. . .
WHY DO WE NEED TO SLEEP?
. . .
Sleeping is key in regards to recovery. Everyone should plan enough time to sleep. A good 8 hour sleep will no only “rest your brain”, it will really recharge your central nervous system (CNS). If your CNS is deflated, the next time you will require it, you won’t be performing at your best. While sleeping, you muscle will start repairing the damage done during your last workout. It’s important to ensure you have some quality sleep. You can use apps that allow you to track the various sleep phases you go throughout the night.
. . .
WHAT HAPPEN IF WE DON’T GET ENOUGH SLEEP?
. . .
Sleep depravation has various nasty effect on our body.
* Your bran won’t work as well
* You can get mood, depressed and irritable
* You can put yourself at risk while driving, etc as your attention decreases
* You are more likely to get sick and put weight on
* You won’t have the same drive at the gym… and in the bedroom and will start saying “I’m too tired to ….”
. . .
WHAT A YEAR !
We moved house from our little place on the hill.
We have been stoked to add open gym with all day access AND during class times.
We co - hosted a fundraiser with the awesome family from @the.athletex which had more than 60 people involved. For some it was there first time.
We had many first time competitors jump into some comps and we couldn’t be prouder of them.
We have been so lucky to have some incredible coaches like @charina_thompson who left us for big things in the north, we have since then taken on Myotherapist and amazing mover @jacky_primtivehumanhealth and our smiling assassin @patricktunnicliff is still beaming from ear to ear since being with us from day one (of course head Coach and main Hub man Jason and @dylankvas when he isn't at our big bro club of @coogeebeachfitnessclub are still going strong). We have had a few little Hublets come into the world to be the next generation of Hub.
About a bazillion PRs and improved movements.
Apparently time flies when you’re having fun.
Looking forward to being part of the inaugural episode! @ru_chhp
Regrann from @urbanwellnessclinic - A sneak peek into Muscle Medicine before it hits iTunes Thursday.
The man, the myth, the legend. Dr @Shawnarent the Director of Rutgers Center for Health and Human Performance joins us to dissect how to keep collegiate athletes performing at their highest level.⠀
Because these athletes WILL get injured, that’s a given, but his job is to help them recover quickly and get them back out on the field. ⠀
A professor of kinesiology at Rutgers University and the president of the International Society of Sports Nutrition.⠀
In this episode we dive deep: ✅What are the best foundational strategies for athletic exercise and nutrition⠀
✅Methods for monitoring an athlete’s exercise, nutrition, and stress and how to use that data effectively⠀
✅How to specifically help college athletes with their unique and complex requirements⠀
✅Why focussing on optimal levels isn’t useful and why it's better to look at an individual’s particular circumstances⠀
✅How to use biomarkers and performance markers to keep athletes at their peak and prescribe the best training and nutrition regimen possible⠀
✅Which supplements are best for athletes and how the research supports the data⠀
Don’t forget Muscle Medicine podcast launches tomorrow and we got prizes! Stay tuned on how to join our contest to win a session at higher dose, a signed copy of Brendon Bouchard’s “High Performance Habits”, @immaculatedissection DVD’s and so much more!⠀
#health#podcast#wellness#sportscience#nutrition#nutritionscience#getitdone#greatminds#sports#rutgers#scarletknights#wellness#wellandgood#nymag#protein#musclemedicine#strengthtraining#resistancetraining#weightlifting#weights#liftheavy#ladieswholift ⠀ - #regrann
Posted an announcement today on my Instagram stories. To access stories, click on my profile picture on my profile ( @alex_mackley ).
I'm going to be recording a brief video Monday-Saturday to motivate, encourage and give you some ideas, etc.
At the end of the day, it's a way to say thanks for giving me your time during the day. I hope you all get something out if it.
If there's anything you'd like me to cover at some point, comment below or shoot me a DM.
Best of luck for the day.
Coaching options available🔥DM for information or inquies ✔
There are definitely times when you’re doing something that’s kind of scary and kind of crazy..knowing that it is what you are called to do..and then looking around asking “umm God, you’re still coming through for me...right?”👀
Just standing there at the edge, staring into the unknown, and stirring up your faith.
I’ve had this song on repeat for the last week 💕
I Know - @kimwalkersmith
💥 TRAINER SPOTLIGHT 💥
Justin Altier has been training for 9 years! 😱
Nutrition & Dietetics from CSULB; P.T Certificate from CNI College, and NSCA Certified P.T; Over 4 years experience coaching Lakewood High School Aquatics. ——————————————————
Specializes in: Support and guidance on nutrition and dietetics, especially sports nutrition. ——————————————————
“My favorite aspect of being a coach is building relationships with people and helping them change their perspectives on life and fitness.”
Future goals in fitness: “Gain 20lbs of lean muscle mass.”
Hobbies: “Studying exercise principles, the scriptures and the gospel. And learning from people with more experience and knowledge on any subject.”
BOOK YOUR FREE CONSULTATION NOW 👇🏼
💥🏆 @justinaltier 🏆💥
👉🏾This positioning is a progression from the 2 pt start, providing an extra point of contact with the ground via the hand.
