Archive for: sports training

Peak Your Performance…Now!

Kuono Paddle Series Image 1 (2)_212x124_thumb

Have you ever enjoyed a summer day that you wish would never end?  Labor Day was one of those days for us here in Maine.  Usually, by this time of the season, the crisp chill of autumn has set in and I’m reaching for my fleece.  Instead, this week has ushered in steamy, hot weather and brilliant sunshine.  So, you guessed it, I’m spending as much time as possible outdoors to soak up every ounce of warmth before it becomes a fleeting memory in a few short months.  Last week we talked about peaking your performance with a better approach to sports nutrition.  Whether you’re at the gym, on a bike, in the water or at home, this week we’ll continue to shed the light on overcoming inflammation to keep you moving. 

Sports Nutrition — A Game Changer

(Photo by Lance Cpl. Sarah Wolff-Diaz)

As summer winds down, I’m noticing an interesting trend that has developed over the past few months — my pension for all things water-​​related.  From swimming to kayaking to paddle boarding, I’ve been on a mission to stay on or in the water as much as possible.  I now officially have the SUP (stand up paddle board) addiction!  Put me on the water with a paddle in my hand and I’m content for hours.  If you haven’t checked it out, SUP-​​ing is an awesome full body workout engaging your core for balance, increasing flexibility, upper & lower body strength and decreasing stress…seriously, is there anything more calming than dipping your paddle into a clear, tranquil lake or the invigorating rush of catching the surf?  My newly discovered passion has made me even more aware of how to tweak my nutrition to keep me on the water as long as possible this year. 

All Flared Up

solarflare

A couple of days ago there was word that solar flares might disrupt the precious electronics that we rely upon to survive on a daily basis.  Solar flare, which are basically explosions on the Sun’s surface, happen all the time yet most don’t carry enough electromagnetically charged particles to do much harm.  Although I never lost any connectivity or found my car inoperable, I did marvel at how powerful and potentially dangerous our Sun can be.  With the summer solstice fast approaching it seems fitting to take on that fiery ball of gas and determine once and for all how to tame its rays while still enjoying a short sleeve summer. 

Heal Faster, Go Farther

Fitness Center

After a couple of days soaking my foot in epson salt and sporting flip flops until the swelling diminished, my foot injury from last weekend is healing up remarkably well.  It’s a good thing, too, since my list of outdoor projects and activities is growing as long as the days are this summer.  Since I’ve never been one to rush to the doctor post-​​injury or minor accident, I hobbled to the web instead to find some home remedies and explanations for my throbbing foot pain.  While I don’t advocate that you should always seek your own medical advice especially when many sources are unreliable, there are some homegrown staples and supplies that may help heal the bumps and bruises that often accompany an active lifestyle.  

A Klutz-​​Free Summer

National Veterans Summer Sports Clinic

Did you know there are about a million ways to break a toe?  Well, maybe not a million but I can tell you that a door frame, an asphalt driveway, or a box of National Geographic magazines will usually do the trick.  To say I was accident-​​prone when I was a kid is pretty much an understatement.  From broken toes and arms, to endless bruises, abrasions and sprains, I was always sporting a cast or a splint of some sort.  I wish I could blame it on some right of passage into adulthood, but, alas my klutzy nature has landed me in more than one painful situation over the years, like the heavy wedge I knocked into my foot while splitting wood with a sledge hammer this past weekend.  If you find yourself exceptionally attractive to accidental incidents, it’s time to learn some simple ways to go from clumsy to carefree this summer. 

Plyometrics and Vertical Jumps

Plyometrics became popular for Olympic-​​bound athletes. And many professional and elite athletes are familiar with workouts that include vertical jump training to improve their performance on the track or on the court. But you’re a soldier. Is it possible that plyometric training can provide some value for the military?

The short answer is yes. Let’s talk about what plyometrics is, and isn’t, and how you can use it to improve your performance on the battle field.

The Key to Avoiding Back Pain: It’s not What You Think

They key to the best workout plan is balance. You need just the right amount of push and pull and you need to protect your back. Avoiding back pain while working out is all about balancing the muscle groups your strengthening and stretching, and how often you are rotating those exercises.

