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3 Macro Tracking Mistakes Sabotaging Your Fat Loss (And How to Fix Them!)

Thu, 17 Oct 2024 19:30:03 GMT

Top 3 Mistakes People Make When Tracking Macros (and How to Fix Them)

Tracking macros—short for macronutrients—is a powerful tool for achieving fat loss, building muscle, or simply staying on top of your nutrition. However, even the most dedicated trackers can make some common mistakes that undermine their results. In this blog post, we’ll cover the top three mistakes people make when tracking their macros and how to correct them, using evidence-based approaches. So, if you’re aiming to improve your diet, weight loss, or fitness goals, this is for you!

1. Not Weighing or Measuring Your Food Accurately

One of the most common macro tracking mistakes is estimating portion sizes rather than measuring them accurately. Many people eyeball portions and end up either overeating or undereating without realizing it.

Why It’s a Problem:

Research shows that even experienced dieters tend to underestimate their calorie intake by up to 20%. This can easily throw off your macros, especially for high-calorie foods like fats (9 calories per gram) compared to proteins or carbs (4 calories per gram). Over time, this inconsistency can sabotage your fat loss or body composition goals.

How to Fix It:

Invest in a food scale and use it consistently. Weighing your food ensures you’re tracking accurately and helps avoid the common pitfall of underestimating calories. Studies suggest that individuals who consistently weigh and log their food are more likely to achieve and maintain their weight loss goals.

2. Ignoring Hidden Macros (Condiments, Cooking Oils, Etc.)

Many people meticulously track their main meals but forget about "hidden" macros like cooking oils, salad dressings, and condiments. These small, often overlooked additions can add up and skew your daily macro counts.

Why It’s a Problem:

Those seemingly innocent “extras” can pack a punch. For example, just one tablespoon of olive oil contains about 120 calories and 14 grams of fat! Not accounting for these can significantly increase your fat intake, which is often the hardest macro to control. According to studies, people who don’t account for added oils or condiments can underestimate their calorie intake by as much as 15-25%.

How to Fix It:

Make it a habit to track everything you consume, no matter how small. Measure out cooking oils, salad dressings, and condiments just as you would any other part of your meal. When dining out, ask for dressings on the side or check nutrition information if available to account for these hidden calories. Apps like MyFitnessPal can help, as many of these extras are already in their database, making it easier to track accurately.

3. Setting Unrealistic Macro Goals

Another frequent mistake is setting unrealistic macro targets, often influenced by trends like ketogenic or low-carb diets, without understanding your body’s needs. For instance, many people cut carbohydrates or fats too drastically, leading to unsustainable diets and low energy levels.

Why It’s a Problem:

Extreme macro imbalances can backfire. For example, excessively cutting carbs can lead to energy crashes, poor performance in workouts, and even muscle loss if protein intake isn’t sufficient. A study published in the Journal of the International Society of Sports Nutrition found that athletes on very low-carb diets experienced reduced exercise performance compared to those with balanced macro intake.

How to Fix It:

Work with a nutrition coach or use evidence-based guidelines to determine your ideal macro balance. The standard approach for weight loss is 40% carbs, 30% protein, and 30% fats, but this can vary depending on your activity level, metabolism, and fitness goals. Personalization is key! Start with these general ratios and adjust as needed based on how your body responds.

Conclusion

Tracking macros is a fantastic way to take control of your diet and make meaningful progress toward your fat loss, muscle gain, or overall health goals. By avoiding these common mistakes—like misjudging portions, overlooking hidden calories, or setting unsustainable goals—you can ensure that your efforts are effective and aligned with your objectives.

Remember, consistency and accuracy are the keys to success. If you’re unsure about your macro targets or tracking methods, consult a nutrition coach for personalized advice. Don’t let these simple mistakes stand between you and your best results!

Optimize your health today—get started with Decater Performance and Fitness for customized nutrition coaching that’s built around you.

Want to Get Stronger Without Injury? Master This One Simple Workout Secret

Tue, 15 Oct 2024 19:01:26 GMT

How Focusing on Proper Form Can Make Any Exercise Challenging—and Why It’s Key to Your Success

When it comes to working out, many people fall into the trap of thinking that lifting heavier or doing more reps is the only way to make progress. While pushing your limits is important, there’s another way to make your workouts more effective without risking injury or burnout—focusing on proper form and intentional movement. In this blog, we’ll explore how mastering technique can transform your workouts, maximize fat loss, and help you build real, sustainable strength.

1. The Science Behind Intentional Movement: Why Form is Key

You’ve probably heard the phrase “form over weight,” but have you ever wondered why it’s so important? The simple answer is that form ensures you're engaging the right muscles in the most efficient and safe way possible. Research has shown that when you focus on technique, you’re able to recruit the correct muscle fibers and avoid injury. A 2016 study published in the Journal of Strength and Conditioning Research found that poor form during strength training can lead to compensatory movements, increasing the risk of injury while reducing muscle engagement.

By emphasizing proper technique, you can make even lighter weights feel challenging, which allows you to achieve better muscle activation without overloading your joints. This is especially crucial for busy professionals or parents who want to maximize their workouts in the limited time they have.

2. Less is More: Using Technique to Maximize Fat Loss and Strength Gains

It’s easy to believe that more weight or more reps equals better results, but that’s not always the case. In fact, when it comes to fat loss and strength, being intentional with your exercise execution can yield better, faster results than just focusing on volume. According to a 2020 report in Sports Medicine, exercises performed with proper form and control resulted in greater muscle hypertrophy (growth) and fat loss compared to those performed with momentum or poor technique.

For instance, take the squat—a fundamental movement used in many strength training programs. When done with poor form, it can stress your knees and lower back, but with proper form, it becomes one of the most effective movements for full-body strength and fat burning. By going slower, engaging your core, and focusing on balance, you can turn a basic bodyweight squat into an intense workout.

Pro Tip: Next time you're at the gym or working out at home, record yourself performing an exercise. Pay close attention to your form and adjust where needed, or ask your coach to help you perfect your technique.

3. Longevity and Injury Prevention: The Ultimate Benefits of Proper Form

If you’re in your 30s or 40s and aiming for long-term fitness, focusing on form can be a game-changer for your workout routine. Proper technique isn’t just about getting through your current workout—it’s about ensuring you’re still able to exercise effectively as you age. A study from the American Journal of Sports Medicine reports that nearly 50% of gym-related injuries are due to improper form. Over time, these injuries can lead to chronic issues, sidelining you from your fitness goals.

This is especially relevant for our clients at Decater Performance and Fitness, where we specialize in helping busy adults who are juggling family, career, and fitness. By focusing on safe, effective form, you’re ensuring that your workouts are doing more good than harm, keeping you strong and injury-free for years to come.

Injury Prevention Tips:

Keep your core engaged in all exercises to protect your spine.
Never sacrifice form for the sake of lifting heavier weights.
Warm up properly before any workout to prime your muscles for safe movement.

Conclusion: Make Every Movement Count

Whether your goal is fat loss, strength building, or simply staying fit and active as you age, focusing on proper form is a surefire way to get there. By being intentional with every movement, you’ll maximize your results in less time while keeping your body safe and strong. If you’re ready to take your fitness journey to the next level, contact us at Decater Performance and Fitness, where we provide coaching tailored to your unique goals—whether you’re training at our local Issaquah gym or following an online program. Let’s get moving with purpose!

Beyond Probiotics: 3 Little-Known Ways to Boost Gut Health for Fat Loss

Thu, 12 Sep 2024 13:48:26 GMT

Top 3 Things You Probably Don’t Know About Improving Gut Health

When it comes to gut health, most advice out there sticks to the basics: eat more fiber, take probiotics, and cut down on sugar. While these tips are solid, they’re just the tip of the iceberg. To really dial in your gut health, you need to dig deeper into the lesser-known factors that play a huge role in how your digestive system functions. Here are three surprising insights into gut health, plus some practical strategies to help you make them part of your daily routine.

1. Your Gut's Relationship with the Circadian Rhythm

You’ve probably heard that your body runs on a 24-hour cycle called the circadian rhythm, which helps regulate everything from your sleep patterns to your hormone levels. But did you know your gut has its own circadian rhythm too? This rhythm is key to how your body digests food, absorbs nutrients, and maintains a balanced gut microbiome.

Why It’s Important:

Eating at random times—especially late at night—can throw off your gut’s natural rhythm, leading to digestive issues like bloating, indigestion, and even weight gain. Research shows that sticking to consistent meal times can help keep your gut microbiome in check, which is crucial for digestion and overall health.

Strategies to Align Eating with Your Circadian Rhythm:

Consistent Meal Times: Aim to eat your meals at the same times each day. For example, if you usually have breakfast at 7:00 AM, lunch at 12:00 PM, and dinner at 6:00 PM, try to stick to this schedule even on weekends.
Avoid Late-Night Eating: Try to finish your last meal at least 2-3 hours before bed. This gives your gut a break and aligns better with its natural rhythm.

