It's been a remarkable spring for All-Star Sports Academy and our athletes and clients. These achievements are remarkable, and a testament to the commitment of these student-athletes. One All-Star athlete just rocked the sports world on national television!
One of our athletes scored over 100 points as a sophomore for TRHS South girls' lacrosse
Another scored 112 points for TRHS North's girls lacrosse team.
Both of these lacrosse players were chosen to represent New Jersey on the 2009 National Women's Lacrosse team
Still another won a womens Lacrosse National Championship with Franklin & Marshall College
One hit well over .500 for Donovan baseball.
One is on the verge of signing a National Football League contract to play fullback.
One was named to the All-State HS Hockey team & signed to play Juniors Hockey with the Philadelphia Revolution.
One was chosen to the NJSA 04 Pre-Academy Soccer Team & is working with Tab Ramos.
One was chosen to the U14 New Jersey Olympic Development Program Soccer Team
One terrorized high school pitchers while playing for TRHS North baseball
One made the JV softball team & became the starting JV catcher at TRHS East
The Jersey Shore Hurricanes AAU boys basketball put a team into nationals
One has been invited to Under Armour HS football combines, & may be named to the All-America team
One took 2nd in the county in shotput for 8th graders & was named to the Trilogy Lacrosse Elite team
One broke the TR Intermediate South school record in the discus
Woodbridge HS baseball went 14-10 & reached the semi-finals of the Middlesex County Tournament
Dozens of youth baseball, softball, lacrosse and soccer players are having great seasons & more fun as a result of their experiences with All-Star Sports Academy.
Dozenz of kids and parents dropped extra pounds, got in shape and had a blast in our breakthrough fitness programs.
Oh yeah, there's one other athletic achievement that we're pretty excited about. On Saturday, May 23rd, Frank Edgar, former Toms River HS East and Clarion University wrestling standout, won the biggest bout of his career. In an edge-of-your-seat 3 round UFC fight against Sean Sherk, Frank ("The Answer") took another step toward a title bout by dominating Sherk in every aspect of the game!
Frank has been working harder than ever in our Strength and Conditioning Center with Brian Blue getting ready for this bout. After watching video of his workouts with previous trainers, then watching how his opponent was "training," we had a funny feeling that Frank was going to be ready for Sherk. We were right!
Congratulations to Frank, and congratulations to all the athletes, parents and everyone who has been working to achieve fitness goals that matter to them!
Find out why they chose All-Star, and why it really does matter where you "get your sweat on!"
Go here to request YOUR complimentary trial membership: http://tinyurl.com/allstartrial
We'll see YOU at All-Star Sports Academy!
News, views and special stuff from All-Star Sports Academy!
Wednesday, May 27, 2009
Monday, May 18, 2009
Metabolism and Making it Work For Athletes
Here's a concept that you must understand. You need to understand that improving your eating habits and improving your performance are related. It all depends on how you fuel your body. The fuel you put in your body will determine how your metabolism works and how much energy you have for athletic performance!
YOU CAN MAKE YOUR METABOLISM WORK FOR YOU, INSTEAD OF AGAINST YOU!
Let’s use a simplified definition of metabolism. Metabolism means the rate at which your body burns through food. Simple enough, right? Most athletes have fast metabolisms (which allow them to burn lots calories). As a result, it is important that you fuel your body with food frequently throughout the day.
I’ll say it again: Eating small, frequent meals throughout the day will keep your metabolism fired up, and keep you ready to perform at your best. “Getting” this will mean the difference between performing at a high level on a consistent basis and performing in fits and starts! “Getting” this will allow you to “get it done” any time you want!
To play well and stay in top shape, you are going to eat 5 meals a day. In fact, you’re going to eat at least 5 meals a day if you want to practice and play at your best! It might not completely make sense to you yet, but as you begin to understand metabolism, and as you begin getting the results that you want, your comfort level with eating this many meals will increase.
I’ll explain further as we go along, but for now, “get” that you need to eat supportively and every 3 to 3 ½ hours. “Supportive eating” means making sure that each meal consists of a lean protein, a starchy carbohydrate and a fibrous carbohydrate. No pre-processed “diet food” made of make believe ingredients and “pseudo-foods!”
Here’s a short list of proteins, starchy carbs and fibrous carbs to get you started:
Lean Protein: tuna in water, egg whites, chicken breast, fat free dairy, flaky fish, tofu
Starchy Carbohydrates: potato, sweet potato, tomato, whole grains, oatmeal
Fibrous Carbohydrates: broccoli, cauliflower, onion, celery, peppers, cucumber, greens
I’m going to make a bold, borderline sacrilegious statement here: You don’t need “diets” to fuel your body for top-level athletic performance! Nor will you have to eat massive protein bars or gallons of protein shakes. This is all bad information that you have been given. All that will do is stress your kidneys and liver and make you feel sick.
Top performing athletes know that food is a tool to be used to hone the athletic body to a sharp-edged weapon! Along with intelligent, challenging athletic and skills training, it’s the thing that will separate winners from wanna-bes!
So start planning your food intake to support your success! We’ll be glad to help!
Contact All-Star Sports Academy for your free one week trial in any of our strength and conditioning programs!
YOU CAN MAKE YOUR METABOLISM WORK FOR YOU, INSTEAD OF AGAINST YOU!
Let’s use a simplified definition of metabolism. Metabolism means the rate at which your body burns through food. Simple enough, right? Most athletes have fast metabolisms (which allow them to burn lots calories). As a result, it is important that you fuel your body with food frequently throughout the day.
I’ll say it again: Eating small, frequent meals throughout the day will keep your metabolism fired up, and keep you ready to perform at your best. “Getting” this will mean the difference between performing at a high level on a consistent basis and performing in fits and starts! “Getting” this will allow you to “get it done” any time you want!
To play well and stay in top shape, you are going to eat 5 meals a day. In fact, you’re going to eat at least 5 meals a day if you want to practice and play at your best! It might not completely make sense to you yet, but as you begin to understand metabolism, and as you begin getting the results that you want, your comfort level with eating this many meals will increase.
I’ll explain further as we go along, but for now, “get” that you need to eat supportively and every 3 to 3 ½ hours. “Supportive eating” means making sure that each meal consists of a lean protein, a starchy carbohydrate and a fibrous carbohydrate. No pre-processed “diet food” made of make believe ingredients and “pseudo-foods!”
Here’s a short list of proteins, starchy carbs and fibrous carbs to get you started:
Lean Protein: tuna in water, egg whites, chicken breast, fat free dairy, flaky fish, tofu
Starchy Carbohydrates: potato, sweet potato, tomato, whole grains, oatmeal
Fibrous Carbohydrates: broccoli, cauliflower, onion, celery, peppers, cucumber, greens
I’m going to make a bold, borderline sacrilegious statement here: You don’t need “diets” to fuel your body for top-level athletic performance! Nor will you have to eat massive protein bars or gallons of protein shakes. This is all bad information that you have been given. All that will do is stress your kidneys and liver and make you feel sick.
Top performing athletes know that food is a tool to be used to hone the athletic body to a sharp-edged weapon! Along with intelligent, challenging athletic and skills training, it’s the thing that will separate winners from wanna-bes!
So start planning your food intake to support your success! We’ll be glad to help!
Contact All-Star Sports Academy for your free one week trial in any of our strength and conditioning programs!
Monday, May 4, 2009
There's a DRAGON in the house!
There's a "Dragon" at All-Star Sports Academy!
Not the ugly, scaly kind that terrorized towns in jolly old England!
This Dragon can help you earn a Black Belt and get a great workout
at the same time!
Dianna LaVecchia has brought Dragon Muay Thai to All-Star Sports
Academy's Softball/Baseball Center at 2214 Rt. 37 E, Toms River.
Now, Dianna is inviting you to an Open House to celebrate the opening
of her school!
Learn about Muay Thai, Jeet Kune Do and how YOU can become a Black Belt!
Enjoy great Thai food and watch demonstrations. Maybe even participate! Come on,
don't be scared!
For all the information on this fun-filled event, go to http://www.muaythaifit.com/index.htm
Click on the "NEWS!" link.
When you get to the open house, tell Dianna that Phil, Brian and Sean sent you!
PS...Don't forget!! You can get a one week trial in any of our programs simply by going to
All-Star Sports Academy Trial Membership
If you haven't tried Prograde Nutrition Cravers, then your nutrition bars taste like cardboard!
Find out why our clients L-O-V-E their Cravers!!
Not the ugly, scaly kind that terrorized towns in jolly old England!
This Dragon can help you earn a Black Belt and get a great workout
at the same time!
Dianna LaVecchia has brought Dragon Muay Thai to All-Star Sports
Academy's Softball/Baseball Center at 2214 Rt. 37 E, Toms River.
Now, Dianna is inviting you to an Open House to celebrate the opening
of her school!
Learn about Muay Thai, Jeet Kune Do and how YOU can become a Black Belt!
Enjoy great Thai food and watch demonstrations. Maybe even participate! Come on,
don't be scared!
For all the information on this fun-filled event, go to http://www.muaythaifit.com/index.htm
Click on the "NEWS!" link.
When you get to the open house, tell Dianna that Phil, Brian and Sean sent you!
PS...Don't forget!! You can get a one week trial in any of our programs simply by going to
All-Star Sports Academy Trial Membership
If you haven't tried Prograde Nutrition Cravers, then your nutrition bars taste like cardboard!
Find out why our clients L-O-V-E their Cravers!!
Monday, April 27, 2009
Beat Swine Flu...
The newsmedia is full of breathless, panic-stricken reports about Swine Flu. They throw around words like "pandemic," Recombinant" and "transspecies."