The goal is to keep the muscles that support your back strong and flexible. And while most of us work our core, we either do too many of one type of exercise and not enough of the other (causing an imbalance that leads to back pain), or we think we are working one muscle group when we are actually working another and thus NOT getting the results we really want.

The ABC’s of Getting Ripped

building muscle

Here’s a question: Is there a supplement you can take to get ripped and get better results from your workouts?

Anyone who has spent time researching fitness and athletic performance has heard about nutritional supplementation. By providing your body with additional amounts of certain natural nutrients you can promote performance, boost your immune system, and aid muscle recovery. This combo allows the body to function at a higher level. It also leads to improved workouts and muscle growth. However, it can be difficult to determine which supplements are effective. Here are some of the most popular supplements to get ripped.

Can Vegan Bodybuilders Win Competitions?

benefit of a vegan diet

Are Vegan Bodybuilders at a disadvantage?

Many bodybuilders may avoid vegan diets because they believe that it will prevent them from winning any bodybuilding competitions. After all, how can you possibly compete against a bunch of meat-​​eating “meat heads?” However, vegan bodybuilders say that their vegetable-​​based diet actually enhances their training program because going vegan improves their overall health and decreases fatigue. This has all sorts of beneficial side affects when you’re training!

Building Muscle without Meat or Milk

weight training

What’s up with a Vegan Bodybuilding Diet? Many people worldwide have a vegan diet. However, in other places (such as the States) becoming vegan is something new. It’s also something becoming more common, especially as specialty grocery stores pop up like Whole Foods. Even so, there are still lots of misconceptions about this diet and lifestyle.

Primarily…where’s the protein?

Myth: Vegan Diets Lack Muscle-​​Building Protein

vegan bodybuilding

A common myth is that Vegans don’t get enough protein. For a bodybuilder and athlete, lack of protein could make all the difference in the world! So, does that mean that you have to resort to eating animal based products in order to achieve the results you want in Previewthe gym, on the sports field and even on the field of battle?

Not at all! The reality is that plant-​​based products possess an abundance of proteins. You just have to know which ones will give you the most bang for your buck.

Drink This Not That!

Photo by Tech. Sgt. Samuel Bendet

Early in the 2013–2014 football season, I had every confidence that I would be watching my beloved Packers play in the Superbowl this Sunday only to see my hopes fade as Aaron Rodgers was out with an injury for several games and, of course, a playoff loss that quickly ended their season.  So, I turned to my runner up, the Patriots, and, yet again, my dreams were dashed as were theirs when they lost to the Broncos.  Undaunted, I pinned my faith to the fast & furious 49ers.  As you can tell, I don’t place any bets on my predictions!  At least my fourth favorite is playing in the Superbowl this year, although, I’d better not say to whom I betroth my allegiance for fear of jinxing the outcome.  The reason for my football rant is seated in what you’ll be doing this Sunday and beyond.  Drinks and snacks will be the norm for Superbowl Sunday and, while it’s okay to share good cheer, you may want to rethink your cocktail concoctions.

Keep it Running: Nutrition Tips for Endurance

nutrition for runners

What Do Runner’s Eat? Whether you’re new to running or a competitive marathon athlete; endurance –based exercises like running require you to pay attention to your extra nutritional needs. If you don’t, you’ll notice changes in your body structure that may not be what you hoped for (like getting way too thin) or even worse, you’ll experience a lack of energy after your workout.

Although running may not seem as physically intense as weightlifting or martial arts; runners of all levels need to be pay close attention to vitamins and minerals as well as caloric intake. Your quality of nutrition will ensure optimal performance and help you avoid over training.

Army Bootcamp: Training before the Training

military training

Training for Army Bootcamp requires mental preparation and physical preparation.

Even though most people don’t think about physical exercise providing any mental benefits…it does. Why? Because exercise allows you be physically prepared for your Army Bootcamp training. And, the more physically prepared you feel, the less mental stress you will experience. The less mental stress, the better you will be able to engage and focus in the “classroom” style learning as well as the “field” adaptations and problem solving you will encounter physically and mentally.