Meal Prep Tips for Consistent Eating:

Plan Ahead: Prep your meals and snacks in advance so you’re not scrambling to find food at irregular times. This could mean cooking extra portions at dinner and saving them for lunch the next day.
Batch Cooking: Set aside time on a Sunday to cook and portion out meals for the week. Think simple, easy-to-store meals like stir-fries, soups, and grain bowls.

2. The Role of Polyphenols in Gut Health

Polyphenols are plant compounds that are often praised for their antioxidant properties, but their benefits go way beyond that. These compounds play a crucial role in maintaining a healthy gut by feeding beneficial bacteria and reducing inflammation.

Why It’s Important:

Polyphenols act as prebiotics, meaning they nourish the good bacteria in your gut. Unlike other nutrients, polyphenols aren’t fully absorbed in the small intestine, so they make their way to your colon where they can really work their magic. This not only enhances gut microbiome diversity but also helps with digestion, reduces inflammation, and even boosts fat metabolism.

List of Polyphenol-Rich Foods:

Berries: Blueberries, strawberries, raspberries, and blackberries are easy to add to your diet and pack a polyphenol punch.
Dark Chocolate: Opt for dark chocolate with at least 70% cocoa content. It’s a tasty way to get more polyphenols.
Green Tea: A daily cup of green tea is a simple way to boost your polyphenol intake.
Nuts and Seeds: Almonds, walnuts, and flaxseeds are not only rich in polyphenols but also provide healthy fats.
Red Wine: In moderation, red wine can be a good source of polyphenols like resveratrol. Just keep it to one glass a day.

How to Incorporate More Polyphenols:

Smoothies: Add a variety of berries and a handful of greens to your smoothies. Throw in some flaxseeds for an extra boost.
Salads: Top your salads with nuts, seeds, and a handful of berries. Use olive oil and balsamic vinegar for a polyphenol-rich dressing.
Teas and Infusions: Swap out one of your daily coffees for a cup of green or herbal tea like hibiscus, which is rich in polyphenols.

3. The Impact of Chronic Stress on Gut Barrier Function

We all know that stress can mess with your head, but it can also wreak havoc on your gut. Chronic stress doesn’t just make you feel anxious—it can physically alter the structure and function of your gut, leading to what’s commonly known as "leaky gut."

Why It’s Important:

Chronic stress weakens the tight junctions in your gut lining, making it easier for harmful substances to pass into your bloodstream—a condition known as "leaky gut." This can trigger inflammation and contribute to a range of health issues, including autoimmune diseases. Plus, stress disrupts your gut microbiome, reducing the number of good bacteria and allowing harmful ones to thrive.

Strategies to Reduce Stress for Better Gut Health:

Mindfulness and Meditation: Just 10 minutes of mindfulness or meditation a day can make a big difference in how your body handles stress, improving your gut health in the process.
Physical Activity: Regular exercise, whether it’s walking, cycling, or lifting weights, helps lower stress hormones like cortisol, which can benefit your gut.
Adequate Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep only adds to your stress levels and harms your gut.
Journaling: Writing down your thoughts can be a great way to manage stress. Journaling before bed can also help you sleep better, which is a win for your gut.
Seek Social Support: Connecting with friends, family, or a support group can help buffer the effects of stress on your body and mind.

Conclusion

Optimizing your gut health is about more than just popping a probiotic or eating more fiber. Understanding how factors like circadian rhythms, polyphenols, and stress management play into your digestive health gives you powerful tools to take control of your well-being. By implementing these deeper insights into your daily routine, you can improve your gut function, reduce bloating, and support long-term fat loss. Start making these small but impactful changes today for a healthier gut and a healthier life.

Why Macro Tracking is the Missing Link in Your Fat Loss Journey

Wed, 11 Sep 2024 23:26:29 GMT

Unlock Your Fat Loss Potential: The Benefits of Tracking Your Macros

In most things in life, the old adage rings true: "If it doesn't get measured, it doesn't get managed." Whether it's our finances, our work projects, or even our kids' homework schedules, we all know that keeping track of the details is the key to success. This principle applies just as much to your nutrition as it does to managing your household budget or making sure your kids stay on top of their schoolwork.

Take my 2nd grader, for example. His daily goal is to get in 20 minutes of reading each night. It’s a small, manageable task, but we make sure it happens by tracking it on a chart. For my high schooler, it’s a bit more involved—keeping his school planner updated every night to ensure he’s on top of all his assignments and extracurriculars. As parents, we know that these small habits, tracked consistently, lead to big results.

So why should our nutrition be any different? Tracking your macros—those key nutrients that fuel your body—is like balancing your household budget. Just as you wouldn’t spend money without knowing where it’s going, you shouldn’t eat without knowing how it’s fueling your goals. When you track your macros, you’re taking control, making informed decisions, and ensuring that every bite counts.

What Are Macros and Why Should You Track Them?

Macros, short for macronutrients, refer to the three main nutrient groups that provide your body with energy: carbohydrates, proteins, and fats. Each of these plays a critical role in bodily functions, from energy production to muscle repair and hormonal balance. By tracking your macros, you gain precise control over your diet, allowing you to tailor your food intake to meet specific fitness goals like fat loss, muscle gain, or maintenance.

Tracking your macros might seem daunting at first—kind of like that first time you sat down to create a family budget. But just like budgeting, once you get the hang of it, you'll wonder how you ever managed without it. A study published in the Journal of the International Society of Sports Nutrition supports this, showing that those who tracked their macros saw more sustainable fat loss and improved body composition compared to those who didn’t.

The Role of Macro Tracking in Achieving Fat Loss

When it comes to fat loss, tracking your macros is like having a GPS for your nutrition. You wouldn’t go on a road trip without knowing the route, right? The same goes for your fitness journey. Macro tracking helps you navigate the sometimes confusing world of dieting, ensuring that you’re on the most efficient path to your destination—whether that’s shedding a few pounds or completely transforming your physique.

Let’s break it down. If you’ve ever tried a one-size-fits-all diet, you know the frustration. Maybe it worked for a while, but then you hit a plateau, or worse, started gaining weight back. This is where macro tracking changes the game. Instead of blindly following a diet plan, you’re customizing your intake to fit your unique needs.

For example, research has shown that participants on a high-protein, controlled-carbohydrate diet tailored through macro tracking lost significantly more fat while preserving lean muscle mass compared to those on a traditional low-calorie diet. This is because macro tracking allows you to ensure that you’re getting enough protein to maintain muscle mass while in a calorie deficit—key to achieving that lean, toned look.

Think of it like managing your household budget: you allocate funds to different categories (mortgage, groceries, savings) to ensure everything is covered. With macro tracking, you’re doing the same for your nutrients—allocating the right amount of carbs, proteins, and fats to fuel your workouts, recover efficiently, and keep your body functioning at its best.

Personalized Nutrition: The Power of Customization

Every household has its unique budget, just as every person has unique nutritional needs. Some families might need to budget more for groceries, while others might allocate more for education or entertainment. Similarly, some people might need more carbs to fuel their workouts, while others might need more protein for muscle recovery. That’s where the beauty of macro tracking lies—in its ability to customize your nutrition to fit your lifestyle and goals.

Imagine this: You’re focused on fat loss, so you design a macro plan that’s high in protein to preserve muscle, moderate in fats for hormone production, and lower in carbs to encourage fat burning. Or perhaps you’re aiming to build muscle, so you increase your carb intake to fuel those intense gym sessions. It’s all about creating a balanced, personalized plan that works for you.

A study published in Nutrients highlighted that individuals who followed a customized macro plan tailored to their activity levels and goals were more likely to stick to their diet and see long-term success compared to those following a generic diet. This is because, just like with a family budget, when your plan fits your needs, you’re more likely to follow through with it.

Conclusion

Tracking your macros is more than just another diet strategy—it’s a comprehensive approach to understanding and controlling your nutrition. By measuring what you’re putting into your body, you’re better equipped to manage your health and achieve your fitness goals, whether that’s fat loss, muscle gain, or maintaining a healthy lifestyle.

Just like you wouldn’t let your household budget go unmanaged, don’t let your nutrition go unchecked. With macro tracking, you’re in the driver’s seat, making informed decisions that align with your goals. And just like with your kids’ reading or school assignments, the small daily habits add up to big results over time.

Ready to take control of your nutrition? Consider working with a nutrition coach who can help you determine the right macro ratios for your needs. At Decater Performance and Fitness, we’re here to guide you every step of the way, helping you unlock your full potential and achieve the lasting results you’ve been striving for.

The Importance of Training Close to Muscular Failure: Part 2 of Maximizing Workout Intensity

Thu, 05 Sep 2024 20:35:04 GMT

Unlock Your True Strength: How Training Close to Failure with Reps in Reserve Maximizes Gains

In our previous blog post, we explored the power of workout intensity and why progressive overload should be your main priority. Now, let’s take it a step further by diving into one of the most critical aspects of effective strength training: training close to muscular failure. At Decater Performance and Fitness, we believe that this approach is key to optimizing your fat loss and strength gains.

