutrients” that Americans are not getting enough of. Are you getting enough of these four important nutrients? Here’s what they are and how to get them through the foods you eat.

1. Fiber

Why You Need It: Fiber can help prevent type 2 diabetes, certain types of cancer and heart disease. Research also suggests that consuming fiber-rich foods might boost weight loss by helping you to feel fuller after you eat. Fiber also aides in recovery after a workout. But most of us eat only about half as much fiber as we should. Nutrition guidelines recommend that women eat 25 grams daily and men eat 38 grams daily; the average American consumes only about 14 grams.

How to Get It: Load up on plant-based foods—the less processed the better. (Consider this: a medium orange has 3 grams of fiber; a cup of OJ has zero.) Whole grains, such as oatmeal (3 grams per 1/2 cup), and beans (about 6 grams per 1/2 cup) are also great sources.

2. Calcium

Why You Need It: Calcium is important for keeping bones and teeth strong, but it also helps muscles contract, nerves transmit signals, blood clot and blood vessels contract and expand. Adults aged 19 to 50 need 1,000 mg per day; for women 51-plus (and men 70-plus), it’s 1,200 mg daily.

How to Get It: Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), delivering between 300 mg (milk) to 490 mg (nonfat plain yogurt) per 1-cup serving. Some dark leafy greens also offer calcium that’s well absorbed by the body: for instance, kale and collard greens provide 94 mg and 266 mg per cup, respectively. Yes, I know I said Collar Greens but if you want to improve performance it is worth it!!

3. Potassium

Why You Need It: Potassium is critical for helping nerves transmit signals, muscles contract and cells maintain fluid balance inside and out. This also helps in prevention of cramps during hard workouts or competitions. Newer scientific evidence demonstrates that potassium helps maintain normal blood pressure.

How to Get It: By eating a variety of fruits and vegetables—they’re full of this nutrient. But according to the Centers for Disease Control, only 32.5% of adults eat 2 or more servings of fruit per day and only 26.3% eat the recommended 3 or more servings of vegetables per day. Pile on the produce! – Try to eat a fruit or vegetable with each meal for starters.

4. Vitamin D (if you are a female – please read!!!)

Why You Need It: Vitamin D is a fat-soluble nutrient that’s important in bone building and has been linked with lower incidences of cancers and lower rates of immune-related conditions, such as type 1 diabetes and multiple sclerosis. The primary way we get vitamin D is by making it ourselves—UV rays from the sun help us to produce it. In the wintertime, in northern latitudes, many people start to run out of their internal vitamin D stores.

How to Get It: Soak up some sun (ultraviolet, or UV, rays cause skin cells to produce vitamin D). Eat vitamin-D-fortified foods, such as milk, soymilk and cereals. Vitamin D is also found naturally in a few foods: fatty fish, such as salmon, mackerel and sardines, and in egg yolks. If you live in the northern part of the United States, spend lots of time indoors and/or slather on the sunscreen anytime you’re outside, you may not be getting enough. Some studies suggest that as many as 7 out of 10 Americans are deficient in vitamin D. To be absolutely sure you’re covering your needs for this nutrient, consider a vitamin D supplement (for folks ages 1 to 70, the recommended amount is 600 International Units). We are noticing that many of our female athletes are low in this nutrient and it is one of the first things we would like checked when you see your MD for a wellness checkup.

Consider whether you are doing all that you can to maximize your performance. If you are looking for an edge, rather than starting with the latest supplement, start with making sure you are getting enough of these nutrients

Fat Intake - What You Should Know About Fat Consumption

It's just not fair: Fat got a bad rap decades ago because scientists assumed, based on the misinterpretation of a couple of large studies, that eating foods containing fat would lead directly to obesity and heart disease. Fatty foods were made out to be our sole dietary vice, responsible for raising our cholesterol levels, clogging our arteries, and causing us to get, well, fat.

And that made a kind of intuitive sense — —why wouldn't the fat you consume wind up as the fat you see on your butt and thighs? But "the low-fat diet backfired," says Frank Hu, MD, professor of nutrition and epidemiology at the Harvard School of Public Health. "America's obesity epidemic skyrocketed even while our fat intake went down. So… experts are getting off the "fat is evil" bandwagon these days— — and we should, too.