What does it all mean? Is this bio-terror, or just an anomaly? I even read a story linking a reduction in solar flares and solar wind to the rise of new strains of flu and maybe other diseases.
Wow. Makes you want to stay home, wrap yourself in a blanket and hide!
So what to do? It's fairly simple, really.
First, DON'T PANIC! If you've ever read Douglas Adams' "Hitchhiker's Guide to the Galaxy" you already get this sage advice. Read through the news hype. Swine flu is NOT prowling your neighborhood streets, looking for a random sucker to infect.
Most likely, it's being spread through direct contact with those within the "hot period," or in the case of this bug, 24-72 hours after infection. So unless you're spending time in Mexico City, airports or places where we KNOW THERE IS AN OUTBREAK, you are probably not at risk yet.
So...now is the time to gather information about this and other flu viruses. Knowledge is power.
Second, Wash your hands! Yeah, your mom is right. Clean hands (and other skin surfaces) help prevent not only infection in you, but in others as well. Do you need anti-bacterial gels and soap. Um, think for a minute...influenza is a VIRUS...so anti-bacterial soaps, gels, etc. probably won't help.
Third, Flush the air at home! Open windows on breezy days when it's warm enough. Keeping the house closed up, whether you're heating or cooling, is like inviting the virus in. Let the fresh air in, let the sun in, you and your house will feel better.
Fourth, Eat to be immune!Include lots of fresh veggies and fruits in your diet. One precaution...since much of our produce comes from California and Mexico (Swine Flu hotspots), wash your produce well!
Fifth, Get some sleep! The body repairs itself and resets the defenses during sleep periods. Get 8-10 hours a night, and maybe grab a nap daily.
Sixth, VITAMINS AND MINERALS! I cannot stress this enough. EVERYONE needs a good multivitamin/mineral complex! Stop buying Centrum, OneADay or whatever other $15 crap you're throwing your money away on and go get some Prograde VGF+ For Men or Prograde VGF+ for Women! The reality is that if you're not spending about $35-$50 a month for your multi, you're probably getting crap.
In addition, it helps to add supplemental Vitamin C to your regimen. In spite of the scare tactics often employed by the medical community to stop people from using this natural immune booster for that purpose, Vitamin C really does boost immune response in humans. 1,000 - 3,000 mg/day will help, more is ok if your system can handle it.
Seventh, and last...No rubbing snouts or smooching with pigs or birds or people who sound like they're hacking up a lung! Enough said!
_________________________________________________________________
Quinoa and Fresh Herb Salad With Garden Tomatoes
Makes 2 servings, with leftover quinoa Description
Quinoa is a high-fiber grain that's loaded with protein and readily available in groceries or health food stores. Need a convenient grain? Try this one: it cooks in 6 minutes! Here’s a version of the delicious Middle Eastern salad, tabbouleh, with quinoa instead of bulgur.
Ingredients
3/4 cup water
1/2 cup quinoa
Salt and pepper
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3 scallions (white and light-green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 ounces low-fat feta cheese
Instructions
Bring water to a boil in a small saucepan, over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
While quinoa is cooking, combine juice, oil, salt, and pepper in a medium bowl. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.
Thinly slice tomatoes. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.
Nutritional information
350 calories
14 g total fat (4 g sat)
10 mg cholesterol
47 g carbohydrate
15 g protein
7 g fiber
410 mg sodium
What does it all mean? Is this bio-terror, or just an anomaly? I even read a story linking a reduction in solar flares and solar wind to the rise of new strains of flu and maybe other diseases.
Wow. Makes you want to stay home, wrap yourself in a blanket and hide!
So what to do? It's fairly simple, really.
First, DON'T PANIC! If you've ever read Douglas Adams' "Hitchhiker's Guide to the Galaxy" you already get this sage advice. Read through the news hype. Swine flu is NOT prowling your neighborhood streets, looking for a random sucker to infect.
Most likely, it's being spread through direct contact with those within the "hot period," or in the case of this bug, 24-72 hours after infection. So unless you're spending time in Mexico City, airports or places where we KNOW THERE IS AN OUTBREAK, you are probably not at risk yet.
So...now is the time to gather information about this and other flu viruses. Knowledge is power.
Second, Wash your hands! Yeah, your mom is right. Clean hands (and other skin surfaces) help prevent not only infection in you, but in others as well. Do you need anti-bacterial gels and soap. Um, think for a minute...influenza is a VIRUS...so anti-bacterial soaps, gels, etc. probably won't help.
Third, Flush the air at home! Open windows on breezy days when it's warm enough. Keeping the house closed up, whether you're heating or cooling, is like inviting the virus in. Let the fresh air in, let the sun in, you and your house will feel better.
Fourth, Eat to be immune!Include lots of fresh veggies and fruits in your diet. One precaution...since much of our produce comes from California and Mexico (Swine Flu hotspots), wash your produce well!
Fifth, Get some sleep! The body repairs itself and resets the defenses during sleep periods. Get 8-10 hours a night, and maybe grab a nap daily.
Sixth, VITAMINS AND MINERALS! I cannot stress this enough. EVERYONE needs a good multivitamin/mineral complex! Stop buying Centrum, OneADay or whatever other $15 crap you're throwing your money away on and go get some Prograde VGF+ For Men or Prograde VGF+ for Women! The reality is that if you're not spending about $35-$50 a month for your multi, you're probably getting crap.
In addition, it helps to add supplemental Vitamin C to your regimen. In spite of the scare tactics often employed by the medical community to stop people from using this natural immune booster for that purpose, Vitamin C really does boost immune response in humans. 1,000 - 3,000 mg/day will help, more is ok if your system can handle it.
Seventh, and last...No rubbing snouts or smooching with pigs or birds or people who sound like they're hacking up a lung! Enough said!
_________________________________________________________________
Quinoa and Fresh Herb Salad With Garden Tomatoes
Makes 2 servings, with leftover quinoa Description
Quinoa is a high-fiber grain that's loaded with protein and readily available in groceries or health food stores. Need a convenient grain? Try this one: it cooks in 6 minutes! Here’s a version of the delicious Middle Eastern salad, tabbouleh, with quinoa instead of bulgur.
Ingredients
3/4 cup water
1/2 cup quinoa
Salt and pepper
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3 scallions (white and light-green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 ounces low-fat feta cheese
Instructions
Bring water to a boil in a small saucepan, over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
While quinoa is cooking, combine juice, oil, salt, and pepper in a medium bowl. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.
Thinly slice tomatoes. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.
Nutritional information
350 calories
14 g total fat (4 g sat)
10 mg cholesterol
47 g carbohydrate
15 g protein
7 g fiber
410 mg sodium
Friday, April 24, 2009
Friday Round Up
Well, we approach the end of another exciting week here at All-Star Sports Academy.
When Monday rolls around, one of our athletes, Charlie Henry, formerly of Toms River North High School, Monmouth University and Susquehanna University (Phil's Alma Mater!) will very likely be a National Football League Fullback!
Here's just a taste of what Charlie said about what All-Star Sports Academy did for him:
"I have done many workouts where players say 'why am I doing this? I'll never do this on the field!' Every exercise we do is relevant to my sport, and even my position. I feel I could not have had an equal experience with any other sports facility in New Jersey!"
Wow! Thanks, Charlie! Watch this blog on Monday or Tuesday. We're all pulling for Charlie, and the early word is he'll be in a Cleveland Browns or Dallas Cowboys uniform this season!
Also in the All-Star news: The Answer calls All-Star Sports Academy his training home!
Frank "The Answer" Edgar, a Toms River resident and up-and-coming mixed martial arts competitor is preparing for what many are calling the fight of his career!
So, where does a tough UFC guy like Frank go for his conditioning training? All-Star Sports Academy, that's where!
On May 23, you can catch Frank's big fight against Sean Sherk on pay-per-view live from Vegas.
Between now and then, he'll be working hard at All-Star! Video coming soon...
Let's see, the best athletes at the Jersey Shore call All-Star their training home. NFL prospects tell us they couldn't have it better anywhere else. A professional mixed martial artist chooses us to get him ready for the fight of his career.
What's YOUR reason for not being here again?
We'll make it really simple for you.
Go to http://www.allstarsportsacademynj.com/free-trial-membership
Apply for a trial membership. In the "Comments" section, write "Charlie and Frank sent me!"
We'll DOUBLE YOUR TRIAL PERIOD! That's 2 weeks of no-cost, no-obligation sports fitness preparation on All-Star Sports Academy!
When Monday rolls around, one of our athletes, Charlie Henry, formerly of Toms River North High School, Monmouth University and Susquehanna University (Phil's Alma Mater!) will very likely be a National Football League Fullback!
Here's just a taste of what Charlie said about what All-Star Sports Academy did for him:
"I have done many workouts where players say 'why am I doing this? I'll never do this on the field!' Every exercise we do is relevant to my sport, and even my position. I feel I could not have had an equal experience with any other sports facility in New Jersey!"
Wow! Thanks, Charlie! Watch this blog on Monday or Tuesday. We're all pulling for Charlie, and the early word is he'll be in a Cleveland Browns or Dallas Cowboys uniform this season!
Also in the All-Star news: The Answer calls All-Star Sports Academy his training home!
Frank "The Answer" Edgar, a Toms River resident and up-and-coming mixed martial arts competitor is preparing for what many are calling the fight of his career!
So, where does a tough UFC guy like Frank go for his conditioning training? All-Star Sports Academy, that's where!
On May 23, you can catch Frank's big fight against Sean Sherk on pay-per-view live from Vegas.