Why Training Close to Muscular Failure Matters

Muscular failure occurs when you can no longer complete a repetition with proper form due to fatigue. Training close to failure is crucial because it ensures that your muscles are being pushed to their limits, stimulating the growth and strength adaptations necessary to reach your fitness goals.

Research has shown that lifting weights to or near failure recruits more muscle fibers, leading to greater hypertrophy (muscle growth) and strength gains. A study published in the Journal of Applied Physiology found that sets performed to failure were more effective at increasing muscle strength and size than those that were not. This approach is particularly beneficial for those looking to maximize fat loss and muscle definition.

Using "Reps in Reserve" (RIR) to Gauge Intensity

One effective strategy we use at Decater Performance and Fitness to ensure clients are training close to failure without overtraining is the "Reps in Reserve" (RIR) method. RIR is a measure of how many more reps you could perform before reaching failure.

1-3 Reps in Reserve: For most exercises, we recommend leaving 1-3 reps in reserve. This means you’re pushing yourself close enough to failure to stimulate progress, without completely exhausting your muscles, which can lead to overtraining or injury.
Why RIR Works: By consistently training with 1-3 reps in reserve, you’re able to maintain high levels of intensity across your workouts while allowing for sufficient recovery. This balance is key for sustainable progress, especially in a structured program aimed at fat loss and strength building.

How to Assess RIR: The AMRAP Set

To effectively use the RIR strategy, it’s important to periodically assess your true strength level. One way to do this is with an "As Many Reps As Possible" (AMRAP) set.

Here’s how to do it:

Select Your Weight: Use the weight you typically use for a given exercise. For example, if your program calls for 10 reps, choose the weight you would normally use to complete those 10 reps.
Perform an AMRAP Set: Instead of stopping at 10 reps, continue performing reps until you can no longer do so with proper form. This will give you an indication of your true RIR.
Evaluate Your Results:

If you can only perform 11-13 reps, you’re right where you need to be.
If you can perform 15 or more reps, it’s a sign that you could benefit from increasing the weight. This adjustment ensures that you’re training close enough to failure to continue making progress.

Conclusion: Make Training to Failure Part of Your Routine

Training close to muscular failure using the RIR method is a powerful way to enhance your workout intensity and ensure you’re getting the most out of every session. By regularly assessing your RIR and adjusting your weights accordingly, you’ll be better equipped to avoid plateaus and continue making strides in your fat loss and strength training journey.

At Decater Performance and Fitness, we’re committed to helping you achieve your fitness goals with personalized coaching that emphasizes smart, effective training strategies. Whether you’re in Issaquah, Snoqualmie, Sammamish, or the surrounding areas, we’re here to support you every step of the way.

Ready to take your training to the next level? Join us today and let’s get started!

Boost Your Workouts with Progressive Overload: The Ultimate Guide for Fat Loss and Strength Gains

Thu, 05 Sep 2024 20:14:27 GMT

Intensity is King: Why Progressive Overload Should Be Your Main Workout Priority

When it comes to achieving fat loss, building strength, and making the most out of your workouts, intensity is the name of the game. Whether you're training in Issaquah, Snoqualmie, or Sammamish, mastering intensity through progressive overload is crucial for reaching your fitness goals. In this blog, we'll explore why intensity matters, the science behind progressive overload, and how to make this principle the cornerstone of your workout routine.

The Importance of Workout Intensity

Workout intensity refers to the effort you put into each session. It's not just about going through the motions but pushing your body to adapt and grow stronger. Higher intensity workouts have been shown to burn more calories, improve cardiovascular health, and increase muscle mass. A study published in the Journal of Obesity found that high-intensity interval training (HIIT) was more effective for fat loss compared to steady-state cardio, particularly because it continues to burn calories even after the workout is over.

But what does this mean for you? It means that if you're serious about fat loss or strength training, every session should challenge you. Whether you're lifting weights or doing cardio, the goal is to push just beyond your current capabilities. This is where progressive overload comes into play.

Why Progressive Overload is Essential

Progressive overload is the gradual increase of stress placed on the body during exercise. This could mean lifting heavier weights, increasing the number of repetitions, or shortening rest periods. The principle behind progressive overload is simple: to keep improving, your body must be constantly challenged.

Studies have consistently shown that progressive overload is essential for muscle hypertrophy (growth). According to research published in the Journal of Strength and Conditioning Research, individuals who consistently applied progressive overload saw significantly greater increases in muscle size and strength compared to those who didn’t. This isn't just about bodybuilding; even if your goal is general fitness or fat loss, progressive overload ensures you're continually improving and not just maintaining.

How to Incorporate Progressive Overload into Your Routine

Now that you understand the importance of intensity and progressive overload, let’s talk about how to incorporate them into your workouts effectively.

Start with a Baseline: Begin by assessing your current fitness level. Whether you're working with a personal trainer in Issaquah or on your own, it’s crucial to know your starting point. This helps you track progress and ensure you're applying enough intensity to stimulate growth.
Incremental Increases: Small, consistent increases in weight, reps, or intensity are key. For example, if you're strength training, aim to increase the weight you lift by 2-5% each week. This might seem minor, but over time, these increments add up, leading to significant strength gains.
Listen to Your Body: While pushing your limits is important, so is recovery. Overtraining can lead to injuries and setbacks. Incorporate rest days and active recovery into your routine to give your muscles the time they need to repair and grow stronger.
Vary Your Workouts: Avoid plateauing by mixing up your exercises and workout styles. This could mean switching from traditional strength training to incorporating HIIT or trying different equipment. Variation not only keeps things interesting but also ensures all muscle groups are continually challenged.

Conclusion: Why You Need Intensity and Progressive Overload

For those serious about fat loss, strength training, or overall fitness, intensity should be non-negotiable. By focusing on progressive overload, you're setting yourself up for continuous improvement and avoiding the dreaded plateau. Whether you're in Issaquah, Snoqualmie, Sammamish, or anywhere else, these principles remain the same: intensity is king, and progressive overload is your path to achieving the results you want.

Ready to take your workouts to the next level? Consider personalized coaching or personal training sessions to help you apply these principles effectively. At Decater Performance and Fitness, we’re here to guide you through your fitness journey, ensuring you not only reach but exceed your goals. Let's make intensity your new normal and watch the results follow!

How Torque Transforms Strength Training: Boost Muscle Gains and Fat Loss in Issaquah and Snoqualmie

Tue, 27 Aug 2024 22:16:41 GMT

Understanding the Role of Torque in Strength Training: The Key to Unlocking Your Potential

Strength training is more than just lifting heavy weights—it's about understanding the mechanics that drive your muscles to perform at their best. One of the fundamental concepts often overlooked is torque, which plays a crucial role in maximizing strength, improving performance, and reducing injury risks. Whether you're engaging in personal training in Issaquah or Snoqualmie or working out independently, understanding torque can elevate your fitness game.

What Is Torque and Why Is It Important in Strength Training?

Torque, in simple terms, is the rotational force applied around a joint. It is the product of the force applied by the muscle and the distance from the joint at which this force is applied. In strength training, torque is what allows your muscles to generate the necessary force to move a load—whether that’s your body weight in a squat or a barbell in a bench press.

The importance of torque lies in its direct impact on the effectiveness and safety of your workouts. For instance, research published in the Journal of Biomechanics highlights that proper torque application can significantly enhance muscle activation and strength output, particularly in compound movements like squats and deadlifts. Additionally, understanding how to manage torque can help prevent common training injuries by ensuring that joints move within their safest and most efficient ranges of motion, which is especially crucial for those participating in strength training programs in Issaquah and Snoqualmie.

How Torque Affects Your Strength Training Outcomes

Torque doesn’t just influence how much weight you can lift; it also dictates the efficiency of your movements and the stress placed on your muscles and joints. Here’s how:

Enhanced Muscle Activation: Studies have shown that increasing torque through strategic leverage can lead to better muscle recruitment, especially in large muscle groups like the glutes and quads. For example, adjusting your squat stance to increase the distance from the knee joint can maximize the torque and therefore the force production, leading to more effective muscle growth—a key goal for many Issaquah and Snoqualmie residents looking to build strength.
Optimized Joint Health: Proper management of torque is crucial for joint health. Excessive torque, particularly when lifting heavy, can put undue stress on joints like the knees, shoulders, and lower back. The American Council on Exercise (ACE) emphasizes that understanding torque can help in modifying exercises to avoid these stress points, thereby reducing the risk of chronic injuries—an important consideration for clients in Snoqualmie and Issaquah who may have pre-existing joint issues.
Increased Efficiency in Strength Gains: Torque plays a pivotal role in strength training by determining the efficiency of force application. Research in Sports Biomechanics found that athletes who trained with a focus on optimizing torque experienced faster gains in strength and power compared to those who did not. This is particularly relevant in the Issaquah and Snoqualmie strength training communities, where maximizing workout efficiency is key for busy professionals balancing work, family, and fitness.

