Month: February 2017
Question: Will interval training get you faster?
Answer: NO…….and here is why:
Interval training can help you improve endurance…which you may need trying to chase down the faster athlete before he/she scores.
Speed work is defined at 2-8 seconds of maximal intensity effort / running. An athletes body needs at least 2 minutes of recovery before energy stores are replenished enough to allow the athlete to focus on proper form and deliver maximum intensity in order to get faster. If they do not recover properly from each interval, they will not be able to replicate proper mechanics with consistency and they can not improve speed.
Now…watch this video and master these drills. Form rules and Coach Kavanaugh makes it simple to understand.
LEARN THE 5 BEST DRILLS TO INCREASE YOUR SPEED AND AGILITY
Click on the video in the right hand column.
The crack of a baseball blasted over the fence; the whack of a golf ball blasted off the tee; the sound of lacrosse pads smashing against each other. These are all signs spring is in the air, and with it, spring training for many of our children.
Are you ready? Are you physically ready for the season? Not just ready to run sprints on the first day of practice, but strong enough to complete day-in and day-out for the next 3 months.
We’re encouraging our student-athletes to follow their training guidelines, eat healthy meals and drink plenty of fluids, and most importantly, listen to their bodies. Minor aches and pains from training and activating those dormant muscles are normal, but prolonged pain that causes difficulties with your training regimen is not and may be a sign of injury.
More than 2.6 million children are treated in the emergency department each year for sports and recreation-related injuries.
Sadly, many of these injuries can be prevented through proper training, which MUST include muscle prep activities such as foam rolling and stretching.
Athletes must listen to their body as spring training gets underway and see your healthcare professional when those minor aches persist. There are so many treatment options as basic as the use of ice packs and cold compresses to myofascial release which will improve your injury recovery.
These are a couple steps to stay healthy during spring training and through the season:
- Get a physical. Ask your primary care physician to give you a physical exam. He or she can then clear you for participation in your sport.
- Seek support. Your school has athletic trainers, use them. They can guide your training efforts and help you safely prepare your body for your sport.
- Protect yourself. Use the correct protective gear for your sport – helmets, knee and elbow pads, goggles, ankle braces, etc. Make sure your protective gear fits, is worn correctly and is in good condition.
- Practice your form. This can prevent many sports-related injuries resulting from improper swings, kicks, throws and other sports mechanics.
- Make sure you hydrate. Prevent dehydration by drinking lots of fluids, preferably water. Sports drinks are OK, too.
- Get enough rest. Your muscles need some time off to heal and ultimately help you get stronger. Plus, resting prevents your muscles from becoming overused which can lead to injury.
- Take care of your head. All concussions are serious. They can lead to a host of problems including, but not limited to, nausea and vomiting, headache, mood swings, altered sleep patterns and more.
Spring training brings with it renewed championship hopes and dreams. Do your part to make sure you perform your best this season without having to experience an avoidable injury.
If you are looking to take your game to the next level and stay strong all season long…… K2 is the place to be!
Please call me if you have any questions and / or concerns. I look forward to hearing from you.
908-803-8019 (Call or Text)
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
This is a detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one week.
A Low Carb Diet Meal Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider all of this as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Foods to Avoid
You should avoid these 7 foods, in order of importance:
- Sugar:Soft drinks, fruit juices, agave, candy, ice cream and many others.
- Gluten Grains:Wheat, spelt, barley and rye. Includes breads and pastas.
- Trans Fats:“Hydrogenated” or “partially hydrogenated” oils.
- High Omega-6 Seed- and Vegetable Oils:Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
- Artificial Sweeteners:Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
- “Diet” and “Low-Fat” Products:Many dairy products, cereals, crackers, etc.
- Highly Processed Foods:If it looks like it was made in a factory, don’t eat it.
You MUST read ingredients lists, even on foods labelled as “health foods.”
Low Carb Food List – Foods to Eat
You should base your diet on these real, unprocessed, low-carb foods.
- Meat:Beef, lamb, pork, chicken and others. Grass-fed is best.
- Fish:Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs:Omega-3 enriched or pastured eggs are best.
- Vegetables:Spinach, broccoli, cauliflower, carrots and many others.
- Fruits:Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds:Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy:Cheese, butter, heavy cream, yogurt.
- Fats and Oils:Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.
- Tubers:Potatoes, sweet potatoes and some others.
- Non-gluten grains:Rice, oats, quinoa and many others.
- Legumes:Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
- Dark Chocolate:Choose organic brands with 70% cocoa or higher.
- Wine:Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.
A Sample Low-Carb Menu for One Week
This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Lunch:Grass-fed yogurt with blueberries and a handful of almonds.
- Dinner:Cheeseburger (no bun), served with vegetables and salsa sauce.
- Breakfast:Bacon and eggs.
- Lunch:Leftover burgers and veggies from the night before.
- Dinner:Salmon with butter and vegetables.
- Breakfast:Eggs and vegetables, fried in butter or coconut oil.
- Lunch:Shrimp salad with some olive oil.
- Dinner:Grilled chicken with vegetables.
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Lunch:Smoothie with coconut milk, berries, almonds and protein powder.
- Dinner:Steak and veggies.
- Breakfast:Bacon and Eggs.
- Lunch:Chicken salad with some olive oil.
- Dinner:Pork chops with vegetables.
- Breakfast:Omelet with various veggies.
- Lunch:Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
- Dinner:Meatballs with vegetables.
- Breakfast:Bacon and Eggs.
- Lunch:Smoothie with coconut milk, a bit of heavy cream, chocolate-flavored protein powder and berries.
- Dinner:Grilled chicken wings with some raw spinach (salad) on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
If you want to see examples of some of my go-to meals, read this:
7 Healthy Low-Carb Meals in Under 10 Minutes.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.
Some Healthy, Low-Carb Snacks
There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:
- A Piece of Fruit
- Full-fat Yogurt
- A Hard-Boiled Egg or Two
- Baby Carrots
- Leftovers From The Night Before
- A Handful of Nuts
- Some Cheese and Meat
Eating at Restaurants
At most restaurants, it is fairly easy to make your meals low carb-friendly.
- Order a meat- or fish-based main dish.
- Ask them to fry your food in real butter.
- Get extra vegetables instead of bread, potatoes or rice.
A Simple Low-Carb Shopping List
A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.
Try to choose the least processed option that still fits into your price range.
- Meat (Beef, lamb, pork, chicken, bacon)
- Fish (Fatty fish like salmon is best)
- Eggs (Choose Omega-3 enriched or pastured eggs if you can)
- Coconut Oil
- Olive Oil
- Heavy Cream
- Sour Cream
- Yogurt (full-fat, unsweetened)
- Blueberries (can be bought frozen)
- Fresh vegetables: greens, peppers, onions, etc.
- Frozen vegetables: broccoli, carrots, various mixes.
- Salsa Sauce
- Condiments: sea salt, pepper, garlic, mustard, etc.
I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.