Between now and then, he'll be working hard at All-Star! Video coming soon...
Let's see, the best athletes at the Jersey Shore call All-Star their training home. NFL prospects tell us they couldn't have it better anywhere else. A professional mixed martial artist chooses us to get him ready for the fight of his career.
What's YOUR reason for not being here again?
We'll make it really simple for you.
Go to http://www.allstarsportsacademynj.com/free-trial-membership
Apply for a trial membership. In the "Comments" section, write "Charlie and Frank sent me!"
We'll DOUBLE YOUR TRIAL PERIOD! That's 2 weeks of no-cost, no-obligation sports fitness preparation on All-Star Sports Academy!
Thursday, April 23, 2009
First Step to a Faster 40
Last week, we covered how important your first step is in any sport. This week we'll be going a little further with that subject because of a question I hear every day from athletes (usually football players), "How can I run a faster 40". My answer, your starting position and first step.
This is the area in which even very fast athletes lose the most time. It is also the easiest area to fix because it is usually just a technical error rather than the lack of any physical attributes.
Although I don't think the 40 yard dash is really that important for an athlete's on-field performance, coaches love it and they want their players to have certain numbers. Today I will give you some tips on how to lower your time and catch those coaches' eyes so you can show off your real ability in all of the other areas that really matter.
Know the test. Just like any other test you've ever had, it is important to know what you're being tested on. You wouldn't work on calculus to ace your history final, would you? In the case of the 40 yard dash, you must realize that this test does not test your overall/top speed. Since most athletes do not reach their top speed until 50-60 yards into a sprint, this test is really about acceleration. How quickly you can get your body in motion and continue to gain speed. In order to do this, the next tip is very important.
Find your ideal starting position. Every athlete's starting position will be slightly different depending on flexibility, height, strength, and comfort. The important thing to do is to find the position that you feel comfortable with that still follows the guidelines of a good start position.
This is the area in which even very fast athletes lose the most time. It is also the easiest area to fix because it is usually just a technical error rather than the lack of any physical attributes.
Although I don't think the 40 yard dash is really that important for an athlete's on-field performance, coaches love it and they want their players to have certain numbers. Today I will give you some tips on how to lower your time and catch those coaches' eyes so you can show off your real ability in all of the other areas that really matter.
Know the test. Just like any other test you've ever had, it is important to know what you're being tested on. You wouldn't work on calculus to ace your history final, would you? In the case of the 40 yard dash, you must realize that this test does not test your overall/top speed. Since most athletes do not reach their top speed until 50-60 yards into a sprint, this test is really about acceleration. How quickly you can get your body in motion and continue to gain speed. In order to do this, the next tip is very important.
Find your ideal starting position. Every athlete's starting position will be slightly different depending on flexibility, height, strength, and comfort. The important thing to do is to find the position that you feel comfortable with that still follows the guidelines of a good start position.
- Dominant foot back
- Hips above shoulders.
- Angle from knee to ankle is pointing down and back (both legs).
- Pressure through both feet.
- Hand cocked back behind hip.
Each athlete can tweak their position in order to be comfortable as long as those guidelines are still met. For example, Reggie Bush liked to start with his feet back about 6 inches further than most athletes have been taught. This allowed his legs (knee to ankle) to be at a 45 degree angle to the ground. This smaller angle lets him push out rather than up with his first step so he is able to stay lower and distribute as much force as possible in the desired direction. Many athletes have started to shift closer to this type of start for that reason.
Here is how Reggie sets up for his 40. I've found that it works really well because it is comfortable and it forces the athlete to stay low rather than popping up too quick. Try it out:
- Set your non-dominant foot about 12 inches away from the line.
- Line up the toes of your dominant (back) foot with the heel of your front foot.
- Slide the back foot 8-12 inches away from the front foot.
- Adjust each foot in order to put pressure through both feet.
- Reach both hands about 2 feet in front of the starting line without moving your feet. Walk your hands back until the dominant hand is at the line and both legs are loaded.
- Keep head and eyes down.
- Cock opposite hand back.
- Inhale before start.
- Run 40 yards in 4.2 seconds (ok, maybe not)
First and 10. These are the most important steps, your first step and first 10 yards. Aim your first step to be 1 yard out. Drive out of the start and keep your eyes focused at the 10 yard line. Think about being full stride in 2 to 3 steps. Practice the first 10 yards until you're comfortable with your starting position and your first few steps.
Always get faster. Continue to try to accelerate through the finish line. Run a 60 yard dash instead of a 40 yard dash. Remember, you won't reach your top speed until after 40 yards so you want to feel like you're still getting faster and faster with every step.
These tips can HELP lower your time, but they are just one piece of the puzzle. They will NOT make you a better athlete. Sports are played in multiple directions and require you to accelerate, decelerate, change direction and change speed. Having a faster 40 may get a coaches attention, but improving all aspects of your performance will get you that spot on the roster.
Contact us here for a free trial week with All-Star Sports Academy: http://www.allstarsportsacademynj.com/free-trial-membership
Wednesday, April 22, 2009
Speed, Power and Endurance...gotta have 'em!
Circuit Training is a perfect training method for short-duration strength/speed/power endurance.
Ice hockey, soccer, lacrosse, field hockey, tennis, volleyball and even football and basketball consist of repeated short bursts of high intensity work.
They also require high levels of dynamic stability, and the ability to change direction quickly and efficiently. Lacking this ability is a prescription for injury.
Circuit training, with stations lasting 30-90 seconds, is a great way to develop the kind of speed, power and strength required for successful sports performance.
How many exercises you include can vary.
If possible, try to include some "mirror" exercises. These are exercises that mimic movements typically performed in the sport for which you are preparing.
Circuit Training Guidelines - Short-duration strength/speed/power endurance
Load: 50 - 65% of theoretical 1 RM (this is less critical than most people - and trainers - think)
Number of Exercises: in each circuit 6-15 (for variety, use different variations each circuit)
Time per station: 30-90 seconds
Number of circuits per session: 2-5
Rest between stations: 10-90 seconds
Rest between circuits: 90 seconds - 3 minutes
Speed of movement: Moderate to as fast as proper form allows
Frequency: 2 - (max.) 3 times/week
Ice hockey, soccer, lacrosse, field hockey, tennis, volleyball and even football and basketball consist of repeated short bursts of high intensity work.
They also require high levels of dynamic stability, and the ability to change direction quickly and efficiently. Lacking this ability is a prescription for injury.
Circuit training, with stations lasting 30-90 seconds, is a great way to develop the kind of speed, power and strength required for successful sports performance.
How many exercises you include can vary.
If possible, try to include some "mirror" exercises. These are exercises that mimic movements typically performed in the sport for which you are preparing.
Circuit Training Guidelines - Short-duration strength/speed/power endurance
Load: 50 - 65% of theoretical 1 RM (this is less critical than most people - and trainers - think)
Number of Exercises: in each circuit 6-15 (for variety, use different variations each circuit)
Time per station: 30-90 seconds
Number of circuits per session: 2-5
Rest between stations: 10-90 seconds
Rest between circuits: 90 seconds - 3 minutes
Speed of movement: Moderate to as fast as proper form allows
Frequency: 2 - (max.) 3 times/week
| Click here for your Free One Week Trial at All-Star Sports Academy! |
Tuesday, April 21, 2009
Joint by Joint
That's the way.
The way to approach a solid warm-up.
Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.
These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.
Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.
In full truth, shoulders need mobility as well, but never without stability!
Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.
2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.
3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.
4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.
Click here: All-Star Sports Academy One Week Trial!
The way to approach a solid warm-up.
Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.
These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.
Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.
In full truth, shoulders need mobility as well, but never without stability!
Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.
2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.
3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.
4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.
Order Your Own
5. Shoulders (stability) - Wall slides work very well for the complex relationship between the gleno-humeral joint and the scapula. Stand with your back to a wall. Flatten and retract the shoulder blades, and lift the arms so the elbows are at your side, with the arm flat against the wall. Slide the arms up, without losing contact with the wall, while keeping the shoulder blades retracted and against the wall. Use the fullest possible range of motion you can without losing wall contact with the forearms and scapula. Don't be surprised if you can't do it at first, or you cramp up trying. Do 8-10 reps.
Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!
If you're interested in learning more about amazing athletic performance, contact us for a complimentary one week trial in any of our breakthrough programs!
Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!
If you're interested in learning more about amazing athletic performance, contact us for a complimentary one week trial in any of our breakthrough programs!
Monday, April 20, 2009
Coach off the excess weight
Researchers at Duke University Medical School have "discovered" something our clients have known for years.
Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!
They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!
Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.
THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!
Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?
What are you waiting for?
For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)
May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River
$10 registration for the kickoff, and we promise some awesome stuff that night!
Over $75 worth of bonuses just for registering and taking the first step!
See you there, and then we'll see YOU showing off this summer!
_________________________________________________________________
A quick and very useful recipe today:
Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!
Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter
Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.
Blend until the mixture is smooth.
Transfer contents of bowl into several table serving-size containers.
Place in refrigerator until firm like butter.
Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.
Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams
Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!
They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!
Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.
THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!
Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?
What are you waiting for?
For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)
May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River
$10 registration for the kickoff, and we promise some awesome stuff that night!
Over $75 worth of bonuses just for registering and taking the first step!
See you there, and then we'll see YOU showing off this summer!
_________________________________________________________________
A quick and very useful recipe today:
Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!
Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter
Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.
Blend until the mixture is smooth.
Transfer contents of bowl into several table serving-size containers.
Place in refrigerator until firm like butter.
Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.
Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams
Saturday, April 18, 2009
What a Week!