Leveraging Torque in Your Workouts: Practical Examples

To make the most out of your strength training, here are several ways to leverage torque for better, faster results:

Squats: In a squat, increasing the distance between your knees and hips by widening your stance can increase the torque on your hip joints, leading to greater muscle activation in your glutes and hamstrings. This adjustment not only boosts muscle growth but also helps in improving your squat depth and overall lower body strength—ideal for residents of Issaquah and Snoqualmie looking to enhance their fitness levels.
Deadlifts: For deadlifts, engaging your lats to create torque through the shoulders can help protect your lower back by keeping your spine in a more stable, neutral position. This technique not only makes the lift safer but also allows you to pull more weight, thereby accelerating strength gains and fat loss—key outcomes for those seeking personal training in Snoqualmie and Issaquah.
Push-Ups: To enhance torque during push-ups, focus on screwing your hands into the ground as if you were trying to rotate them outward. This action increases shoulder stability and activates the chest and triceps more effectively, leading to better muscle engagement and faster progress in upper body strength—a common goal for busy professionals in Snoqualmie and Issaquah looking to improve their overall fitness.
Lunges: When performing lunges, you can increase the torque on your hip and knee joints by taking a slightly longer step forward. This change increases the demand on your quads and glutes, promoting greater muscle development and calorie burn during the exercise—perfect for local residents looking to balance strength training with fat loss.
Overhead Press: In the overhead press, creating torque by tightening your grip on the bar and externally rotating your shoulders (as if trying to rotate your elbows forward) can enhance shoulder stability and reduce the risk of injury. This improved stability allows you to lift heavier weights safely, leading to quicker strength and muscle gains—a key consideration for those in Issaquah and Snoqualmie seeking efficient and safe workouts.

How Understanding Torque Leads to More Efficient Workouts

When you grasp the concept of torque, your workouts become more than just a series of exercises—they become a strategic approach to achieving your fitness goals. Here’s how:

Maximizing Muscle Engagement: By focusing on torque, you engage more muscle fibers in each exercise. This increased engagement means that you’re working your muscles more effectively, leading to faster muscle growth and improved strength. For example, by optimizing torque in exercises like deadlifts and squats, you can accelerate muscle development, which is crucial for both muscle gain and fat loss—a primary goal for many residents of Issaquah and Snoqualmie.
Reducing Injury Risk: Understanding torque allows you to adjust exercises to keep your joints in safer positions, reducing the risk of injury. With fewer injuries, you can maintain a consistent workout routine, which is essential for seeing continuous progress in both strength and physique—particularly important for the busy lifestyles of Issaquah and Snoqualmie professionals.
Improving Workout Efficiency: When you use torque to optimize your lifts, you make each rep more effective. This efficiency means you can achieve better results in less time—ideal for busy professionals in Issaquah and Snoqualmie who need to maximize their time in the gym. Whether your goal is to build muscle, lose fat, or both, efficient workouts driven by proper torque application will get you there faster.

Conclusion

Torque is a powerful, yet often underappreciated, element of strength training that can significantly impact your fitness outcomes. By understanding and applying torque principles, you can enhance muscle activation, protect your joints, and make your workouts more efficient. This leads to quicker gains in strength, more effective fat loss, and a reduced risk of injury. Whether you're new to strength training or looking to refine your technique, incorporating torque into your routine could be the key to unlocking new levels of strength and performance. If you're in Issaquah or Snoqualmie and looking for personalized guidance, consider working with a local personal trainer who can help you optimize torque in your workouts for the best results.

3 Meal Prep Strategies for Busy People Looking to Lose Fat

Fri, 03 Feb 2023 02:51:09 GMT

"Maximize Your Weight Loss Efforts with These Time-Saving Meal Prep Techniques

Meal prepping is a powerful tool for weight loss. It allows you to control portions, make healthier food choices, and save time throughout the week. But with a busy schedule, it can be hard to find the time to prepare meals in advance. Here are three meal prep strategies that you can easily incorporate into your routine, regardless of your schedule:

1.Sunday Batch Cooking

Batch cooking on Sundays is a simple and efficient way to prepare meals for the week. Choose a few healthy recipes, shop for ingredients, and spend a few hours cooking. Store the meals in individual containers and enjoy them for breakfast, lunch, or dinner throughout the week. This strategy helps you save time during the week and ensures that you always have healthy meals on hand.

2.Meal Planning and Prepping

Meal planning and prepping involves choosing healthy recipes for the week, making a grocery list, and preparing some ingredients in advance. This strategy allows you to quickly and easily put together healthy meals during the week without spending a lot of time in the kitchen. You can also make extra portions and freeze them for later, so you always have healthy options on hand.

3.Grab-and-Go Meal Prep

If you don't have time to prepare full meals in advance, consider grab-and-go meal prep. This involves prepping individual ingredients, such as proteins, vegetables, and snacks, and storing them in containers. Throughout the week, you can grab the ingredients you need and quickly assemble a healthy meal. This strategy is especially useful for busy days when you don't have time to cook.

Implementing these meal prep strategies into your routine can help you achieve your fat loss goals, even with a busy schedule. Start with one strategy and gradually add more as you get comfortable. With a little planning and preparation, you can make healthy eating a part of your daily routine.

The Importance of Protein for Sustainable Fat loss

Fri, 03 Feb 2023 02:17:37 GMT

Unleashing the Power of Protein for Effective and Sustainable Weight Loss

The Importance of Protein for Sustainable Fat Loss

Losing fat is a common goal for many people, but it can be challenging to achieve. A well-balanced diet is essential for fat loss, and protein plays a crucial role in the process. In this blog, we will discuss the importance of protein for sustainable fat loss and why it should be a staple in your diet.

Protein is a macronutrient that helps repair and build muscle tissue. It is also essential for maintaining healthy bones and skin. When you consume protein, your body burns more calories digesting it compared to carbohydrates and fats. This means that incorporating protein into your diet can help boost your metabolism and increase the amount of calories you burn each day.

Moreover, protein is crucial for maintaining muscle mass during weight loss. When you reduce your caloric intake, you risk losing muscle mass along with fat. This is why it's essential to ensure that you consume enough protein to support your muscle tissue during the weight loss process.

Incorporating protein-rich foods into your diet can also help you feel full and satisfied, reducing the likelihood of overeating and making it easier to stick to your weight loss goals. Foods high in protein include chicken, fish, eggs, dairy products, legumes, and nuts.

In conclusion, incorporating protein into your diet is essential for sustainable fat loss. It helps maintain muscle mass, increases metabolism, and keeps you feeling full and satisfied. To ensure that you get enough protein in your diet, aim to include a protein-rich food with every meal and snack.

Visit our online coaching page to learn more about how we can help you achieve your fat loss goals. Our certified nutrition coaches will work with you to develop a personalized nutrition plan that incorporates protein and other essential nutrients to support your weight loss journey. Get started today!

25 Slideboard Exercises You Can Add To Your Training Today

Tue, 11 Feb 2020 21:46:12 GMT

We Love The Slideboard...Here's 25 reasons You Should Too

We use the slideboard everyday at Decater Performance.

It's versatile

It's fun

It's Challenging

Its easy to modify

It's the Swiss Army Knife of exercise equipment.

Here's Our Top 25...

19 Medicine Ball Exercises To Build Athleticism and Power

Mon, 10 Feb 2020 20:47:53 GMT

When athletes and parent first come into the gym the goals is almost always to increase speed, power and explosives.

To get there, all of our athletes need to build a foundation of strength and stability. As an old coach once told me, "You don't want to put a new engine in a car with no brakes."

Once athletes have the strength and stability to produce AND control power then the fun begins.

The problem with building power in the weight room is that traditional exercises don't translate well to field sports.

Both from a movement and mechanical perspective.

But also from a physiological perspective.

When your sport requires, sprinting, cutting, jumping, throwing, rotating etc the options are limited with the typical barbell and dumbbell.

Also with traditional weight-room exercise the athlete spends more time decelerating than actually accelerating.

Not what we want if our goal is to optimize power production.

Enter the Medicine Ball.

With the medicine ball, or anything that can be thrown, the athletes are able to accelerate all the way through an exercise.

There's no need to slow the barbell or dumbbell down.

They learn how to produce power from the ground up and transfer that energy efficiently.

With a medicine ball you are also able to train power in planes that would be difficult with traditional weight room exercises.

So...

Grab a medicine ball, watch the video below and get to work.

It's "Just" Pilates...

Mon, 02 Dec 2019 02:02:27 GMT

I recently taught a beautifully hot and sweaty Pilates class, and as my clients were leaving the room - a yoga instructor entered the room eager to get ready to teach the next class. "Is this just Pilates?", she asked. To which I replied, "No, this is just pies and lattes". In my passive aggressive response, it dawned on me that most people don't know what Pilates is - or better yet, that it's not a women's stretching class.

