Goings-on April 26, 2010

More fun and work(??) at All-Star Sports Academy!

Want to be a better athlete? Get some here!

http://www.allstarsportsacademynj.com

Become a "fan" on Facebook: http://budurl.com/allstarfacebook

Quick look April 22-23

Here's a quick look at the goings-on here from yesterday and today!

Get some!

http://www.allstarsportsacademynj.com

DODGEBALL!! Again!

For all of you who love to play Dodgeball with us and have been asking "when is the next tournament?" here's your answer!!

DODGEBALL!! Saturday, May 8, 2010 at All-Star Sports Academy in Toms River!

Get your 'ballers together, get the sweet uniforms ready and get registered NOW!

At 6:30 PM the madness begins!!

This is 6 v 6 Dodgeball, with a maximum of 8 players per team!

Only $75 per TEAM!

Kids, adults, even granny can play...

Check it out on Facebook: http://budurl.com/hurricanedodgeball

Contact us and we'll email the registration form to you!

We'll see YOU at the Athlete Underground for Dodgeball!

A look at April 21 at All-Star

A quick look at some of todays workouts!

Enjoy!

Become a "fan" http://budurl.com/allstarfacebook

Dave Mitchell Memorial Dodgeball Tournament

Here's a little video from Sunday's Dave Mitchell Dodgeball Tournament this past Sunday, April 18.

Thanks to everyone who participated we raised over $1,800!!

See if there's someone you know in this little bit of video wonderfulness!

Next Dodgeball Tournament: Saturday evening, May 8!! Watch for details!!

Join us on facebook: http://budurl.com/allstarfacebook

Visit the website at http://www.allstarsportsacademynj.com

Frankie Edgar – The Champ is Here

CONGRATULATIONS TO FRANK EDGAR!! All-Star Sports Academy has a champion in the UFC!!

By Thomas Gerbasi

Frankie Edgar had been here before - on the wrestling mats for Toms River High School East and Clarion University, and now, thousands of miles away in Abu Dhabi.

He had just given everything he had in 25 minutes against the best lightweight fighter ever, BJ Penn, and now he just had to wait for Octagon announcer Bruce Buffer to render a decision that would determine whether he would have to settle for second as he did in high school and college, or if he would finally have the spotlight all to himself at the top.

50-45 was the first score, one met with oohs and aahs from Yas Island to Hilo and the Jersey shore, mainly because in a fight as close as this one was, it was shocking that someone saw it as a shutout

“I talked to my friends back home, and they thought I was getting screwed when they heard that one,” laughed Edgar. “But when I heard it, I just tried staying positive, and that was the best thing I had done through this whole camp. I thought, ‘That’s gotta be me, I know I won a bunch of rounds.’”

Score number two - 48-47.

“In wrestling in (high school) States, my biggest goal was to win a State title, I took second,” recalled Edgar. “Winning a national title in high school, I took second; to become an All-American, I lost in triple overtime in the All-American round.”

Score number three 49-46.

“For the winner,” bellowed Buffer, “annnnnnnnnnnnnnnnnnnnnd NEW!!!!”

For Frankie Edgar, UFC lightweight champion of the world, everything went blank.

“I’ve been there so many times that this was just unbelievable – I didn’t know how to feel,” he said. “I had been there so many times and disappointed so many times.”

Not this time, and while Edgar’s win over Penn was rightfully seen as an upset considering ‘The Prodigy’s dominance over the division since 2008, it came as no surprise to Team Edgar, who approached the entire fight and the training camp leading up to it with a calm that made it look like Edgar had been in 10 championship fights before. Forget having a deer in the headlights look due to fighting a future Hall of Famer or being overwhelmed by the UFC 112 media crush. Edgar was unmoved by any of it, even getting in a pre-fight snooze before the biggest bout of his career.

“I just believed in my preparation,” he said. “Every fight I get more and more comfortable – the week leading up to it, the night before, the day of. I took the best nap ever the day of the fight. (Laughs) I slept two hours straight and I could have slept more. Usually your heart’s racing, thinking about the fight, but I was calm, and I knew I had done everything I could do to win the fight, so there was no reason to add extra stress to the whole thing. Obviously, I was still nervous and still afraid to lose, but I was really confident.”

That confidence showed in the fight, as Edgar utilized a stick and move strategy that kept Penn off balance all night. Penn was not blown out of the fight by any means, as he landed hard counters when the two traded on the inside, but it was Edgar who dictated the pace and location of the fight, even scoring two quick takedowns for good measure. What may have been the most impressive aspect of the fight for Edgar though, wasn’t his discipline and strategy, but his stamina, as he kept the pace of the fight high for 25 minutes. Not surprisingly, the humble champion deflects the praise and directs it to his team.

“My intensity’s always the same,” he said. “I try to go full blow every time I do a strength and conditioning workout as far as intensity, but I definitely added some more rounds on (in this camp). I worked with Brian Blue out of All Star Sports Academy in Toms River, and he’s a young kid, has got an open mind, and he comes to me with new stuff. I’ve been working out with him for over a year and a half now and I don’t think I’ve done the same workout twice. So it was that, and my boxing coach Mark Henry is just on me. He doesn’t just hold pads in front of you like a lot of guys do – he moves with you and works out with us. He makes you move constantly while doing pads, and I think that’s the trick. You’ve got to train the way you want to fight.”