WOW!
It was a big week for All-Star Sports Academy athletes!
>> Dave DalCortivo signed to play Juniors Hockey with the Philadelphia Revolution!
>> Meredith Kalinowski leads the undefeated Toms River South Girls Lacrosse team to 3 victories, scoring 25 goals and 9 assists along the way!
Meredith also set a TRS Girls Lacrosse single-game scoring record on Thursday, tallying a stupefying 9 goals and 3 assists in a 16-3 victory over Toms River East! WOW!
>> Tatum Coffey (TRN) lit things up on the Lacrosse field, as well.
>> Mike Bodden continues to have a solid year for MonDon Baseball.
>> Anthony LaCava is tearing the cover off the ball on the diamond over at Toms River North.
>> Ben Nogiewich is having a solid year on the Volleyball court at Toms River South.
>> Fresh in from Miami Beach is the following news:
Ashley Conroy scored personal bests in the 100 freestyle and the 100 backstroke at the YMCA National meet!
Ashley Conroy cruises to a personal best 59.59 in
the 100 backstroke at the YMCA nationals in Miami Beach
She swam Ocean County YMCA record times in both events! Ashley cruised to a 59.59 second 100 backstroke and a blazing 53.97 in the 100 free!!
As if that wasn't enough, just before she left for Miami Beach, Ashely was awarded the team MVP Trophy at the Monsignor Donovan Swim Team Banquet!! She owns the MonDon 100 backstroke record, at 59.44 seconds!
Each of these athletes, like the hundreds of others who call All-Star Sports Academy their training home, are tasting success because of their work ethic, good training habits and sheer desire to win!
All-Star Sports Academy congratulates them all! If you're having success in your sport, whether it's club, league or scholastic, be sure to tell us, and we'll put your exploits in these pages, as well!
Do you want to taste victory and success, too? We're here to help! Simply Contact Us and we'll set you up with a free, one week trial membership at All-Star Sports Academy!
Hey, we're making it as easy as we can for YOU to get into All-Star!!
It was a big week for All-Star Sports Academy athletes!
>> Dave DalCortivo signed to play Juniors Hockey with the Philadelphia Revolution!
>> Meredith Kalinowski leads the undefeated Toms River South Girls Lacrosse team to 3 victories, scoring 25 goals and 9 assists along the way!
Meredith also set a TRS Girls Lacrosse single-game scoring record on Thursday, tallying a stupefying 9 goals and 3 assists in a 16-3 victory over Toms River East! WOW!
>> Tatum Coffey (TRN) lit things up on the Lacrosse field, as well.
>> Mike Bodden continues to have a solid year for MonDon Baseball.
>> Anthony LaCava is tearing the cover off the ball on the diamond over at Toms River North.
>> Ben Nogiewich is having a solid year on the Volleyball court at Toms River South.
>> Fresh in from Miami Beach is the following news:
Ashley Conroy scored personal bests in the 100 freestyle and the 100 backstroke at the YMCA National meet!
Ashley Conroy cruises to a personal best 59.59 in
the 100 backstroke at the YMCA nationals in Miami Beach
As if that wasn't enough, just before she left for Miami Beach, Ashely was awarded the team MVP Trophy at the Monsignor Donovan Swim Team Banquet!! She owns the MonDon 100 backstroke record, at 59.44 seconds!
Each of these athletes, like the hundreds of others who call All-Star Sports Academy their training home, are tasting success because of their work ethic, good training habits and sheer desire to win!
All-Star Sports Academy congratulates them all! If you're having success in your sport, whether it's club, league or scholastic, be sure to tell us, and we'll put your exploits in these pages, as well!
Do you want to taste victory and success, too? We're here to help! Simply Contact Us and we'll set you up with a free, one week trial membership at All-Star Sports Academy!
Hey, we're making it as easy as we can for YOU to get into All-Star!!
Thursday, April 16, 2009
"Game of Inches"
In any sport, any day, a game can be won or lost on a matter of inches (not pounds).
Whether it's a cornerback tipping away a cruicial pass, an outfield making a "snowcone" catch in the 9th with runners on, or a runner beating out a throw to first on a "bang-bang" play, big plays in big games are based on a few inches and fractions of a second.
Those game-changing inches are not gained on a bench on "max out" day, your "leg day", or on those weeks when you want to "go heavy"! (Jose Reyes never stole a base because he racked the leg extension machine)
The inches that make the difference can be gained in a step. One step! Your FIRST STEP!
This is the step that an athlete has the ability to make a huge improvement on with only a few basic changes. For example, in baseball, the average time difference between being out or safe when stealing second base is close to 0.10 seconds. Improving only your starting position and first step as a base-runner can make that difference.
What do I mean by first step speed? Simply put, first step speed is the ability of an athlete to put his or her body into motion quickly and efficiently. The body must be in a position that enables an athlete to produce an explosive and productive first step.
So how do we improve our first step and quickness?
Here are a few tips:
Whether it's a cornerback tipping away a cruicial pass, an outfield making a "snowcone" catch in the 9th with runners on, or a runner beating out a throw to first on a "bang-bang" play, big plays in big games are based on a few inches and fractions of a second.
Those game-changing inches are not gained on a bench on "max out" day, your "leg day", or on those weeks when you want to "go heavy"! (Jose Reyes never stole a base because he racked the leg extension machine)
The inches that make the difference can be gained in a step. One step! Your FIRST STEP!
This is the step that an athlete has the ability to make a huge improvement on with only a few basic changes. For example, in baseball, the average time difference between being out or safe when stealing second base is close to 0.10 seconds. Improving only your starting position and first step as a base-runner can make that difference.
What do I mean by first step speed? Simply put, first step speed is the ability of an athlete to put his or her body into motion quickly and efficiently. The body must be in a position that enables an athlete to produce an explosive and productive first step.
So how do we improve our first step and quickness?
Here are a few tips:
- Be in an athletic position at all times. Being in poor position will result in an inability to produce the optimal amount of force in the desired direction. For example, a stance that is too wide makes it difficult for an athlete to explode laterally for two reasons; the athlete will not have a good "push" off both legs and it requires more force to get the body's center of gravity over the lead foot to develop any momentum in the appropriate direction.
- Train "fast". In order to have the explosive first step you want, you must train the body to be an explosive unit. Plyometric training (done properly) is an excellent way to increase your explosiveness. Squat strength will not result in an optimal first step if you do not develop power as well. Power is determined by the amount of force you apply through a certain distance in a certain amount of time. Therefore, an athlete should be working to increase strength (force production), range of motion (distance force is applied), and speed of movement (decreasing the time it takes to move through the range of motion). Ok, in normal terms, push harder, faster. Small improvements in each of these areas will result in a large improvement in overall power and the ability of an athlete to have an explosive first step.
- Increase mental quickness to increase "game speed". Incorporate visual cues to your speed and agility drills. Athletes must be able to react and adjust quickly to certain on-field cues. Make basic agility drills more difficult by simply adding the element of reaction time.
So take your workout to the next level! Get off the bench, get on your feet, and move!
Need ideas to help get your game "up to speed"? Check out www.allstarsportsacademynj.com for some videos and click on free trial to get started TODAY!
Wednesday, April 15, 2009
One of the essentials
For what seems like forever, the fitness industry has been trying to come up with a "better" exercise for integrated core and upper body strength than the push-up.
With all the fancy-schmancy machines and exercise toys on the market, the bottom line remains the same.
The push-up is still king when it comes to developing core stabilization, strength and power! Every single athlete, regardless of sport, should master the push up and include it in their training program!
Now that's not saying that all you have to do to get killer core strength is your basic 2 arm, 2 leg, straight-up-and-down military style push-up.
But too many trainers think they can improve their athletes' strength and power by jumping right to the "cool" exercises, instead of mastering the basics and then progressing to more advanced techniques.
I know, you're saying "yeah, yeah, I know. I've heard you say it a million times!"
Really, then why do most athletes look like a seal begging for fish when they try even a straightforward push-up?
Here's a little video we put together about push-ups and some variations.
Watch closely. If you can't master the very first one, don't move on to any of the others. Well, except maybe the very last one, since it really requires NO athletic skill that I'm aware of.
As an aside, the athlete you'll see in the first segment was able to do about 6 of the push-ups you see early on with me. Within weeks, he could do 20-25 at a clip. Yeah, they're THAT effective! Enjoy!
After you watch, and you're ready to learn how to do the push-up and about 200 variations correctly, as well as get in the best athletic shape of your life, go here: http://www.allstarsportsacademynj.com/free-trial-membership
We'll see YOU at All-Star Sports Academy!
PS...If you're not using Prograde Workout Shake as a pre- or post-workout meal replacement, you might be eating garbage!
With all the fancy-schmancy machines and exercise toys on the market, the bottom line remains the same.
The push-up is still king when it comes to developing core stabilization, strength and power! Every single athlete, regardless of sport, should master the push up and include it in their training program!
Now that's not saying that all you have to do to get killer core strength is your basic 2 arm, 2 leg, straight-up-and-down military style push-up.
But too many trainers think they can improve their athletes' strength and power by jumping right to the "cool" exercises, instead of mastering the basics and then progressing to more advanced techniques.
I know, you're saying "yeah, yeah, I know. I've heard you say it a million times!"
Really, then why do most athletes look like a seal begging for fish when they try even a straightforward push-up?
Here's a little video we put together about push-ups and some variations.
Watch closely. If you can't master the very first one, don't move on to any of the others. Well, except maybe the very last one, since it really requires NO athletic skill that I'm aware of.