My mama bear came out - and for good reason. Pilates changed my life giving me back full mobility after a near-death car accident left me in severe pain when I was 19 years old. I've seen Pilates literally change the bodies of countless clients - an 86 year old gaining a full inch in his spine, a 12 year old Junior Olympic ice skater achieving full range of motion in her hips after a traumatic fall, to numerous athletes and weekend warriors improving postural alignment and flexibility in all areas of the body by building immeasurable strength in their core.

A Unique System

Pilates is a unique system of stretching and strengthening exercises developed over ninety years ago by Joseph Pilates.

It strengthens and tones muscles, improves posture, flexibility, balance, coordination, and connects the mind to the body. Created in German internment camps in WWI, Joseph Pilates developed this exercise system to be able to perform in an 8x8 space.

He taught fellow inmates and successfully spread his teachings throughout camps. Determined to strengthen their frail and sickly bodies, he attached springs to their beds to support patients' ailing limbs while he worked with them - and thus became the basis for the apparatus' used today in Pilates.

After Joseph immigrated to the US in the 1920's, Pilates became well known among dancers and performers in New York City. Since then, this method of body conditioning has seen a resurgence in popularity, being used in athletic programs for professional athletes, physical therapy patients, wellness programs, hospitals, schools, and individuals of all ages.

Balance of the Physical, Mental and Spiritual

Joseph believed that in order to achieve happiness, it is imperative to gain mastery of your body. His method evolved into a vision of an ideal lifestyle, attained only through balance of the physical, mental, and spiritual. Through focusing the mind to control the breath while strengthening and lengthening the body, mental vigor and improved blood flow return to inactive brain cells.

The small, stabilizer muscles that typically go dormant, are fired and activated in slow and controlled movements. Coupled with deep breathing, every movement derives from the core, or the "powerhouse"; bringing the navel to the spine in each full exhale. This renewed spirit of mind-body connection is the first step toward grace of movement, body awareness, and stress reduction.

By moving through each exercise, we are reteaching our body lessons in correct form and posture that directly improves function in our daily activities and physical performance - and consequently, joy.

The Perfect Compliment to Strength Training

Sometimes, the smallest movements are the most effective. Pilates is the perfect compliment to strength and conditioning programs and cardiovascular routines. Moves are performed on the mat, or using an apparatus like the Reformer, Cadillac, or Chair.

Regardless of the type of equipment you use, the focus on slow, concise movement is key. Allowing your mind to be in complete control of your body - and vise versa, is the beauty of this method. Oh, and you might just get that six pack you've always wanted, too.

So yes, it is just Pilates. And yes, it will change your life.

Finding The Fun In Fitness

Mon, 29 Jul 2019 20:41:18 GMT

Exercise is fun, at least, it’s supposed to be. Many people think of exercise as a chore that involves going to a gym and lifting weights or using the cardio equipment. Understandably, that doesn’t appeal to most people. The good news is that exercise does not have to be a chore, a grind, an endless suffering, something you have to force yourself to do. Yes, there’s going be a little bit of that if you want to improve, but overall, if you don’t find some level of enjoyment in physical activity, it’s not likely to last and your health will suffer, or worse, you’ll be stricken with boredom.

You can find the fun in fitness and here are strategies for how you can make fitness fun for you.

Note: from here on, I’m going to refer to every form of exercise and physical activity as a sport, even if your sport is walking.

Get a Workout Partner

Having someone to hold you accountable and that is accountable to you further incentivizes you do to get out and play. As a bonus, few activities will be as bonding as a workout. Even if you prefer to work out alone, find someone who also likes to work out alone and join forces in working out alone, together.

Join a Sports Club

The sad reality is that most people never play sports after High School, many didn’t even play sports in the first place. Sports is not just for kids. Every sport imaginable is being played by adults all over the world, either as a hobby or in organized leagues. Living in or near a city makes it even easier to find a sports league or club and they range from casual to competitive.

Know Thyself

Do you enjoy being inside or outside, team sports or individual sports, competing with others or competing only with yourself, easy-going activities or pushing far beyond your comfort zone, going fast or going slow?

Who you are gives clues to what activities you’ll enjoy most. Someone who prefers more endurance-based activity may be drawn to competing in obstacle courses. Someone who enjoys the outdoors will find themselves more inspired to go hiking, mountain biking, or rock climbing.

Do Something Completely Different

Beyond the activities that fit your personality, consider trying something completely unexpected for you. Perhaps you love Yoga but have never tried weightlifting. Maybe you think Pilates is for wimps. Go take a Pilates class and you’ll be quickly humbled by people half your size and twice your age. You might even love the very thing you thought you’d hate. The rule of thumb for doing activities you’ve never tried or shunned in the past, “Don’t knock until you try it”.

Face Fear and Doubt

Fear and doubt are dangerous obstacles. If you don’t think you’re coordinated enough or capable enough to try something new, just know that nobody is when they first learn. Anything can be trained and always remember, you’re doing this to have fun, not win medals. Don’t let fear or doubt stop you from trying something you could really enjoy or even be great at.

Explore Your Sport

Each sport has specializations within the sport. Someone who lifts weights may emphasize bodybuilding, powerlifting, Olympic lifting, kettlebells, or any of dozens of other specializations. Someone who enjoys running can specialize in specific distances, trail running, ultrarunning, relays, barefoot running, and so on.

Join a Community

Make exercise social and supportive. Surround yourself with people who you enjoy being around. When you surround yourself with people who enjoy the same activities as you, it no longer becomes about the exercise, it’s about sharing in the experience, looking forward to hanging out with friends, making new ones, being a part of something, and building camaraderie that usually only comes from team sports or being in the military. You’ll also find yourself pushing each other to get better.

Make a Comeback

Get back into a sport you played growing up. Perhaps there’s an activity you enjoyed as a kid or have always wanted to try and have since forgotten. Make a plan to start that activity this month.

Take Lessons

Approach your sport with the idea of learning and perfecting your skill set. Being more skilled will make any sport more fun because it’s fun to be good at something. To develop skills best and ultimately have more fun, dropout of YouTube University, get yourself a Coach and take lessons. As a nice side effect, focusing on your technique can help you forget that you’re even exercising. You’ll be motivated to get better rather than trying to motivate yourself to workout.

Do More Than One Thing

Of course, as a Strength Coach, I place a high value on Strength Training, but I never encourage anyone to only do Strength Training. Become a multi-sport athlete. Multi-sport athletes tend to be the most athletic and balanced due to exposure to a wider range of mental and physical challenges. One example is triathletes. Triathletes tend to be more athletic than someone who only runs.

Being a multi-sport athlete provides you a diverse set of athletic traits as well an alternative activity when the other is not available or you’re simply not in the mood. You’ll also find yourself meeting a completely different group of enthusiasts within each sport, thus expanding your social network.

Compete

Having a goal to work towards such as a competition seems to be one of the biggest motivators in keeping people engaged in sports. A competition could be a weekend 5k, an obstacle course, a powerlifting meet, or a friendly race among friends. Competition comes in many forms.

Get Inspired

Watch a documentary or videos of the best of sports. Sometimes watching will motivate you to be a player rather than a spectator. It will even give you a greater appreciation for the activity.

Make a List

Make a list of activities you enjoy or want to try. Here are some ideas: https://en.wikipedia.org/wiki/List_of_sports

Go Play

For a few of us, doing what you’re already doing may be satisfying enough, but there are hundreds of other ways to get fit. Ideally, you’ll find a healthy combination of what you need and what you enjoy. By exploring your options and finding the fitness activities you truly enjoy, you’ll lock in your commitment to fitness and boost your results.

Go have some fun!

How-To Get Slower This Summer

Mon, 08 Jul 2019 16:43:56 GMT

Normally I don't do this.. But I'm going to poke a little at some of the speed advice I've been seeing out there...

Google speed drills, and you will see a list of all sorts of wacky drills and advice.

Most speed advice you will see will fall into one of two categories.

They either overcomplicate the speed situation.

don't address the root of the issue.

So if you want to get slower this summer here's what you should do...

* Count Your Stride Turnover

How about you fix your mechanics and the number of strides you use will take care of themselves?

* Add Resistance

Parachutes, weighted vests, and other resisted sprints are a no-no from me. In a world where mechanics are an issue for 90% of athletes, adding resistance to wonky mechanics running will just make the situation worse. My caveat to this rule is using sleds to improve sprinting speed. Because of the angle of the sled we are actually able to replicate proper sprint mechanics while learning to produce higher levels of force into the ground.

* Try Cross Country

I guess you could do that... But while your might learn to sustain moderate speed for a longer period of time, you will never get FASTER in Cross Country Running.

Now for some category two fun:

* Buy lighter shoes

* Lose weight

* Run on the treadmill (I'm not kidding)...

The article said to do this because you run faster on the treadmill)

These things don't fix the root issues like mechanics, tonic muscles, lack of stability, and low force generation.

