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
News, views and special stuff from All-Star Sports Academy!
Monday, April 27, 2009
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!
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