The upside of eating fat

Like carbohydrates and protein, fat is an essential nutrient. This means that your body requires it for key functions, such as absorbing the fat-soluble vitamins A, D, E, and K. "Fat is also an important energy source and is vital for keeping your skin and hair healthy and smooth," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. Even more surprising: Research is revealing that eating the right fats can actually lower your risk of diabetes, heart disease, and obesity, and improves your cholesterol levels. That's because all fats are not created equal, Dr. Hu points out. It's not the total amount of fat in your diet that affects how much you weigh or whether you're at risk for heart disease, according to rigorous studies from the past decade. What matters is the type of fats you choose (and, when it comes to dropping pounds, the total number of calories you eat). Here's a breakdown.

Good fats

Monounsaturated fatty acids (MUFAs): Found in plant foods like nuts, avocados, olive oil, and canola oil, and in poultry

MUFAs can actually lower cholesterol levels, and, in doing so, your risk of heart disease. In fact, a Journal of the American Medical Association study showed that replacing a carb-rich diet with one high in monounsaturated fats can do both, and reduce blood pressure, too.

Polyunsaturated fatty acids (PUFAs): Found in fatty fish such as salmon and mackerel, and corn and soybean oils

Like MUFAs, PUFAs have been shown to improve cholesterol levels and reduce heart disease risk. One type is the omega-3 fatty acid, which is plentiful in some kinds of fish— — not to be confused with omega-6 fatty acids, found in meats, corn oil, and soybean oil. Some research finds that Americans eat about 20 times more omega-6 than omega-3; we should be aiming to get closer to four times as much. To do so, Dr. Hu says, sub in fish for meat when you can.

Ok-in-moderation fat

Saturated fat: Found in meat and dairy products such as cheese, butter, and milk

We've been warned for decades to eat less saturated fat. After all, it raises "bad" (LDL) cholesterol levels, and thus, it was assumed, increases your risk of heart attack and stroke. Lately, though, research has begun to vindicate it. For instance, a 2010 American Journal of Clinical Nutrition review of 21 studies was unable to find a link between saturated fat consumption and heart disease or stroke. Some types have been entirely exonerated: "Stearic acid, found in dark chocolate, is clearly non-harmful," says David L. Katz, MD, director of the Yale University Prevention Research Center. The same may be true of lauric acid, a type of saturated fat abundant in coconut oil, but there's not enough evidence to say for sure, Dr. Katz says. While some experts, like Dr. Katz, say there's no downside to cutting out saturated fats, others believe keeping them in the mix helps us avoid getting too many bad-for-you refined carbohydrates instead. Bottom line… You don't need to ban them. Just make sure most of your fat intake is unsaturated, eat red meat only once or twice a week, and use olive oil instead of butter when possible.

Bad fat

Trans fat: Found in some fried foods, shortening, and packaged snacks like crackers and desserts

Trans fat gained notoriety several years ago when one state and a handful of cities banned the artificial kind— — found in partially hydrogenated vegetable oil— — from restaurants. (Trans fats also occur naturally in small amounts in some foods.) Research has found that artificial trans fats raise LDL cholesterol and lower HDL cholesterol—and a high LDL/low HDL combination can increase your risk of heart attack and stroke. Still, partially hydrogenated oil remains a fairly common ingredient in processed foods, in part because adding hydrogen to vegetable oil gives it a longer shelf life. Experts agree that you should cut out trans fat altogether— — and thankfully, that's not so hard to do. "Limit your intake of processed foods, commercial snacks, and fast food, and you'll avoid trans fat," Dr. Katz says. Don't assume you're in the clear if your packaged snack says "0 trans fats" on the label. "Food manufacturers are allowed to put '0 trans fats' in the nutritional information if the item has up to 0.5 grams of trans fat per serving," says Taub-Dix. "Look at the ingredient list: If you see the word ‘hydrogenated’, then the food has trans fat, and you should skip it."

Eat fat, lose weight

We know what you're thinking: How do you control calories if you're downing chocolate, olive oil, and nuts? After all, fat packs 9 calories per gram, compared to 4 calories per gram of carbs or protein. Well, for one thing, when you eat a food that contains some fat, you're likely to feel satisfied faster than when eating something fat free. That means you'll consume less of it and will likely be less tempted to snack later on. Some studies have also indicated that certain fats work to help you stay slim: For instance, Harvard researchers found that people who ate nuts regularly gained less weight over a four-year period than those who didn't. Plus, foods labeled "reduced fat" or "fat free" can actually contain more calories than their full-fat counterparts, because the fat has been replaced with sugar, starch, and other fillers with little to no nutritional value to add back flavor. As for dairy, we've all heard that drinking milk (and eating yogurt) can boost bone health and even lower blood pressure and promote weight loss. If you're getting the multiple servings of milk you should each day, consider making some of it low fat to keep saturated fat and calories down. When it comes to cheese, Dr. Hu recommends indulging in the full-fat stuff occasionally; it has more flavor than low-fat cheese, so a little goes a long way.