Once these root issues are fixed, the speed will fall into your lap...

And you'll surprise everyone around you with your explosive bursts of speed.

Work on the root cause that's slowing you down

These things don't come close to fixing the root causes of why you aren't getting faster.

Issues like mechanics, tonic muscles, lack of stability, and low force generation.

So instead of googling advice and getting more confused work on things that move the needle forward.

- Work on your ankle, knee and hip mobility.

- Relax tonic muscles, while working to strengthen weaker ones.

- Work on stability through your core.

- Practice proper mechanics.

- Get stronger on your squat, deadlift, and single leg stance.

Our Summer Program is built around each of these things, because it was designed to help each athlete increase their performance, not just look pretty on Instagram and Youtube.

Shoot me a message at Jordan@DecaterPerformance.com for more info on our Sports Performance Training Programs

One Major Secret The Pro's Know About Performance

Mon, 08 Jul 2019 16:32:15 GMT

It has little to do with training or nutrition...

If you are struggling to perform better on the field or court... not seeing results from your training.... Stop looking for the program or supplement that will help your performance...

You will only be wasting your time, energy and money...

Because if you aren't taking care of this one thing you will ALWAYS be leaving performance on the table...

This is one of the biggest issues I see affecting all athletes and those who are looking to improve performance...

It's your SLEEP.

And recently researchers have discovered that it can cause serious muscle loss, strength loss, and overall vigor on the field.

Here are some stats for ya,

Performance: Anything less than 8 hours of sleep per night and time to physical exhaustion drops 10- 30% and aerobic output is reduced by up to 20%

Injury-prevention: Youth athletes that get less than 8 hours per sleep per night are 170% more likely to get injured. Less than 25% of youth get enough sleep.

If that's not enough to convince you, let's look at some studies done with NBA Players.

When NBA Players get 8 or more hours of sleep

+12% Increase in minutes played
+29% Increase in points/minute
+9% Increase in free-throw percentage

When NBA Players get less than 8 hours of sleep...

+37% Increase in Turnovers
+45% Increase in fouls committed

If that doesn't make you want to sleep more I don't know what will...

So here are the 3 BIG rules for your sleep

1) Consistency - Just like anything, the more consistent with your sleep schedule so you can create good habits. Always try to go to bed around the same time (+- 1 hour) and wake up at the same time. Research shows that the most important aspect of sleep is consistent wake-up times.

2) Nutrition - No caffeine 5-6 hours before sleep. Even though you might be able to fall asleep, your quality will decrease. Plus there is no need to be chugging Mountain Dew at 10 o'clock at nite while you play video games with your friends.

3) Environment - Environment matters. Make your room as dark as possible, TURN THAT TV OFF! If you struggle with sleep, look at getting better pillows or a mattress topper. Keep your room on the cold side, around 67-70 degrees is perfect!

8 hours of sleep isn't a goal.. It's the minimum to reach your potential.

Should You Take Creatine?

Thu, 13 Jun 2019 21:33:52 GMT

The simple answer is yes. It has been proven to boost physical and mental performance.

Creatine has a ton of myths with it, which is surprising because it is the most researched supplement available. Like any supplement, if you are not working hard, and recovering harder it probably not for you. Make sure to dial in your sleep, nutrition, and hydration before adding it in.

Creatine is produced in the body (liver, pancreas, and kidneys) but at extremely low levels. Other ways to add Creatine in your diet is through consumption of red meat. But 60% of people are deficient in Creatine.

Creatine is a fuel source for short duration high-intensity movements. Think sprints, jumps, athletics and weight training.

Here’s the quick version of how it works. ATP is the energy currency of the body. When used ATP splits into ADP + phosphate when used for energy. What Creatine does is bind with the phosphate so that it can be reused without tapping into the aerobic energy pathways.

Creatine usage also has been linked to small increases in growth hormones such as IGF-1, which helps increase muscle mass.

Creatine also has cognitive benefits. It has been linked to minimizing the effects of neurological diseases and brain injuries (concussions). As well as increase short term memory and memory recall.

It is not a miracle drug or anything that will change your life. But it can be used to help slight boosts in performance.

When taking Creatine there is no need to load initially. 5g a day is all you need. Make sure you are taking Creatine monohydrate. Creapure is the way to go, make sure the bottle has the Creapure logo on the back to make sure you are getting the highest quality available.

I throw mine in my daily smoothie. --

What Is Foam Rolling? And How Can It Help Me?

Wed, 05 Jun 2019 00:50:48 GMT

Foam Rolling Is Magic

What if you could improve your workout performance, get more mobility, reduce risk of injury, and speed up muscle recovery in only 5 minutes. Would you do it? These are the reasons why I foam roll before and after every single workout, without fail.

Foam rolling is the fastest way I know to get the muscle tissue healthy and keep it healthy. Imagine if you had a massage therapist at your side any time you wanted a massage. That’d be lovely of course, but it wouldn’t be feasible. However, with a foam roller, you have yourself a great alternative to a massage therapist, always at the ready.

I’ll highlight the top reasons to foam roll and if you see even one that appeals to you, grab that foam roller and get to it.

Pre-Workout Benefits

Stimulates blood flow
The better the blood flow, the better the performance. The better your performance in a workout, the faster you get results.
Improves mobility
Releases knots and tension in the muscles so you can move with more fluidity, less restriction, and less resistance against your own tightness.
Prepares the nervous system
Muscles only do what the brain tells them to. On contact, the foam roller stimulates the nerves and activates more responsive muscles.
Breaks up muscle density and overactive areas
Through repeated contractions, muscles can get all bunched up like a traffic jam. The foam roller clears this traffic. This releases unwanted stresses in the muscles such as knots, adhesions, and trigger points.
Gets you moving
Bonus! Foam rolling isn’t exactly relaxing, you have to work for it so you’ll find yourself doing a variety of core activating and mobility exercises.

Post Workout Benefits

The post-workout benefits are the same as above, but here’s why it matters after you workout.

Reduces soreness
I tested what happens if I waited an hour after a workout to foam roll. The results after dozens of tests always concluded with the same result; I was sore an extra 1-2 days just by waiting an hour to foam roll instead of rolling immediately after my workout.
Speeds up recovery
Due to the increased blood flood, this clears out waste buildup and gets fresh blood in to allow the muscles to repair faster and heal any injuries faster.
Keep Your Mobility
Think about this, during a workout you’ve contracted your muscles over and over. You’ve purposely created tension so now, your muscles are tight. Eventually, the muscles are going to relax. However, if I go straight to my car or sitting at a desk, they’re going to relax into that position, much like water freezing to whatever shape it’s put in. By foam rolling, my muscles start to relax into a mobile, more fluid position and are now more likely to keep that mobility.

Foam Rolling Guidlines

When should I foam roll and for how long?

I suggest 3-5 minutes of total body rolling before the workout and after the workout. I’ve never experienced excessive foam rolling, but I consider 3-5 minutes the minimum.

Although I still recommend you prioritize foam rolling before a workout, you can make good use of your time by foam rolling during your workout in between sets while resting; 15-30 seconds here and there adds up to a lot of soft tissue work (massage) throughout a workout. For lower body exercises, I foam roll my upper body. For upper body exercises, I foam roll my lower body.

Is it supposed to hurt?

Foam Rolling is the only exception to my rule of finding pain-free movement. In the case of foam rolling, we are seeking areas that are tender and even hurt a little bit. We’ll call these hot spots. For any area that is particularly tender, take extra time and go slow. Breath deep and relax during the rolling. The more you foam roll, the less tender and sensitive those areas will become. The pain will subside with regular practice of foam rolling.

Do you roll on upper body days?

Yes, even if I’m just doing upper body, I always roll and warm up my entire body.

Do you roll before running?

Yes, this is especially important since you’ll be putting your muscles through hundreds to thousands of reps of high impact. Emphasize rolling the calves and shins.

Do you foam roll on rest days?

Every little bit helps.

What To Foam Roll

Anywhere you have muscle tissue can be rolled. These are all of the areas I suggest you hit. It’s a big list, but start with the first 4 and add more over time. I mostly follow this order, but do whatever order you prefer.

Glutes/TFL
Upper Back
Posterior Shoulder/Lats
Quads
IT Band
Triceps
Hamstrings
Calves
Adductors
Chest
Anterior Shoulder/Biceps
Shins

Other Massage Tools

Massage Stick
Lacrosse Ball
Tennis Ball

Tried and Tested

I’ve spent years testing the effects of foam rolling and not foam rolling. I even attended a workshop that convinced me not to foam roll, that was a dark time in my life.

When I have aches or pains, foam rolling is my first choice. When someone I’m coaching has pain, foam rolling solves the problem 9 out of 10 times, at least enough to where we can address the root cause of pain with pain-free solutions.

Foam rolling is the one area of my training I never neglect. I always take time to foam roll even if that means cutting into my workout. It has become as much a habit as brushing my teeth. You owe it to your body to test it out to find out for yourself.