As an aside, the athlete you'll see in the first segment was able to do about 6 of the push-ups you see early on with me. Within weeks, he could do 20-25 at a clip. Yeah, they're THAT effective! Enjoy!
After you watch, and you're ready to learn how to do the push-up and about 200 variations correctly, as well as get in the best athletic shape of your life, go here: http://www.allstarsportsacademynj.com/free-trial-membership
We'll see YOU at All-Star Sports Academy!
PS...If you're not using Prograde Workout Shake as a pre- or post-workout meal replacement, you might be eating garbage!
Tuesday, April 14, 2009
Want better workouts (and results?)
Then you have to warm up and get flexible!
Today's post is short and sweet. In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.
Now, there's a gulf of difference between stretching and flexibility training
Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.
Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.
How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.
Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.
Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.
We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those next week.
If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com
To get a complimentary one week trial in any of our breakthrough training programs, click here:
All-Star trial week
And don't forget! May 1st at 7:30 PM, we'll be hosting the kickoff session for Get a Swimsuit-ready Body by July 4th!!
Click here to reserve your seat: http://tinyurl.com/Swimsuitready
For a $10 registration, you'll walk away with over $60 in bonuses to help you look hot, hot, hot this summer!!
Today's post is short and sweet. In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.
Now, there's a gulf of difference between stretching and flexibility training
Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.
Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.
How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.
Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.
Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.
We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those next week.
If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com
To get a complimentary one week trial in any of our breakthrough training programs, click here:
All-Star trial week
And don't forget! May 1st at 7:30 PM, we'll be hosting the kickoff session for Get a Swimsuit-ready Body by July 4th!!
Click here to reserve your seat: http://tinyurl.com/Swimsuitready
For a $10 registration, you'll walk away with over $60 in bonuses to help you look hot, hot, hot this summer!!
Monday, April 13, 2009
A fresh approach...
We've decided that we'd like to create some regular features for this little blog site.
So, Mondays will be "Nutrition Day!" Since that's one of the most frequently asked questions around here, we thought we'd address it first each week. We'll provide you a little tip for better eating and a recipe to go along with it.
The rest of the week? Well, Tuesday will be flexibility and warm up day, Wednesday will be strength day, Thursday is speed/agility/quickness day and on Friday it's open subject day. We'll also update you on the stats from the athletes we train for the sports/seasons in which they're participating.
So...without further ado...here's your nutrition stuff for this Monday!
__________________________________________________________
Have you ever wondered how much fiber is "enough?" For men, it's generally 30 to 35 grams per day, including both types (soluble and insoluble - soluble is the one that keeps the cardiovascular system clean and insoluble helps move things along the digestive tract. That's a simple perspective on the types). For women, 25 to 30 grams per day, again, including both types.
How do you get that much fiber? Well, many people use a psyllium (SILL-yum) supplement. However, reasearch shows that psyllium supplements do a poor job of reducing C-reactive proteins in the body. C-Reactive Proteins, or CRP's, are markers for inflammation, particularly in the blood vessels. Obese people and people at cardiovascular risk need to be attentive to this particular marker, since it is a reliable indicator of heartattack and stroke risk.
So, what to do? Include fiber from numerous dietary sources. Try these sources:
Now here's a delicious, high fiber recipe for chili:
White Chicken Chipotle Chili
Makes 6 servings
Description
Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 3/4 pounds), cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves
Instructions:
1. Warm the oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.
Nutritional Information:
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium
Enjoy!
So, Mondays will be "Nutrition Day!" Since that's one of the most frequently asked questions around here, we thought we'd address it first each week. We'll provide you a little tip for better eating and a recipe to go along with it.
The rest of the week? Well, Tuesday will be flexibility and warm up day, Wednesday will be strength day, Thursday is speed/agility/quickness day and on Friday it's open subject day. We'll also update you on the stats from the athletes we train for the sports/seasons in which they're participating.
So...without further ado...here's your nutrition stuff for this Monday!
__________________________________________________________
Have you ever wondered how much fiber is "enough?" For men, it's generally 30 to 35 grams per day, including both types (soluble and insoluble - soluble is the one that keeps the cardiovascular system clean and insoluble helps move things along the digestive tract. That's a simple perspective on the types). For women, 25 to 30 grams per day, again, including both types.
How do you get that much fiber? Well, many people use a psyllium (SILL-yum) supplement. However, reasearch shows that psyllium supplements do a poor job of reducing C-reactive proteins in the body. C-Reactive Proteins, or CRP's, are markers for inflammation, particularly in the blood vessels. Obese people and people at cardiovascular risk need to be attentive to this particular marker, since it is a reliable indicator of heartattack and stroke risk.
So, what to do? Include fiber from numerous dietary sources. Try these sources:
- Fruits - Eat fruit with edible skin. Apples, pears, peaches, plums, berries of all kinds (berries ROCK, since they include lots of other benefits like antioxidant power!)
- Vegetables - That's right. Veggies. Especially cruciferous veggies like broccoli, cauliflower, celery, dark leafy greens and onions, asparagus, cucumbers, garlic and other salad foods also count!
- WHOLE grains - We're talking whole grains like oat bran, steel cut oats (just better than regular oatmeal, period), barley, quinoa (a delicious pasta substitute!) and rice - brown, long grain and wild rice.
- Beans and lentils - Beans, beans good for your heart, the more you eat...the more fiber you get, silly! Many also contain very beneficial proteins. Whether you're trying to lose weight or gain muscle, these babies are powerful!
Now here's a delicious, high fiber recipe for chili:
White Chicken Chipotle Chili
Makes 6 servings
Description
Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 3/4 pounds), cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves
Instructions:
1. Warm the oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.
Nutritional Information:
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium
Enjoy!
Thursday, March 5, 2009
Big squats and crappy speed
Lots of athletes today, at all levels of competition, seem immensely "strong."
How do they define strong? Big bench, big squat. Maybe, just maybe by also measuring dead lift and power clean numbers.
The problem? All those "strong" athletes are getting left in the dust by the fast ones!
Let's face it, in sports, SPEED KILLS!
In truth, it's not even speed that matters so much in sports, it's acceleration!
So why are so many athletes who are "hitting the weight room" consistently STILL getting smoked by athletes putting in "less work"?
Listen closely...ready?
ABSOLUTE STRENGTH (the ability to move a lot of weight once) doesn't automatically translate to higher SPEED STRENGTH (the ability to produce the strength required to move the body or it's parts quickly in a sustained motion)!!
That's why all those hours "in the gym" don't create faster, more powerful athletes. Too often, traditional training programs focus too myopically on the "product" of weight training (moving weight) and not nearly enough on the real desired result (better athletic performance.)
Here's an excerpt from an article by a guy I deeply respect, Mike Boyle (Trainer to the BU Men's Hockey program, among others):
"Many athletes can squat large amounts of weight. Far fewer athletes seem able to run fast. Any student of speed will tell you that many of the strength exercises commonly recommended for speed development work hip extension but not HIP HYPEREXTENSION. In running speed all of the force production is from hip hyperextenison. The ability to apply force to the ground and create forward movement can only occur when the foot is placed under the center of mass and pushed back. Although squats, etc. will train the muscles involved, the training is not specific to the act of sprinting."
If you'd like to develop the kind of acceleration ability that will separate you from the rest of the athletic pack, contact us at http://www.allstarsportsacademynj.com/contact
We'll be happy to set you up with a free trial week, so you can actually feel the difference!
How do they define strong? Big bench, big squat. Maybe, just maybe by also measuring dead lift and power clean numbers.
The problem? All those "strong" athletes are getting left in the dust by the fast ones!
Let's face it, in sports, SPEED KILLS!
In truth, it's not even speed that matters so much in sports, it's acceleration!
So why are so many athletes who are "hitting the weight room" consistently STILL getting smoked by athletes putting in "less work"?
Listen closely...ready?
ABSOLUTE STRENGTH (the ability to move a lot of weight once) doesn't automatically translate to higher SPEED STRENGTH (the ability to produce the strength required to move the body or it's parts quickly in a sustained motion)!!
That's why all those hours "in the gym" don't create faster, more powerful athletes. Too often, traditional training programs focus too myopically on the "product" of weight training (moving weight) and not nearly enough on the real desired result (better athletic performance.)
Here's an excerpt from an article by a guy I deeply respect, Mike Boyle (Trainer to the BU Men's Hockey program, among others):
"Many athletes can squat large amounts of weight. Far fewer athletes seem able to run fast. Any student of speed will tell you that many of the strength exercises commonly recommended for speed development work hip extension but not HIP HYPEREXTENSION. In running speed all of the force production is from hip hyperextenison. The ability to apply force to the ground and create forward movement can only occur when the foot is placed under the center of mass and pushed back. Although squats, etc. will train the muscles involved, the training is not specific to the act of sprinting."
If you'd like to develop the kind of acceleration ability that will separate you from the rest of the athletic pack, contact us at http://www.allstarsportsacademynj.com/contact
We'll be happy to set you up with a free trial week, so you can actually feel the difference!
Tuesday, February 24, 2009
Watch out for these two
One of the fun things about working with youth athletes is that they tend to be real characters.
Sometimes, they take the "character" part pretty far.
It doesn't always work out. Many times, though, it's pretty darned entertaining.
This was one of those times. In the video linked below, you're going to meet 2 hard-working
female athletes who like to have fun. They often fall into the "entertaining" category, but this
was a real winner!
Go watch the video, it's all of 40 seconds long, and sure to leave you chuckling.
