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The Fountain of Fitness

5 Things to Start Doing Now

A lot of people are looking for the secret code or magic potion to look, feel, train or perform better. I’m a firm believer that there is not any of that, and it takes consistent effort and formulating habits that will truly help you achieve your fitness or performance goals.

That is why I am going to reveal my Top 5 Healthy Habits that will give you some leeway to not always be perfect. If you can perform these habits at least 80% of the time you will see huge improvements on your looks and how you feel along with improving your daily performance on the sports, in the field or at work.

Top 5 Healthy Habits

 

1. Get at least 7 hours of sleep per night

7-9 hours is ideal
Keep a consistent sleep schedule even on the weekends
Refrain from TV, computer, or cellphone screen time in the dark before sleeping

2. Drink at least half your bodyweight (pounds) in fluid ounces of liquids per day

Stick to water and lower sugar content drinks
You will also achieve proper hydration levels by eating a balanced and varied diet of fruits/vegetables, healthy fats, whole grain carbohydrates and lean sources of protein)

3. Participate in at least 45 minutes of physical activity five days per week

Strength training, jogging, cycling, playing sports, walking, etc.

4. Perform active recovery/regeneration activities at least five days per week

Foam rolling, massage stick, stretching/mobility exercises, yoga, breathing exercises

5. Choose nutrient dense food over calorie dense foods

Nutrient dense foods have a higher percentage of nutrients per calorie
Nutrient dense foods would be fresh fruits and vegetables, high fiber carbohydrates, lean sources of protein. Calorie dense foods would be fried foods, potato chips, bacon, sausage, ice cream, soda, etc.

With these Top 5 Healthy Habits you can start at achieving your goals, but it’s all about consistency.

Remember, “Consistent action creates consistent results.” These habits are just a few that you can adopt to help you achieve your goals. Don’t miss out the many more healthy tips that Athletes’ Training Center has to offer. 

Written by, Trenton Clausen – MA, CSCS, RSCC

Question: What do you think will be the hardest part of following these Top 5 Healthy Habits?

Surge your Physical Performance

The Perks of Nutrient Timing

First of all, what exactly is nutrient timing and how will it affect my performance?

Nutrient timing: When you consume certain foods at specific times of the day, those acts will provide increased performance levels and improved recovery following physical activity.

Taking advantage of nutrient timing has countless benefits for athletic and physical performance.

Periods of nutrient timing that absolutely need to be taken advantage of are: pre-fueling (before a workout, practice, or game) and post-fueling (after a workout, practice, or game). Pre-fueling and post-fueling are also great times to add in extra calories needed to gain weight or maintain a healthy body weight.

PRE-FUELING – Pre-fueling should take place 1-2 hours and up to 10 minutes prior to the activity.

  • Benefits of pre-fueling are:

Reduce the risk of injury and increase nutrient delivery to muscles due to improved protein balance

Ability to play at a higher intensity and improved mental focus from increase of glycogen storages

Set nutrition stage for faster recovery following activity

Limit immune system suppression

  • Pre-fueling snacks should contain:

Protein (5-15g based on tolerability)

Carbohydrate (20-60g)

Fluids and Electrolytes

  • Pre-fueling snack ideas:

Peanut butter and jelly sandwich, a piece of fruit, and water

Yogurt and Gatorade

POST-FUELING – Post-fueling should take place within 45 minutes following a workout, practice, or game.
  • Post-fueling benefits include:

Maximize muscle recovery/protein synthesis

Maximize restoration of glycogen stores

Restore immune suppression

Increase blood flow

  • Post-fueling snacks should consist of:

Protein (15-20g of complete proteins)

Carbohydrate

Amount dependent on training intensity and duration

High Glycemic Carbohydrates

Fluids and Electrolytes

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Written By, Trenton Clausen – Director of Sports Performance MA, CSCS, USAW-L2SP

Question: What is your favorite snack during your workout session?

Put Your Heart Into It

Is your workout “heart healthy?” Of course strength training improves the way you look and develops fat free mass, but it can also improve your heart health – if performed the right way. If the right sets, repetitions and rest intervals are applied, your heart can get a workout along with your other muscles.

Three apples with engraved hearts on wood background

We have high demands for our training sessions.  We want to get as much work done in a certain amount of time to achieve a certain heart rate and burn as many Calories, all while with getting stronger. We aim to keep your heart rate between 60-90% of your maximal heart rate to remain in a moderate to difficult physical activity zone. The longer we can keep you in this zone, the more it will decrease your resting heart rate and better the health of your heart over consistent training sessions.

Here is How You Do This:

  1. Group the exercises in a circuit style order and do them with minimal rest until the first set is complete.
  2. Following the first set of exercises, take a longer rest until moving onto the next set.
  3. Continue that formula for several circuits.

After doing this for two to five sets you will see your heart rate climb. This is different from a normal session where you complete one exercise, then sit and rest until you are ready for the next.

We utilize a software system call MYZONE to give immediate feedback on how close you are to your maximal heart rate and how many Calories you have burned throughout your training session.  It is displayed on a screen to allow your coach to constantly use as feedback to know exactly how your session is going and to offer a little more motivation when needed. We want to make sure you are in the right zone to give both your muscles and heart a proper training session.

Written by, Trenton Clausen – MA, CSCS, RSCC

Under the watchful eye of a coach, top notch programming and immediate feedback from the MYZONE system, you will for sure reach your training goals and receive a “heart healthy” training session!

“Perfection” Is Impossible

Eating Habits – The 80/20 Rule

It would be ideal to be perfect 100% of the time, but let’s face it – we are human and this is impossible. This is also true when thinking of our eating habits. We try hard to eat healthy, but we simply can’t be ‘perfect’ every day and at every meal. I am going to outline a healthy eating strategy that may help you realize you can still indulge once in a while as long as you follow 80/20 rule.

80-20_Diet

We go through the struggles, like having a stare down with a delectable piece of pie, and then we convince ourselves it is too good to pass up so we dive in. This is why we promote the 80/20 or 90/10 rule at Athletes’ Training Center when following eating habits and strategies.

What is the rule you may ask? If we can consistently eat a complete meal of lean sources of protein, fruits & vegetables, whole grain carbohydrate sources, and healthy fats we will make progress on the scale and lose body fat. We know a 100% effort every day is hard to attain, so shoot for 80%.

Once 80% is attainable, shoot for 90%. We definitely want you to be conscious about the food sources you eat throughout the day but don’t go crazy trying to be perfect.

An 80/20 Day outline:

  • Breakfast: Two slices of whole wheat toast, peanut butter, a cup of skim milk, and a banana
  • Snack: Almonds and a cup of water
  • Lunch: Grilled chicken breast, a cup of brown rice, a cup of green beans, walnuts, and one chocolate chip cookie (more on this later)
  • Snack: A stick of mozzarella string cheese, an orange, and a cup of water
  • Dinner: Baked pork loin, one slice of whole wheat bread, a cup of skim milk, lettuce salad, French dressing

As you can see during this day you could fit a chocolate chip cookie into your daily food intake, but we are able to make great choices the rest of the day. This is life. We need certain items to stay sane, but don’t let it ruin your daily choices. Remember, it’s normal not to be perfect, and the idea of “perfection” is impossible.

Written by, Trenton Clausen – MA, CSCS, RSCC

Question: What would be that hardest part of following the 80/20 Rule?

Jennie A., Collegiate Track & Field Athlete

Athletes’ Training Center has worked to specialize workouts to fit my athletic needs. The strength coaches have a one on one personal connection to fix minor details that have had a major impact on my athletic performance.