If you can get to see a massage therapist once a week, that is recommended, but a foam roller is a reasonable substitute and a great supplement to massage.

You have nothing to lose by foam rolling and so much to gain. It can seem too good to be true that such a simple tool can provide this many benefits, but that’s why I believe the foam roller is magic.

Get rolling!

The Kawhi Leonard Controversy

Thu, 30 May 2019 22:37:55 GMT

The NBA Finals are HERE!

This year the Toronto Raptors will be playing the Golden State Warriors. The Golden State Warriors will be making their fifth straight finals appearance, this will be Toronto's first time in the finals.

And there's one reason for that...

Kawhi Leonard.

If you haven't been following the NBA let me catch you up really quick..

Kawhi has been the Raptors' best offensive/defensive player in every series averaging 31 points and 9 rebounds a game.
He hit an absurd number of big shots, big stops and grabbed critical rebounds.
He shut down MVP Contender Giannis Antetokounmpo for four straight games to win the Eastern Conference Finals.
Hitting a buzzer beat to elevate Toronto to the Conference Finals

Kawhi Leonard has racked up quite the resume this post-season.

But he was also criticized throughout the regular season for taking part in "load management".

What's Load Management?

Load Management is taking time off from playing games to ensure a player stays fresh. Kawhi IS NOT the only player to do it in the NBA, LeBron took games off for load management as well. This isn't a new thing in sports, athletes will take games off or be limited minutes in hopes of winning a championship. This happens in every major sports NHL, NFL, and MLB.

Quarterbacks and other key players might skip games at the end of the season after securing the number one playoff spot.

MLB veteran players might get a night off every couple series to deal with the wear and tear of playing a regular season.

Is It Recommended?

It looks like Load Management will be paying off for the Kawhi and the Raptors this year, as he looks fresh and at the top of his game right now.

The grit and grind take a toll on the body. You lose power, strength, and muscle throughout a regular season. This is not contested by anybody.

But if you're not an NBA All-Star ( or elite pro athlete) you don't have the privilege of load management...

You have to manage load differently. There are two things you can do to manage load throughout the year.

1) Continue to train throughout the season. When training throughout the season you need to stimulate the body just enough to maintain strength power and muscle, but not to the point where it excessively fatigues the body. I published an article on In-Season Training HERE. These principals should also be followed throughout the summer season. Although we are able to push the envelop a little more throughout the Summer Tournament Season because there are fewer practices and less environmental stressors.

2) Take time away from the competition throughout the year.

Too much time playing the same sport opens the door for overuse injuries. It is highly suggested that youth athletes don't play their sport competitively year round. That athletes take a season or two off each year to play another sport or focus on training for their sport.

Wear and Tear injuries are caused fatiguing of the muscles, with hundred of micro-tears occurring every day from strenuous activities.

Think of it like bending a paper clip back and forth. When you bend if back and forth long enough it will snap.

This is why it's important to have the proper plan in place to get the most out of your body.

Register For Our Summer Sports Performance Training Program...

Whether you are still competing through Summer or using it as a training season, our Summer Sports Program will help you get and stay strong for your sport. We make sure to manage loads in training to maintain muscle mass.

4 Reasons The Latest Fad Diet Is A Bad Idea

Thu, 30 May 2019 22:29:08 GMT

Have you ever noticed, despite the fact that a different fad diet makes the rounds every year, Americans continue to gain more and more weight?

Whether it’s Atkins, South Beach, Zone, Cabbage Soup, or keto, diet fads attract followers like bees to honey with their promises of quick and easy weight loss. Unfortunately, they rarely work as promised.

If a diet sounds too good to be true, it probably/definitely is.

When it comes to eating to lose weight and keeping it off, the latest fad diet is almost guaranteed to not be your magic bullet. Here’s why it won’t work, and what you should try instead...

1. It messes with your metabolism. Any “diet” will result in some amount of weight loss, because it forces you to examine what you’re currently eating and eat better. On many fad diets, you’ll end up eating significantly fewer calories than you normally do, so, of course you’ll lose weight quickly – at least initially.

The thing is, when you lose weight quickly, you lose more muscle than fat. With less muscle on your body, your metabolism starts to slow. That’s because muscle is far more metabolically active than fat, which means it uses up more calories. It’s also because of something called adaptive thermogenesis – also known as the dreaded weight loss plateau . Adaptive thermogenesis is your body’s way of conserving energy when it senses a slowdown in eating, so it can survive.

Try this : It’s best to work with a nutrition professional who can help you cut your calories back slowly. Determine how many calories you’re eating to maintain your current weight, and then aim to eat about 300 calories less each day. Combine that with more cardio to burn a few more calories, and strength training to maintain your muscle, and you’ll see slow, but steady weight loss. It might not provide as much instant gratification, but you won’t starve, lose your metabolism, or plateau as quickly.

2. It’s not fueling your body. Some fad diets require you to cut out food groups, or eat only certain foods (grapefruit or cabbage, anyone?). And then there are those, like keto or Atkins that force you to skip any form of carbs and exist mainly on fat. Fad diets are all about dietary restrictions.

Restricting yourself to a very limited diet will most certainly result in weight loss, but you’ll also be missing out on things like vitamins, antioxidants, and fiber that your body needs to work well. You wouldn’t put fuel that was missing most of its ingredients into your car’s gas tank, and expect it to run well, so please, don’t do it to your body!

Try this: Unless you have a health condition that requires you to eliminate certain foods or food groups, it’s important to eat a well-balanced diet that include a range of foods – including some treats, once in a while. If your latest diet fad promises to work as long as you follow their rules about dietary restrictions, don’t walk away – run from the rulebook! Instead of eliminating, focus on adding more whole, unprocessed foods like fruits, vegetables, legumes, nuts, seeds, and organic, grass fed and wild dairy, eggs, meats and fish.

3. It’s not feeding your gut. Here’s an interesting fact: The good bacteria in your gut have a pretty big say in how much you weigh. If you don’t feed them well, or if you overfeed them, they begin to change pretty quickly, and they actually start to extract more calories from the foods you eat . The colony of bacteria in your gut (known as the microbiome) is happiest and healthiest with a high fiber diet that’s full colorful plant foods, lean protein, and healthy fats. If you feed it this way, it becomes more diverse, protects you from chronic diseases, and actually helps to maintain a healthier weight.

A less diverse microbiome is associated with more weight gain and increased risk of chronic diseases like diabetes and heart disease. In a 2017 study out of London, UK , researchers analyzed the diets and gut microbiomes of more than 1600 adults over a period of 9 years. They found that those who gained the most weight over time had significantly lower fiber diets and less diversity in their microbiome, even if they ate the same number of calories as the leaner subjects.

Try this: Bump up your intake of probiotic-rich foods like plain yogurt, kefir, or fermented sauerkraut or kimchi. These foods introduce a healthy dose of friendly bacteria into your GI tract. Then, feed them at least 25-35 grams of fiber every single day to keep those healthy bugs happy.

4. I t’s too hard to stick to . Fad diets almost always take an all-or-nothing approach. That might be OK with you initially, but let’s be honest, unless you really love eating grapefruit every day, or the taste of butter in your coffee, it gets old. Plus, there’s the challenge of what you can eat when you’re out at someone’s house, during the holidays, or on vacation.

Most of us don’t really like being told what we can and can’t eat. Those hard rules and lack of flexibility in fad diets ultimately lead to more and more cheat days which land you right back where you started.

Try this: In order for any kind of diet changes to stick, they have to fit YOU. Consider your lifestyle, your cooking skills, your free time, and most importantly, your taste buds when you’re thinking about jumping on the diet bandwagon. Instead of all-or-nothing, work on making small changes. Add one more serving of a fruit of vegetable every day. Make a dozen hard boiled eggs and pop 1 or 2 in your mouth instead of chips or crackers. Make it a point to order fish instead of a burger when you eat out. Those small, sustainable changes will pay off immensely over time, and beat out the fad diets in the end.

References

Getting past a weight loss plateau. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615 . Updated February 6, 2018. Accessed May 17, 2019.

Müller MJ, Enderle J, Bosy-Westphal A. Changes in energy expenditure with weight gain and weight loss in humans. Current obesity reports. 2016 Dec 1;5(4):413-23.

Cimons, M. The microbes in your gut may be making you fat or keeping you thin. Washington Post. December 9, 2013.

https://www.washingtonpost.com/national/health-science/the-microbes-in-your-gut-may-be-making-you-fat-or-keeping-you-thin/2013/12/06/6f186da2-488b-11e3-a196-3544a03c2351_story.html?noredirect=on&utm_term=.806738c7a650 . Accessed May 17, 2019.

Menni C, Jackson MA, Pallister T, Steves CJ, Spector TD, Valdes AM. Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. International Journal of Obesity. 2017 Jul;41(7):1099.