After, if you want to know how they have so much fun "at the gym," you can contact us here:
All-Star Sports Academy Contact
Prefer something more "serious?" Try this video:
Then, if you want to learn and do moves like this one, contact us here:
All-Star Sports Academy Contact
Silly and fun or serious...the bottom line is All-Star Sports Academy gets results!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
PS...We're celebrating our one year anniversary! Watch for out email on Thursday regarding
our absolutely insane, unbelievable, off-our-meds anniversary offer! It'll only be available for
a very short time, so you'll wanna jump on it!
PSS...Don't forget, we're still looking for baseball players for our Central Jersey Baseball Academy
League 11U, 12U and 13U teams. This is a truly unique travel baseball league! Go here for more info:
All-Star Sports Academy CJBAL
Sometimes, they take the "character" part pretty far.
It doesn't always work out. Many times, though, it's pretty darned entertaining.
This was one of those times. In the video linked below, you're going to meet 2 hard-working
female athletes who like to have fun. They often fall into the "entertaining" category, but this
was a real winner!
Go watch the video, it's all of 40 seconds long, and sure to leave you chuckling.
After, if you want to know how they have so much fun "at the gym," you can contact us here:
All-Star Sports Academy Contact
Prefer something more "serious?" Try this video:
Then, if you want to learn and do moves like this one, contact us here:
All-Star Sports Academy Contact
Silly and fun or serious...the bottom line is All-Star Sports Academy gets results!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
PS...We're celebrating our one year anniversary! Watch for out email on Thursday regarding
our absolutely insane, unbelievable, off-our-meds anniversary offer! It'll only be available for
a very short time, so you'll wanna jump on it!
PSS...Don't forget, we're still looking for baseball players for our Central Jersey Baseball Academy
League 11U, 12U and 13U teams. This is a truly unique travel baseball league! Go here for more info:
All-Star Sports Academy CJBAL
Tuesday, February 17, 2009
Hockey players...a scholarship just for you...
If you are a High School Hockey player looking for money for college, check out this scholarship!
New Jersey Devils Alumni Association
SCHOLARSHIP FUND AWARD OFFICIAL RULES
1. Eligibility. A graduating New Jersey high school senior who complies with the conditions described in these Official Rules shall be eligible to be considered for a $2,500 New Jersey Devils Alumni Association Scholarship Fund Award (“Award”).
1.1 The student must satisfy the criteria described below.
(a) The student must be nominated for the Award by the student’s high school Athletic Director or hockey coach.
(b) The student must be a member of the high school hockey team and must have played an integral role on the team.
(c) The student must have demonstrated leadership qualities on and off the ice.
(d) The student must have participated in high school and/or community activities.
(e) Through the most recent grading period the student must have attained a high school cumulative grade point average of 2.5 (on a 4.0 grading system) or equivalent grade if the student’s school uses a different grading system.
(f) The student must be accepted for admission on a full-time matriculating basis to a two or four year academic program at an accredited post-secondary collegiate educational institution.
1.2 The student must complete the application required by the New Jersey Devils Alumni Association ("Association"), and furnish information and documentation supporting compliance with the above criteria, which shall include the items described below.
(a) A nominating letter from the student’s high school Athletic Director or hockey coach.
(b) An official high school letter or grade transcript verifying the student’s grade point average. (c) A letter of admission and acceptance from the collegiate institution described above, or other similar proof of admission to such institution.
(d) An additional letter of recommendation.
2. Award. Each student selected for an Award will be eligible to receive the Award in accordance with the conditions described below.
(a) The amount of the Award shall be a one-time payment of $2,500 made payable directly to the student’s collegiate institution described above, to be used for legitimate educational expenses, which include tuition, fees, room, board, and required books and supplies.
(b) Any failure to comply with these Official Rules shall result in a forfeiture of the Award granted.
(c) The student and/or the student’s parent/legal guardian (for any student under 18 years of age), as a condition of being considered for an Award, shall indemnify, release, and hold harmless the Association and its members, New Jersey Devils LLC, the National Hockey League, any sponsors of the Award, and their affiliates, respective officers, directors, agents, contractors, and employees from and against any liability for injuries or damages of any kind directly or indirectly arising from the application for, grant or use of the Award.
(d) The Award shall be contingent upon the student and/or parent/legal guardian executing a confirmation of eligibility, and a release of liability and publicity rights.
3. Judging. The selection of students to receive Awards and all decisions applying and interpreting these Award Official Rules shall be judged and determined by the Association or committee thereof, or representative(s) designated by the Association or such committee, and all such judgments and decisions shall be final.
4. Miscellaneous. These Official Rules shall govern each Award and Award application. No assignment or transfer of the Award will be permitted. The Award cannot be redeemed for cash value. All federal, state, and local taxes are the sole responsibility of the Award recipient. The Association members and their relatives, and employees and relatives of employees of the Association, the New Jersey Devils LLC, the National Hockey League, and any sponsors of the Award are not eligible to participate. The Award and the Official Rules are subject to applicable laws, including the laws of the state of New Jersey, and shall be void where prohibited thereunder.
Good Luck!
And as always, we'll see you at All-Star Sports Academy!
1.1 The student must satisfy the criteria described below.
(a) The student must be nominated for the Award by the student’s high school Athletic Director or hockey coach.
(b) The student must be a member of the high school hockey team and must have played an integral role on the team.
(c) The student must have demonstrated leadership qualities on and off the ice.
(d) The student must have participated in high school and/or community activities.
(e) Through the most recent grading period the student must have attained a high school cumulative grade point average of 2.5 (on a 4.0 grading system) or equivalent grade if the student’s school uses a different grading system.
(f) The student must be accepted for admission on a full-time matriculating basis to a two or four year academic program at an accredited post-secondary collegiate educational institution.
1.2 The student must complete the application required by the New Jersey Devils Alumni Association ("Association"), and furnish information and documentation supporting compliance with the above criteria, which shall include the items described below.
(a) A nominating letter from the student’s high school Athletic Director or hockey coach.
(b) An official high school letter or grade transcript verifying the student’s grade point average. (c) A letter of admission and acceptance from the collegiate institution described above, or other similar proof of admission to such institution.
(d) An additional letter of recommendation.
2. Award. Each student selected for an Award will be eligible to receive the Award in accordance with the conditions described below.
(a) The amount of the Award shall be a one-time payment of $2,500 made payable directly to the student’s collegiate institution described above, to be used for legitimate educational expenses, which include tuition, fees, room, board, and required books and supplies.
(b) Any failure to comply with these Official Rules shall result in a forfeiture of the Award granted.
(c) The student and/or the student’s parent/legal guardian (for any student under 18 years of age), as a condition of being considered for an Award, shall indemnify, release, and hold harmless the Association and its members, New Jersey Devils LLC, the National Hockey League, any sponsors of the Award, and their affiliates, respective officers, directors, agents, contractors, and employees from and against any liability for injuries or damages of any kind directly or indirectly arising from the application for, grant or use of the Award.
(d) The Award shall be contingent upon the student and/or parent/legal guardian executing a confirmation of eligibility, and a release of liability and publicity rights.
3. Judging. The selection of students to receive Awards and all decisions applying and interpreting these Award Official Rules shall be judged and determined by the Association or committee thereof, or representative(s) designated by the Association or such committee, and all such judgments and decisions shall be final.
4. Miscellaneous. These Official Rules shall govern each Award and Award application. No assignment or transfer of the Award will be permitted. The Award cannot be redeemed for cash value. All federal, state, and local taxes are the sole responsibility of the Award recipient. The Association members and their relatives, and employees and relatives of employees of the Association, the New Jersey Devils LLC, the National Hockey League, and any sponsors of the Award are not eligible to participate. The Award and the Official Rules are subject to applicable laws, including the laws of the state of New Jersey, and shall be void where prohibited thereunder.
Good Luck!
And as always, we'll see you at All-Star Sports Academy!
Monday, February 16, 2009
Old gloves, bats, cleats never die
Do you have used bats, gloves, cleats or baseball pants taking up room in your garage, basement or closet?
Toms River East Little League is asking you to help "recycle" them!
If you've outgrown it, replaced it or no longer need it, bring it to the TRELL Equipment Swap Drive for 2009!
It's a sensible and practical way to get the most out of your no-longer-needed items!
Bring any or all items (no helmets, please!) to the TRELL indoor practice facility on Saturday, February 21st,
2009 from 10 AM til 2 PM!
Then, any player, parent, coach or league member who can use the equipment will be able to get it F.R.E.E!
on Saturday, February 28 from 10 AM til 2 PM at the TRELL indoor facility!
All-Star Sports Academy is sponsoring this great event by providing twenty (20) complimentary one month
sports fitness memberships, to be distributed by a drawing from among all who contribute equipment!
For more information, go to http://www.tomsriverblacksox.tv or http://www.leaguelineup.com/trell
We'll see you at TRELL on Saturday!
Phil, Brian and Sean
All-Star Sports Academy
PS...Don't forget! Registration is now taking place for the CJBAL 11U, 12U and 13U All-Star Sports Academy
Travel Baseball Teams! This is a unique developmental travel ball opportunity for all players!
http://www.allstarsportsacademynj.com
Toms River East Little League is asking you to help "recycle" them!
If you've outgrown it, replaced it or no longer need it, bring it to the TRELL Equipment Swap Drive for 2009!
It's a sensible and practical way to get the most out of your no-longer-needed items!
Bring any or all items (no helmets, please!) to the TRELL indoor practice facility on Saturday, February 21st,
2009 from 10 AM til 2 PM!
Then, any player, parent, coach or league member who can use the equipment will be able to get it F.R.E.E!
on Saturday, February 28 from 10 AM til 2 PM at the TRELL indoor facility!