So how much "good" fat you should get? The American Heart Association recommends that unsaturated fats make up 18 to 28 percent of the calories in our diets, with no more than 7 percent of our daily calories coming from saturated fat. But here's an easier rule of thumb: "Just make sure that the fats you eat come from healthy food sources— like vegetable oils, fish, legumes, nuts, and other plant-based foods”. If you do that, then there's no need to count.

Protein for the Developing Athlete – The Must-Dos

Traditionally, athletes looking to build muscle have stayed laser-focused on protein. Meanwhile, runners and cyclists focus more on carbs or fat to keep them powered through their respective workouts, often fearing protein will make them bulky and slow. But new research is showing that not only can every athlete improve their performance by consuming protein, but also by consuming way more of it than is commonly recommended.

Here's why: Amino acids in protein help repair your muscle fibers so they grow back bigger and stronger. It’s these same amino acids that allow protein to help your cardio fitness. Having a constant stream of essential and branched chain amino acids to your working muscles during high-intensity aerobic exercises helps to serve as an additional fuel source. Plus, protein does more than just repair your damage it is a building block for the whole body, not just muscles. More research is showing that the body draws from dietary protein to keep the immune system healthy, to produce new cells to replace worn out ones, and to make repairs to other tissues in the body. Because the body uses protein for other functions the recommended daily allowance may be low, especially for the developing athlete that is working hard but also growing.

How much protein you really need

The Academy of Nutrition and Dietetics recommends that athletes aim for roughly one gram of protein per kilogram of body weight per day to maintain muscle mass and .64 to .82 g per pound of body weight to build muscle. But the latest science suggests that every exerciser could benefit from hitting the upper end—or more—of that amount, not just those looking to add bulk.

In two separate studies, active men and women were put on a diet of .91 g/lb of protein a day. They spent 12 weeks doing a combination of resistance training, interval training, stretching, and endurance. The results: compared to controls who ate only .45 g/lb per day of protein, both sexes increased their muscular power and strength, with the men also increasing their aerobic performance and flexibility and the women their cardiovascular health and muscular endurance. The reason there was a difference between genders could be that men and women start from different baselines: Women are naturally more flexible and often do more cardio, so men have more room to improve in flexibility and aerobic endurance. Meanwhile, women have less lean muscle mass so when they start building more thanks to strength training and more protein, they show greater improvements in muscle endurance. Pushing it even further, a separate study in the American Journal of Clinical Nutrition found that men who were burning a ton of calories through three days of HIIT, two days of strength training circuits, and one day of plyometrics, gained more lean body mass and lost more fat eating 1.1 g/lb of protein a day.

But, there is a ceiling. Research in the Journal of the International Society of Sports Nutrition found that when active men and women kicked their daily protein intake up to 2 g/lb/d, they didn't see any positive or negative effects on their weight, lean body mass, or body fat percentage. Notice that they didn’t see any negative effects which is often a concern of some.

In the end, how much protein you should consume is super individual but the existing research points to starting with at least .9-1.0 grams of protein per pound of body weight a day.

This takes discipline and thinking forward since most athletes don’t get this much. Often this is the missing link to increasing athletic performance and it can be mastered with planning.

Simple High Intensity Training for Beginners

Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to burn calories in a short amount of time and develop more lean muscle mass— so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

If you’re just getting into fitness — or starting over after an injury — the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

Here are three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-tomaster moves, made just for you. All you need is water, a chair and a yoga mat (well you really don’t need a yoga mat but it would be nice)

Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go. 

Jog or march in place for 30 seconds to slightly increase your heart rate 

Then, stand and circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds – Don’t work into pain just easy circles to loosen up your shoulders  F

inally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue one minute. Now, get ready to HIIT it!

10-Minute HIIT

Workout Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. (Don’t go below this to keep stress off the knee) Engage your glutes and quads and push back to the start position. Repeat.

Cool down with an overhead stretch and work on some single leg balance 20 seconds on each leg

3 rounds of 20 seconds work and 10 seconds of rest

20-Minute - HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multijoint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating. AGAIN, listen to your body especially on the third set

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower ½ way (never feel stress in the front of your shoulders or you are going too far, then press up to the original position. Keep your abs tight

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, a quad stretch and a forward fold also work on single leg balance each leg for

20 seconds 3 rounds 45 second work with 15 seconds rest

30-Minute: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

For exercise descriptions, see above previous descriptions.

Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds.

3 rounds 45 second work with 15 seconds rest