Designing Your Own Training Program? Read this First.

Now I know I don’t need to be the one to tell you that an effective training program is critical for success and making performance improvements (no brainer, right?) -- but you may be wondering where to start. Well first, it’s important to understand that each program will vary by sport and an individual’s training status, … Continue reading Designing Your Own Training Program? Read this First.

Your Very Own Micronutrient Cheat Sheet

  "How can I get more _______ (insert micronutrient) in my diet?"  If you track micros (which you should) chances are you’ve asked this question to your coach before.   Minerals contribute to bone, teeth and nail structures. They also perform a variety of metabolic functions. Vitamins act as coenzymes and facilitate a variety of … Continue reading Your Very Own Micronutrient Cheat Sheet

Caffeine Products to Improve Training? Keep These Things in Mind First.

Q: Do you recommend using caffeine to improve training and performance?   A: Yes, and no.   First off, I think it is reasonable to recommend caffeine products to improve physical performance under certain conditions. Studies have shown caffeine can be very effective among athletes to improve performance when taken ~60 minutes prior (always give … Continue reading Caffeine Products to Improve Training? Keep These Things in Mind First.

Using Mental Imagery for Improved Performance

Imagery is a cognitive skill where you create an experience in your mind. For competitive lifters specifically, you can stimulate reality by mentally rehearsing a meet. Rehearsing successful execution of a meet, skill by skill, can increase an athlete’s confidence by providing the subconscious mind with powerful, positive memories. Here, athletes can experience meet preparedness … Continue reading Using Mental Imagery for Improved Performance

Binge Eating Disorders: Yeah, Let’s Talk About Them.

*Warning, potential eating disorder trigger*   Eating disorders (including binge-eating disorder) are a sensitive, yet important, subject to discuss with all my athletes. It’s no surprise that studies show an increased prevalence of disordered eating in athletes (especially when weight classes and competitive leanness is involved) when compared to the general population. Such disorders will … Continue reading Binge Eating Disorders: Yeah, Let’s Talk About Them.

Feeling Moody? Maybe Take a Look at Your Training.

Depression. Anxiety. Irritability. Lack of motivation. Did you know that could be signs that you are overtraining? It’s true.   During our athlete’s check ins, one of the things we ask about is daily mood. Believe it or not, this is more than just a conversation piece (although we do like hearing your feels), your … Continue reading Feeling Moody? Maybe Take a Look at Your Training.

Low Bar vs High Bar Squats: Which is Right for You?

It’s no surprise that different techniques can change the resistance torque pattern during exercises and in turn, change the stress among different muscle groups. Let’s take one of the most commonly asked about exercises, low bar vs high bar squats.   During a low bar squat, the bar is placed low on the upper back … Continue reading Low Bar vs High Bar Squats: Which is Right for You?