All-Star Sports Academy is sponsoring this great event by providing twenty (20) complimentary one month
sports fitness memberships, to be distributed by a drawing from among all who contribute equipment!
For more information, go to http://www.tomsriverblacksox.tv or http://www.leaguelineup.com/trell
We'll see you at TRELL on Saturday!
Phil, Brian and Sean
All-Star Sports Academy
PS...Don't forget! Registration is now taking place for the CJBAL 11U, 12U and 13U All-Star Sports Academy
Travel Baseball Teams! This is a unique developmental travel ball opportunity for all players!
http://www.allstarsportsacademynj.com
Friday, February 13, 2009
It Isn't Every Day..
It's not every day that a truly unique sports opportunity comes around. Today,
however, is one of those days!
Do you play baseball, or have a child who does, at the 11U, 12U or 13U level?
Then you need to know about the Central Jersey Baseball Academy League and the
All-Star Sports Academy teams that will play in it!
This is a very different take on "travel ball." The CJBAL is a developmental league
for young baseball players, put together by the 7 finest baseball academies in Central
Jersey!
Enrollment includes 2 athletic/baseball skills training sessions each week, as well
as all league fees, equipment, umps and uniforms!
We have room for 30-32 players at each of the 11U, 12U and 13U levels.
Learn more, and find out how to enroll your player here: CJBAL Information
Or just call us (732-597-3725) or contact us via email.
Why not learn from the best and play against the best?
Contact us today!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com - Contact us today for your Free One Week Trial!
however, is one of those days!
Do you play baseball, or have a child who does, at the 11U, 12U or 13U level?
Then you need to know about the Central Jersey Baseball Academy League and the
All-Star Sports Academy teams that will play in it!
This is a very different take on "travel ball." The CJBAL is a developmental league
for young baseball players, put together by the 7 finest baseball academies in Central
Jersey!
Enrollment includes 2 athletic/baseball skills training sessions each week, as well
as all league fees, equipment, umps and uniforms!
We have room for 30-32 players at each of the 11U, 12U and 13U levels.
Learn more, and find out how to enroll your player here: CJBAL Information
Or just call us (732-597-3725) or contact us via email.
Why not learn from the best and play against the best?
Contact us today!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com - Contact us today for your Free One Week Trial!
Wednesday, February 11, 2009
Are you THIS person?
You want to help kids.
You respect and appreciate youth sports.
You love basketball, and you love coaching basketball.
If these three statements describe you, then the Jersey Shore Hurricanes are looking for you. Right now!
Email Nunzio Forese, nunzioforese@comcast.net, or Neil Higham, nhigham@celticintl.com.
The Hurricanes are a great basketball organization, with teams for both boys and girls at various age levels. Some of the best players in the Shore area play for them, and they need coaches so they can give that same great opportunity to more players!
If you are not interested, or can't help, but know someone who might, please let that person know how to get in touch with the Hurricanes!
You might just be giving some young player a chance to shine!
NOTE: If your sports team, league or organization is looking for coaches, please let us know. We'd be happy to send a similar newsletter on your behalf to our newsletter list of over 1,100 readers!
We'll see YOU at All-Star Sports Academy!
You respect and appreciate youth sports.
You love basketball, and you love coaching basketball.
If these three statements describe you, then the Jersey Shore Hurricanes are looking for you. Right now!
Email Nunzio Forese, nunzioforese@comcast.net, or Neil Higham, nhigham@celticintl.com.
The Hurricanes are a great basketball organization, with teams for both boys and girls at various age levels. Some of the best players in the Shore area play for them, and they need coaches so they can give that same great opportunity to more players!
If you are not interested, or can't help, but know someone who might, please let that person know how to get in touch with the Hurricanes!
You might just be giving some young player a chance to shine!
NOTE: If your sports team, league or organization is looking for coaches, please let us know. We'd be happy to send a similar newsletter on your behalf to our newsletter list of over 1,100 readers!
We'll see YOU at All-Star Sports Academy!
Tuesday, February 10, 2009
Team Training
Why let All-Star Sports Academy develop and run YOUR Team Training program?
The facts are:
- Teams that train together year round perform better! Many collegiate and even high school teams have a year-round training program in place. Available to everyone, these programs guarantee progressive athletic skill-set improvement. Pairing this development with the reinforcement of sport-specific skills assures maximal off-season and pre-season improvement!
- Teams that have a scientifically rational, progressive training system suffer fewer early injuries! The truth is that when athletes enter their seasons ready to play and at maximal conditioning levels, their teams suffer fewer injuries in the tryout/pre-season prep phase.
- Teams with organized in-season training programs suffer fewer injuries during the season! In 2005, the University of Maryland men's soccer team used an in-season program of 30-35 minutes of functional sports fitness training 3 times a week. In that season, Maryland won the National Championship! They reduced their injury rate, increased output on the field, and basically blew by their opponents!
- Teams that train functionally improve fastest! Functional Sports Fitness Training is the fastest and most efficient way to convert physical and athletic skills into sport-specific skill mastery! Core training feeds strength training. Strength training feeds power training. Power training feeds speed and agility training. The combined athletic skill-sets make it easier for athletes to master sport-specific skills and apply them at game time.
- Teams that train together overcome adversity and have more fun! When they work hard together, they're ready to take it to the field, court or ice together! Challenges become minimized and victory simply becomes part of the team culture! Isn't that why we play our sports? Because winning is more fun than losing?!?
Monday, February 2, 2009
Sorry? Not good enough!
"I engaged in behavior which was regrettable and demonstrated bad judgment...I'm 23 years old and despite the successes I've had in the pool, I acted in a youthful and inappropriate way, not in a manner people have come to expect from me. For this, I am sorry. I promise my fans and the public it will not happen again."
This is the line of crap Michael Phelps wants you and I, and every sports fan to believe.
His age and "youthfulness" are supposed to make us forget the fact that all across America, youngsters have been let down by this fraud.
I held my tongue when he sold out to Kelloggs Frosted Flakes and every other company with a fat checkbook.
Not now, though.
Hey Phelps...you're a role model, like it or not. In a world where idiot politicians "forget" to pay their taxes, then get fat government positions ANYWAY, you WERE a guy we thought we could look to as an example of what hard, smart work and dedication could get you if you simply committed yourself.
Apparently not. That image, that hope has apparently gone up in smoke.
I hope it was worth it, Michael.
Disagree? Have other thoughts? Leave them here on the comments page!
We'll see you at All-Star Sports Academy!
Wednesday, January 28, 2009
Youth Baseball "Crash Course"
As we near the end of the pigskin season, young mens hearts turn to
thoughts of...you guessed it, Baseball!
With about 2 months until opening day for youth baseball in our area,
about a month until practices start, time is growing short for our youngsters
to "tune it up" before the season!
That's okay! All-Star Sports Academy is offering a way to help your young
player be ready for practice and for when the ump yells "Play Ball!" on opening day!
We're offering a 6 week Youth Baseball "Crash Course!" Using the very best
instructors and instructional techniques available, along with flat-out great coaching,
we'll help your 8-13 year old be ready to tear it up on opening day!
Simply visit us here: Youth Baseball Crash Course info All the information you need to
enroll is at the bottom of the page.
As always, if you have any questions or comments, please contact us!
We'll see YOU at All-Star Sports Academy!
thoughts of...you guessed it, Baseball!
With about 2 months until opening day for youth baseball in our area,
about a month until practices start, time is growing short for our youngsters
to "tune it up" before the season!
That's okay! All-Star Sports Academy is offering a way to help your young
player be ready for practice and for when the ump yells "Play Ball!" on opening day!
We're offering a 6 week Youth Baseball "Crash Course!" Using the very best
instructors and instructional techniques available, along with flat-out great coaching,
we'll help your 8-13 year old be ready to tear it up on opening day!
Simply visit us here: Youth Baseball Crash Course info All the information you need to
enroll is at the bottom of the page.
As always, if you have any questions or comments, please contact us!
We'll see YOU at All-Star Sports Academy!
Tuesday, January 27, 2009
Raging on!!
The All-Star Sports Academy "1st and 10" Referral Contest has been "raging" for three weeks now!
Right now the race is incredibly tight! 3 different athletes are neck and neck (and neck?) for the lead in the Youth/Athlete Division, and the Adult Division is completely up for grabs!
Sooo...since we like to give everyone a chance to "come through in the clutch," we're doing 2 things:
1. Sweetening the pot! That's right! As if a 4 night Wyndham Resorts Package in sunny Florida isn't enough, we're adding prizes to both Divisions! In the Youth/Athlete Division, we're adding a $50 gift card to Modell's, 2 movie passes and a 1 hour Sports or Deep Tissue Massage from In-Touch Massage Center in Toms River!
In the Adult Division, we're adding movie passes, a Massage from In-Touch and a 2 year Family Membership to the Tuckerton Seaport! That's all in addition to the 4 night Wyndham Resorts Florida hotel package!
2. Extending the Contest Period! Participants will now get credit for referrals made and enrollments completed right up until February 28, 2009!
Why the change? Well, newly enrolled clients wanted to play, too! That, and the fact that we wanted to add more prizes, and then give everyone a chance to win them!Already an All-Star Sports Academy client? Get your cards and get int the game!
Not enrolled in any of our great training and sports fitness programs yet? No problem!
Just click here: All-Star Sports Academy Trial Week Contact Form
We'll be happy to arrange a no-cost, no-obligation trial week in any of our programs! If you know someone who already participates with us, be sure to mention their name! You might just help them win our "1st and 10" Referral Contest!
Just another reason why we should see YOU at All-Star Sports Academy!!