And Edgar did everything he wanted to last Saturday.

“You can’t go into a fight with BJ Penn and say you’re gonna stop him because you’ll totally mess yourself up mentally,” he said. “So I went into that fight knowing that I’m gonna have to fight five hard rounds, stay active, and execute my gameplan. But I’m very critical of myself and I definitely saw some things that I need to sharpen up, and that just shows me that I’ve got room to grow, and I’m happy about that.”

Continually elevating his game has been Edgar’s MO throughout his UFC career. He came into the UFC in 2007 as a scrappy wrestler with a lot of heart. By the time his 2009 bout with Sean Sherk arrived, he had developed a refined standup game that opened plenty of eyes around the MMA world. And as far as he’s concerned, the victory over Sherk was the one that gave him the confidence to rely on his standup strategy-wise for the Penn fight.

“It’s just a natural progression of everything,” he said. “By no means did it just come overnight. Every fight, even before I was in the UFC, I was willing to throw my hands, so I think I had that naturally on my side. But I think it was the Sherk fight, where I knew that a takedown wasn’t gonna come easy, so I knew I had to rely on my boxing. And that really gave me the confidence that I could do it at anytime.”

And today, he’s a world champion, with all the perks and perils that come with it. On the plus side, he’s the talk of the fight game, and he’s got a nice shiny belt on his couch that he promises he won’t be wearing around the shore this summer. “The win means much more than the belt to me,” he smiles. “The belt will be for my kids when I’m old.” But on the other side, despite being the king overlooking his kingdom of contenders…

“Heavy lies the crown,” he interjects with a chuckle. “I just got a nice bull’s eye painted on my chest.”

“But I wouldn’t trade it for anything else.”

You know he wouldn’t, but there is a growing list of contenders lining up for the next shot at the belt, one of main responsibilities of being the man at the top.

“Right now, I’m not even thinking about it to be honest with you,” he said when asked about what’s next and his thoughts on possible challengers like Gray Maynard and Kenny Florian. “I’m sure my coaches are, though. (Laughs) Both of those guys are well deserving – Florian just runs through people, and Maynard, he beat me last and it was my only loss. So obviously those two guys are deserving. Even BJ is deserving for a rematch – he’s a legend. So whoever the UFC decides, I’ll start training for.”

But for now, it’s time for Frankie Edgar to sit back, relax, and enjoy being number one.

Peanut Butter Banana Breakfast Shake (Easy Recipe)

If you like easy...

If you like chocolate...

If you like peanut butter...

If you like bananas...

Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.

Check it out here ==> http://allstarsportsacademy.getprograde.com/power-packed-breakfast-shake.html

See you in the Athlete Underground!
Become a fan on Facebook: http:budurl.com/allstarfacebook

Visit the website: http://www.allstarsportsacademynj.com

TRHC Bantam B team Wins Districts!

For the record, the Toms River Hockey Club Bantam B team earned every inch of this championship banner!

They worked as hard or harder than any team we've ever had the pleasure of working with!

They grew as players, people and as a team and their 2010 AAHA District Championship is proof that doing the right things will make the right things happen!

Way to go, boys!

So when will YOU get to the Athlete Underground?

http://www.allstarsportsacademynj.com

Weird foods with great nutritional power!

It's still March, so it's still National Nutrition Month. Here are a couple more killer articles from my partners over at Prograde Nutrition to enlighten you.

This first article will knock your socks off. I mean, really, who knew that coffee beans were so much more than, well, coffee? http://budurl.com/coffeebeans

Next, you'll be stunned by how powerful Brussel Sprouts are. And Barley Grass, too. Bet you thought Barley was just for beer, right? ;-) http://budurl.com/fruitveggiemagic

I'll be back soon with more awesome health, fitness and nutrition info!

Yours in health,
Phil & the crew at All-Star

http://www.allstarsportsacademynj.com

Protein Packed Iced Rasberry Mocha

Hey everybody!

Drinking those grande coffee drinks with whipped cream and sugar...well, they really aren't a good idea. Seriously, they pack about a zillion calories that don't do much for you - except pack on the belly flab.

But what if those drinks were nutritious? What if they were chock full of metabolism boosting protein?

Well, my partners over at Prograde just released this killer new Protein Packed Iced Rasberry Mocha recipe that you're going to love.

I'm not kidding, your taste buds won't believe this one! Check it out at: http://allstarsportsacademt.getprograde.com/iced-raspberry-mocha.html

Yours in health,
Phil

PS - And remember, Prograde is having a birthday party this week and celebrating with 15% off all their awesome products! http://allstarsportsacademy.getprograde.com/specials

Put 4 Inches on your vertical in 40 seconds!

Here's All-Star Sports Academy's breakthrough vertical leap program:

PUT 4 INCHES ON YOUR VERTICAL IN ONLY 40 SECONDS!

Check out this video for more details:



Then check out the website at http://www.allstarsportsacademynj.com!

See you in the Athlete Underground!!

Blood, Sweat and Cheers

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!

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!

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!!

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

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!

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.

• 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

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

Click here for your Free One Week Trial at All-Star Sports Academy!

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.

Order Your Own

High Density (Black) Foam Roller Here

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!

Click here: All-Star Sports Academy One Week Trial!

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!

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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