Hell Week Training: 3 Things to Remember!

military nutrition

What’s Hell Week Training?

Five days and nights in maximum overdrive. It’s wet. It’s cold. It’s tough. And for most it’s their first real test of endurance. And, most don’t think they are ready. Or they do, until the boots hit the mud and a part of them just wants to cry to mama. Can you survive? Can you adapt? Can you reach the peak and push back against your minds natural resistance? Will you become a Marine?

The body has a way of adapting to physical stress but only when you give it what it requires to deal with that stress in the most healthy and positive way. You need the right food combinations and nutritional fortification. And that fortification of your body’s vital systems needs to begin long before Hell week. Long before the buzz cut. And long before your first inspection. That fortification, that Hell Week Training Diet needs to start the moment to get the urge to wear the Eagle, Globe and Anchor.

Eating on the Run: Diet for Marathon

diet for marathon

Every year runners all over the country look forward to participating in Marine Marathon training with the hopes of crossing the line at our nation’s capital. This event, with it’s undertones for patriotism and celebration of America also does a great job of promoting physical fitness and highlighting the skills of the Corps. This marathon is the third largest in the country and usually attracts at least 30,000 athletes famous, infamous, and just hoping to cross the finish line before the sun rises on a new day!

What do you need, besides a pair of running shoes and little bit of determination to meet your goals?

Diet for marathon is a critical part of the training process. Food is the fuel that helps you build endurance and enhance your workouts. Consider some expert tips that will maximize your performance in October at the Marine Corps Marathon.

Insanity Workout Plan: Worth It? Or Just Insane?

Dietary supplements

The makers of the Insanity workout plan claim that it’s the wildest and most intense workout that anyone ever saw. Coming hot on the heels of the P90X program, it ushers in a new era of workouts. Men and women who previously thought they could only get the ripped abs and great arms they wanted in a gym can now tone up at home. Beachbody states that anyone can get in shape using the workout plan, but not everyone has the same experience.

The Insanity workout comes with ten discs. One of those discs is a fitness test that users take before using any of the workout plans. According to the manufacturer, this test lets users see how strong they are in different areas, and they can compare their strength and fitness to how they feel after using the program. Even those who do well on the fitness test might still have problems with the workout plans.

What are the Top Supplements for Muscle Recovery?

supplements for building muscle

Want to be the best? Then master the basics.

A strong foundation of nutrition and training is vital. Most of you already know that, right? But where people tend to mess up is what they do beyond the plate and beyond the gym. You also need muscle recovery. Hard training takes a heavy toll on the body, so we’re going to talk a little about rest, about real food, and about how you can use science to give you the edge for your training, results and overall performance.

What’s a Vitamin Doing in BCAA?

bcaa

You’ve seen BCAA supplements on the health food shelf; you’ve read about the benefits of BCAA when training and you want the results these supplements claim to deliver. But how do you know which are the best BCAA supplements? They contain different ingredients so which option is the best for a highly active lifestyle?

Great questions! And you’ll get your answer here because not all supplements are created equal.

BCAA supplements (branch chain amino acids) can be combined in a power formula that includes Vitamin B6, Vitamin B12, Biotin, Zinc, L-​​Leucine, L-​​Isoleucine, L-​​Valine, L-​​Glutamine. While each of these ingredients are beneficial to the body on its own, when combined in the proper dosage, they become a highly effective component in a fitness regimen, the world of body building, and the military training.

Bone Health: Not Just a Girl Thing

how to keep bones strong

Bone Health is Not Just a Girl Thing

Your bones are always rebuilding. That’s good news because at any stage of cell regeneration, what you eat, and dietary supplements you take (or don’t take) can affect the strength and integrity of your bones.

Military training and a military lifestyle has it’s own challenges and bone health can be one of them if you’re not aware of how what you do and what you eat affect your skeletal system. While an active lifestyle is generally healthy, it can work against you if you don’t get proper nutrition. And by nutrition I mean macronutrients (Carbs, Protein, and Fats) as well as the micronutrients (everything else).