✅This start is very technical and I want to spend time going over various parts of the movement to provide a clear understanding.
👀Over the days I’ll be breaking down the finer point of how to get the most out of this positioning.
📝NEW RESEARCH ARTICLE ON THE SHAKEBOT SITE!📝
📚HOW TO TREAT HIP PAIN AND THE POTENTIAL DETRIMENT TO THE HIPS OF EARLY SPORT SPECIALIZATION IN ICE HOCKEY📚
Groin pain can have a variety of pathologies. It’s extremely important to identify the root of the pain because the specific cause may drastically affect the appropriate treatment for pain relief and return to optimal athletic performance🚨
This graphic shows the most common sites that can cause groin pain in ice hockey athletes🏒
To see all images and the written research review, CLICK 🔗 LINK IN BIO!
📷See picture for more details
❤️Double tap if the information is helpful
👥Tag someone who could benefit from this information
🙏Like what you see? REMEMBER to follow @shakebotapp for the latest research & tips on exercise, nutrition, general health, and athletic performance
🏀 Basketball Ankle Stability 🏀
Lets face it, no one likes to be benched, miss out on games and go through the pain 😰 and annoyance of an injury. If you read our last post you’d remember those startling statistics of knee and ankle injuries 💉 that occur in the sport of basketball, which is why ankle stability is on our list.
Training the ankle just for ankle strength is not enough. You’ll need a 💯 well rounded approached targeting strength, stability and mobility. We’ve posted 3 videos demonstrating some examples that you can perform on each approach.
🎥 1. Strength - Banded dorsi flexion, banded eversion, Toe Walks
🎥 2. Stability - ankle compass reaches, Diagonal bounding sticks, broad jump single leg stick
🎥 3. Mobility - 3 way banded ankle stretch, kneeling planter flexion stretch.
Some of these exercises are so boring to do which makes us NOT want to do them. Believe me, I understand as I sprained my ankle 3 times last year. So the best way to incorporate these into your program would be to include them in your warmup or do them as an accessory during your rest periods. Good luck! 💪🏽
Stay tuned for the deceleration training post next Monday. Any questions, shoot us a message below or DM us. If you'd like to check us out at the 360 Gym, DM us and claim your one week free trial. #basketball#netball#balling#hoops#anklestability#anklemobility#anklestrength
The hamstrings consist of three muscles (semimembranosus, semitendinosus and biceps
femoris) that are found in the posterior thigh.🚶⬅ These muscles originate from the ischial tuberosity and insert below the knee, meaning they
are biarticular muscles. Due to the hamstrings being biarticular they move two joints and act
as an hip extensors and knee flexors.🏌
Hamstrings may often FEEL tight and are usually stretched during the day and around
By feeling tight I’m referring to neurological and mechanical tightness that often get mixed
(more about this later)
This is an active hamstring stretch that utilizes the reciprocal inhibition.🤓 Reciprocal inhibition basically means that when you contract a muscle 💪 (in this case your quadriceps femoris) the antagonist relaxes (hamstrings).💆
-Start by lying on the floor with your back flat.
-Flex the hip of the stretched leg to 90 degrees and cross your fingers behind the leg.
-Relax the other leg and leave it straight on the floor.
-Kick the leg that you’re holding and try to get it straight as possible.
For better mobility try to straighten your leg for several times increasing range of motion with
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. Pratica alguma modalidade e quer melhorar a sua performance? Podemos te ajudar! Em busca da excelência sempre! Tel.95485-5316 #vtperformanceteam#sportscience#waterpolo
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. 🏋🏾♂️🤽🏾♂️ #vtperformanceteam#poloaquatico#sportscience#waterpolo
🔥TU CORE A FUEGO🔥
. ✅BEAR CRAWL AB ROLLOUTS✅
(Exercise via: @dr.joelseedman_ahp)
. Uno de los ejercicios más completos para mejorar tu estabilidad central (core y flexores de cadera) + la cintura escapular al añadir el fitball como inestabilidad proximal. Una vez fijada la posición de 90 grados en cadera y rodilla, debes hacer pequeños “rollouts” (pequeño rango). ✅ Estabilidad escapular
. ✅ Core anti-extensión
. ✅ Neutralidad de la columna
. El “Bear Crawl” además, es adecuado para reforzar la postura neutra de tu columna al realizar cualquier tipo de Abs Rollouts.
. . Pruébalo y cuéntame que te parece o sube un video controlándolo al máximo!💪🏽🔥
Did you know that we offer Youth Pro-form Mouthguards?
The Pro-form Youth Mouthguard laminates are great for young athletes with its energy absorbing material. The Soft EVA material is thin enough to fit the smaller mouth of a child.
KilFit Coach Arna working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years.
Certificação em Reabilitação. É muito comum perder aluno seja na academia ou de personal por alguma lesão, dores ou cirurgia. Nessa certificação discutimos sobre a prevenção e reabilitação, controle de cargas, principais lesões e retorno pós cirúrgico. Indicado para fisioterapeuta é educadores físico. Nosso professor @davidmascenapowercore tem as duas formações e sempre apresenta conteúdos atuais para essas áreas.