Right now the race is incredibly tight! 3 different athletes are neck and neck (and neck?) for the lead in the Youth/Athlete Division, and the Adult Division is completely up for grabs!
Sooo...since we like to give everyone a chance to "come through in the clutch," we're doing 2 things:
1. Sweetening the pot! That's right! As if a 4 night Wyndham Resorts Package in sunny Florida isn't enough, we're adding prizes to both Divisions! In the Youth/Athlete Division, we're adding a $50 gift card to Modell's, 2 movie passes and a 1 hour Sports or Deep Tissue Massage from In-Touch Massage Center in Toms River!
In the Adult Division, we're adding movie passes, a Massage from In-Touch and a 2 year Family Membership to the Tuckerton Seaport! That's all in addition to the 4 night Wyndham Resorts Florida hotel package!
2. Extending the Contest Period! Participants will now get credit for referrals made and enrollments completed right up until February 28, 2009!
Why the change? Well, newly enrolled clients wanted to play, too! That, and the fact that we wanted to add more prizes, and then give everyone a chance to win them!Already an All-Star Sports Academy client? Get your cards and get int the game!
Not enrolled in any of our great training and sports fitness programs yet? No problem!
Just click here: All-Star Sports Academy Trial Week Contact Form
We'll be happy to arrange a no-cost, no-obligation trial week in any of our programs! If you know someone who already participates with us, be sure to mention their name! You might just help them win our "1st and 10" Referral Contest!
Just another reason why we should see YOU at All-Star Sports Academy!!
Monday, January 26, 2009
Playing on a different stage
Here at All-Star Sports Academy, we're always proud of the achievements of the athletes with whom we work.
A lot of the time, we're celebrating their being named to an All-County, All-Shore or All-State team. Sometimes, we're celebrating a college scholarship or acceptance.
Every so often, however, we get to celebrate something really unique!
That's what happened last week with Matt Kalinowski. Matt is a young athlete who plays lacrosse.
Matt also, apparently, has some pretty serious acting skills!
He landed the role of "The Beast" in the Toms River Intermediate School production of "Beauty and The Beast!"
I saw Matt's last show Saturday night, and he was terrific!
I was proud of him, excited for him and a little shocked at how comfortable and natural he looked on stage!
We're proud of Matt, and as soon as we have video of his performance, we'll post it here and at http://www.allstarsportsacademynj.com
A lot of the time, we're celebrating their being named to an All-County, All-Shore or All-State team. Sometimes, we're celebrating a college scholarship or acceptance.
Every so often, however, we get to celebrate something really unique!
That's what happened last week with Matt Kalinowski. Matt is a young athlete who plays lacrosse.
Matt also, apparently, has some pretty serious acting skills!
He landed the role of "The Beast" in the Toms River Intermediate School production of "Beauty and The Beast!"
I saw Matt's last show Saturday night, and he was terrific!
I was proud of him, excited for him and a little shocked at how comfortable and natural he looked on stage!
We're proud of Matt, and as soon as we have video of his performance, we'll post it here and at http://www.allstarsportsacademynj.com
Tuesday, January 20, 2009
Green Foods...you have the power!
At some point in the history of mankind, he realized that hunting wild game was difficult, time consuming and often dangerous. With this realization came the caveman version of “there’s gotta be a better way!”
Some caveman (ok…probably a cavewoman…you know how stubborn we men are!) looked around and noticed all the green stuff all over. Maybe a keen sense of smell noticed how fresh the stuff smelled, as well. He certainly had to notice that there were a lot more leafy greens than available deer, antelope or mammoths.
So hunter gatherers began eating green and raw foods. Good for them, and good for us!
Unfortunately, with the rise in world populations, the agricultural and industrial revolutions and the advent of the “instant gratification” lifestyle, Americans moved away from farm-fresh and towards pre-processed, pre-packaged and junk foods.
Green foods and vegetables in general are making a “comeback” thanks to better education and lots of fear-inducing news stories about obesity, heart disease and other large scale health problems.
While green foods are claimed to have health benefits including improved immune function, better digestion, improvements in eyesight, brain function and heart health, I’d like to focus on the benefits to athletes of consuming green and raw foods (vegetables.)
Athletic performance is aided by consumption of fresh vegetables and green foods by virtue of the fact that these carbohydrate sources are rich in vitamins, minerals, antioxidants, fiber and enzymes.
Vitamins and minerals, while not a direct source of energy, aid the body in regulating metabolism and breaking down energy sources from foods. Enzymes also assist this process. A diet rich in raw and green foods, as well as vegetables in general, will therefore result in higher levels of energy absorption from food sources.
Recovery time between exercises, sports activity or workouts is enhanced by the consumption of green and raw foods. The chlorophyll contained in green veggies helps increase oxygen uptake in the body. This, in turn, helps flush lactic acid, allowing muscles to recover quicker and more fully. Increased oxygen uptake also means better muscular and cardiorespiratory endurance for athletes.
Antioxidants also help to reduce inflammation in muscles and joints. This helps avoid missed workouts, games, meets or matches. Pain is a great limiter, and inflammation causes pain. Eating greens and raw foods may just help you stay in the game!
What are “green foods?” Simple; they’re vegetables of various types.
Cruciferous vegetables (broccoli, cauliflower, cabbage, asparagus), leafy greens (Romaine lettuce, green, red, Boston or bibb lettuce, spinach, collard greens, watercress), sprouts of broccoli, alfalfa or radishes, or sea vegetables like kelp.
However, any fresh vegetable, of any color will help you perform better. Peppers, green beans, peas, squash and zucchini all contain beneficial goodies! Add them to your diet in easy ways.
Add peppers, broccoli or spinach to omelets or egg whites, or even in soups. Include dark lettuce and/or watercress on every sandwich.
Chop broccoli, cauliflower, spinach, peppers and cabbage and mix together with low-fat mayo and some parmesan cheese for a fresh take on slaw.
You can also add a good multivitamin/mineral supplement, like Prograde VGF 25+ for men, Prograde VGF 25+ for Women or Melaleuca Vitality,(click here and put "Melaleuca Vitality" in the subject line for more info) to your daily plan. These won’t replace your veggie intake, but will help fill the gap when you can’t get your fill of veggies!
Be creative and consistent, and you’ll reap the benefits of green foods. Bottom line: veggies help your athletic training and performance, so…don’t be a hater! Be an eater; of veggies and “green foods!”
For more help with your athletic eating plan, talk to the All-Star trainers!
Your success is our business!
Some caveman (ok…probably a cavewoman…you know how stubborn we men are!) looked around and noticed all the green stuff all over. Maybe a keen sense of smell noticed how fresh the stuff smelled, as well. He certainly had to notice that there were a lot more leafy greens than available deer, antelope or mammoths.
So hunter gatherers began eating green and raw foods. Good for them, and good for us!
Unfortunately, with the rise in world populations, the agricultural and industrial revolutions and the advent of the “instant gratification” lifestyle, Americans moved away from farm-fresh and towards pre-processed, pre-packaged and junk foods.
Green foods and vegetables in general are making a “comeback” thanks to better education and lots of fear-inducing news stories about obesity, heart disease and other large scale health problems.
While green foods are claimed to have health benefits including improved immune function, better digestion, improvements in eyesight, brain function and heart health, I’d like to focus on the benefits to athletes of consuming green and raw foods (vegetables.)
Athletic performance is aided by consumption of fresh vegetables and green foods by virtue of the fact that these carbohydrate sources are rich in vitamins, minerals, antioxidants, fiber and enzymes.
Vitamins and minerals, while not a direct source of energy, aid the body in regulating metabolism and breaking down energy sources from foods. Enzymes also assist this process. A diet rich in raw and green foods, as well as vegetables in general, will therefore result in higher levels of energy absorption from food sources.
Recovery time between exercises, sports activity or workouts is enhanced by the consumption of green and raw foods. The chlorophyll contained in green veggies helps increase oxygen uptake in the body. This, in turn, helps flush lactic acid, allowing muscles to recover quicker and more fully. Increased oxygen uptake also means better muscular and cardiorespiratory endurance for athletes.
Antioxidants also help to reduce inflammation in muscles and joints. This helps avoid missed workouts, games, meets or matches. Pain is a great limiter, and inflammation causes pain. Eating greens and raw foods may just help you stay in the game!
What are “green foods?” Simple; they’re vegetables of various types.
Cruciferous vegetables (broccoli, cauliflower, cabbage, asparagus), leafy greens (Romaine lettuce, green, red, Boston or bibb lettuce, spinach, collard greens, watercress), sprouts of broccoli, alfalfa or radishes, or sea vegetables like kelp.
However, any fresh vegetable, of any color will help you perform better. Peppers, green beans, peas, squash and zucchini all contain beneficial goodies! Add them to your diet in easy ways.
Add peppers, broccoli or spinach to omelets or egg whites, or even in soups. Include dark lettuce and/or watercress on every sandwich.
Chop broccoli, cauliflower, spinach, peppers and cabbage and mix together with low-fat mayo and some parmesan cheese for a fresh take on slaw.
You can also add a good multivitamin/mineral supplement, like Prograde VGF 25+ for men, Prograde VGF 25+ for Women or Melaleuca Vitality,(click here and put "Melaleuca Vitality" in the subject line for more info) to your daily plan. These won’t replace your veggie intake, but will help fill the gap when you can’t get your fill of veggies!
Be creative and consistent, and you’ll reap the benefits of green foods. Bottom line: veggies help your athletic training and performance, so…don’t be a hater! Be an eater; of veggies and “green foods!”
For more help with your athletic eating plan, talk to the All-Star trainers!
Your success is our business!
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