It's DEDICATION TO EDUCATION WEDNESDAY!
This time up, we look into the holy grail answer for every athlete and lifter;
Can you actually gain muscle and lose body fat at the same time?
Long story short;
Short story long;
In true D2EW style, we've got a 2016 study by Longland et al to help us out with the answer.
We know that we can only lose body fat in a calorie deficit, there's simply no other way around this. I.e. we need to consume fewer calories than we expend. Yes?
Now, what about the gainers?
Here's what they did;
Participants were placed on a 40% calorie deficit and were put on a pretty hard 6-day/week programme for 4 weeks; 2 x weight training , 2 x high intensity cardio, 1 x plyometric circuit, 1 x medium intensity cardio.
They then assigned them to either one or two groups; a high protein diet of 2.4g/kg vs a low protein diet of 1.2g/kg.
Technically speaking, the low protein diet shouldn't be adequate to maintain muscle mass in a large calorie deficit. No way hozay...But it did!
At the end of the 4 weeks, the low protein diet lost 3.6kg of fat and zero muscle. Amazing!
What's even more amazing is that the high protein diet lost more body fat; 4.8kg and gained 1.1kg of muscle.
So, if you wanted to gain muscle and lose body fat; follow a high protein diet, go aggressive with your calories and train extremely hard.
These were newbies. I.e. those who didn't really have any gains because they didn't train hard before this study.
This means that they will have accelerated rates of muscle mass compared to their trained counterparts.
Meaning that this may not be the same for the pro. However, I would assume that the pro would retain all muscle, perhaps build a tiny bit and definitely lose body fat if they were to follow this.
So, where does this leave us?
○ You can lose body fat and build muscle very well if you're a newb.
○ This approach may not be optimal for the pro, but I have a hunch that it'll still work to a small extent.
○ The pro would be better off focusing on one goal at a time. Are you a gainer or a loser? Therefore expecting one of two outcomes; Calorie deficit = muscle mass retention + fat loss.
Working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years. Grateful to be his Coach.
2 posts in one day again? Except this one is some valuable & practical advice for you 😂 in relation to nutrition because its an area I don't really talk about anymore because there's so much individual variation in nutrition.
Over eating, going over your calories for the day (more specifically at the weekend) or anything along that lines has the potential to make people feel terrible about themselves and feel like all their hard work has been undone. Just like you didn't gain all the fat in 1 day, or lose it one day, you are not going to re-gain it in 1 day either. There are two things I'd like you to start doing:
1. Start looking at your calories as a weekly allowance rather than a daily target. Instead of looking at it that you have 2000 calories per day, look at it like 14,000 calories per week. When you take this approach it makes things like 'cheat meals' or variations from the daily norm easier to deal with. When a situation where you are out with friends or dinner with family you can relax and enjoy yourself. And then adjust accordingly for the rest of the week. Think bigger picture rather than taking days in isolation.
2. Certain foods are not inherently good or bad. Some may contain more micronutrients and can be perceived as more healthy, while others are more palatable and that can be good too. The important thing is to not demonize foods because someone else doesn't eat them or because a TV show said they were bad. If you want to eat a donut, eat the donut, but if fat loss is your goal then you may need to compensate for it in other meals throughout the day/week (related to point number 1) .
I think that's enough for today 🤙🏽 happy Wednesday ❤
It’s often reported that some people don’t experience as much muscle growth (hypertrophy) as other trainers in response to regular resistance/strength training. Trainers who experience more hypertrophy are known as ‘responders’ and those who don’t experience similar hypertrophy ‘gainz’ are known as ‘non-responders’. Until recently, some ‘responders’ might suggest that ‘non-responders’ are either (1) not training hard/regularly enough, (2) not eating enough (3) not recovering correctly or (4) a combination of all of these.
The figure is from a recent scientific paper that reviewed the molecular and physiological variables which could affect the muscle growth response to resistance training. i.e. why some trainers (non- anabolic steroid users) muscles experience more growth than others. The paper is pretty heavy, including rDNA, extracellular matrix and connective tissue properties, and the inflammatory response to training amongst other factors… This shows that muscle hypertrophy is not a simple science! #strength#resistance#strengthtraining#fitness#training#gym#bodybuilding#hypertrophy#physiology#muscle#gains#sportscience
Roberts et al. (2018). Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions.
In Phase 3 of a quad strain rehab, my goals are to continue to improve strength, and to start addressing power production and deceleration.
Here are some examples of exercises I might use during this phase. As always, I see what the person in front of me can tolerate and go from there.
You can also start to get a little more creative in this phase and make the exercises more sport and position specific. As long as the principles of foundational strength, power production, and good deceleration are being addressed and trained in this phase.
Tomorrow I will be posting some of my favorite soccer specific and on field rehab exercises for a quad strain.
If you have any questions, feel free to leave them below 👇