Fiber content of foods. Prebiotin. https://www.prebiotin.com/prebiotin-academy/fiber-content-of-foods/ . Accessed May 17, 2019.

Crossfit Is Not Sports Performance Training

Thu, 23 May 2019 19:45:05 GMT

The spring seasons are wrapping up, high school and college athletes are looking to get their edge for the next season.

It’s also the time of year where we have hundreds of athletes stopping by and checking out the gym. One of the most common questions we have, when they stop by, is “Is this like Crossfit?”

The Crossfit Games

The Crossfit games have tons of high-level athletes competing in it each and every year. The things these athletes can do is nothing short of impressive. Heavy deadlifts followed by sprints and gymnastics. WOW.

But Crossfit is a sport in and of itself. These athletes have prepared and trained their bodies to endure the physical impact and toll of this type of training. I have no hate towards Crossfit. Crossfit has brought back intensity to exercise and helped thousands of people transform their lives.

My issue though is calling Crossfit, Sports Performance training. While some exercises and training methodologies might look similar between both styles of training, execution and the programming is on opposite ends of the spectrum.

While Crossfit has popularized the “Workout Of The Day” where you compete against yourself and others to go all out for that specific workout. Then the next day, it’s a new workout of the day and we go all out again. This is where training and exercise are different.

Exercise Is Not Training

Exercise is done for the effect it has on your body TODAY. The feeling you get during or after the workout.

Training is done for a specific goal in mind, strung together by various workouts to help achieve that goal. When training, the workout is not the competition, the workout is what prepares you for competition.

If you want to get to a high level in any sport, you must focus your training on the physical aspects that will help you get better at your sport.

Jack Of All Trades - Prepared For Anything

Crossfit's tagline is “ready for anything.”

Athletes don’t need to be prepared for anything. They need to be prepared for their sport.

With Crossfit - you have to be good at everything. Gymnastics, powerlifting, weightlifting running, bodyweight, mobility,

Let’s be honest, it is super impressive to have a heavy power clean then be able to go run a quarter mile, followed by some gymnastic movements. It’s just not the best for mainstream athletes.

What athletes need are the specific physical attributes to excel at their sport. For example, a football wide receiver needs to fast and agile, with the explosive power to be able to get off the line quickly, the strength and resiliency to get hit multiple times a game while being able to recover between seven-second bouts.

It might seem like a football player has multiple attributes they need to develop similar to a Crossfit athlete.

Here’s the catch... Athletes do not need to develop each attribute equally. They need to develop each attribute based on the threshold of their sport.

For example, A baseball player and lacrosse athlete both need to have high levels of speed. But Baseball players wouldn’t need as much aerobic endurance as a lacrosse player, due to the nature of the sport. A baseball player needs to produce max amounts of speed for a short time with long recovery windows in between. Lacrosse athletes need to have high levels of speed, with fast recoverability due to the pace of a shift/game.

The key to training is how much, when and how often we train each attribute. This shows the importance of periodizing our training year. Simply what this means, is part of the year is focused on bringing up certain attributes, while maintaining others. Compare this to the Crossfit model of always working on every attribute all the time. A Football athlete coming off a competitive season does not need to work on sprints or gymnastics, they need to work on regaining their mobility and strength lost throughout the season. A soccer player going into the competitive season doesn’t need to have the body mass of a bodybuilder, but the aerobic capacity and agility.

At Decater Performance, we utilize multiple forms of periodization. Every athlete & sport requires something unique and specific to their specific needs & situation.

One of my favorite analogies for training is like treating it like going out to eat at a nice restaurant.

You start with bread and butter, order a few appetizers, finished by the main course.

If we load up on all the bread at the beginning we won’t have room for what we actually came for… the main course. After the dinner is finished, the waiter brings out the dessert menu, hopefully, you saved room.

When training for athletics we need to look at it the same way as going out to eat. We need to focus on the main course for the attribute we are trying to improve. For example, a lacrosse attackmen main course would be speed and agility. Some of the appetizers might include strength, mobility and aerobic endurance, which are all important for the position demands of the sport, but we can’t be filled up before the main course is presented.

If the lacrosse athlete fills themselves up by doing max effort lifts 3 times a week, they will not have the energy (muscular or neurological) to put time into the thing that matters most on the field, speed, and agility.

Each portion of the year will be spent working the varying amounts of each specific attribute we are trying to improve.

With the CrossFit model of periodization, every attribute is the main course of the day. Whether that be powerlifting, gymnastics, running, or weightlifting.

Again, I have no problems with Crossfit. I think it’s an awesome sport with some insane athletes participating. (I’ve even watched the documentaries on Netflix as well as the games each year). My issue is when high school and college athletes train Crossfit to improve at their sport.

If you train for everything, you train for nothing.

You want to train for specific demands (at specific times of the year) that will help you excel at your sport.

Our Summer Sports Performance Program

Ready to have the best off-season of your life? A season where you feel confident, strong and athletic. Decater Performance is running our Summer Sports Performance Program. This program is based on science to help you get the results you dreamed of. Learn more at http://www.decaterfitness.com/summer-sport-performance-lp

Why a Slow Carb Diet Might Work Better for You Than a Low Carb Diet

Tue, 21 May 2019 20:03:48 GMT

Have you jumped on the low carb or keto bandwagon? If you’ve been trying to drop some weight, improve your blood sugar, or even lower your cholesterol, chances are you’ve heard about the very low carbohydrate Keto Diet. While this style of eating might work well for some, it’s not for everyone. Here’s what you should know about keto, and why you might want to consider a “slow carb” diet over a very low carb diet.

What is a keto diet?

The keto (short for ketogenic) diet is a very low carb diet that’s been taking the country by storm. Those who swear by it report success with weight loss (without feeling hungry or deprived), as well as increased energy. Often there’s an added bonus of improved in blood sugar, triglycerides and blood pressure.

Here’s how it works: When you limit carbs, your body can no longer use glucose as a source of fuel. Instead, it produces an alternative fuel called ketones, from your body’s fat stores. Many people do lose weight and that, along with minimal carbs in your diet, also lowers glucose levels. As long as you continue to limit your carbohydrate intake you’ll stay in ketosis and burn ketones. What’s not to love, right?!

Keto is more than just limiting pasta and potatoes though. When you’re eating keto, you must limit your daily carbohydrate intake to about 5% of your total calories, while bumping up your fat intake to as much as 80%. The rest comes from protein.

To put that 5% of calories from carbs in perspective - if you normally eat 1600 calories a day, you can only eat about 20 grams of carbohydrate for the entire day. One slice of whole wheat bread, a cup of fresh berries, or ½ cup of sweet potato each have about 15 grams of carbohydrate, so if those healthy foods are off limits on a keto diet, you can safely assume cookies and ice cream are a no-no.

Could that really be good for you?

If you’re attracted to the idea of a keto diet because you have visions of sizzling bacon dancing in your head, stop right there. It’s true that you can force your body into ketosis by eating lots of bacon, butter and heavy cream and cutting out carbs. You might see some weight loss, but you may also see your cholesterol skyrocket. Eating those saturated fat-rich foods also causes more inflammation in your blood vessels and throughout your body, which further increases your risk of heart disease as well as cancer and diabetes.

A healthy ketogenic diet includes good-for-you-fat and protein sources. That means meals are based around lots of avocados, nuts, seeds, olives, and olive oil for your fats, and salmon, grass-fed beef, and eggs for proteins. While most fruit is too high in carbs, vegetables like leafy greens, mushrooms, cauliflower and cucumbers get the green light, so they can, and should be eaten frequently. However, even if you’re careful about adding some vegetables to each meal, a major downside of the keto diet is that it tends to be low in fiber. It’s not uncommon to deal with constipation on this diet.

The question is – can people maintain this way of eating and continue to enjoy the health benefits? Long-term studies on keto for weight loss are limited, but some short-term research studies have shown positive results. In a 10-week study by Virta Health in San Francisco, researchers found that the diet was effective in reducing weight, glucose level and medication use in people with type 2 diabetes. The study will run for 5 years, so time will tell more about the long-term benefits.

What are slow carbs?

As easy as it is to jump on the keto train, it’s even easier to get derailed when you get tired of salmon and avocado. Most people are more successful in sticking to a weight loss plan when there are more options and fewer restrictions. As an alternative to the keto diet, dietitians often recommend a reduced carbohydrate diet that swaps “slow carbs” for refined carbs (like bread, most cereals, pasta, white rice, and desserts).

Slow carbs are high-fiber carbohydrate foods that have a low glycemic index. That means they’re digested and absorbed more slowly. They include foods like dried beans/legumes, whole ancient grains like quinoa, farro, or sorghum, dairy foods like plain Greek yogurt, cottage cheese, and a much wider range of vegetables and fruits.

Proteins aren’t limited to the higher fat ones, so lean proteins like chicken, turkey, or shrimp are good choices on this diet. It’s still recommended that you choose heart-healthy and anti-inflammatory unsaturated fats like olive oil, nuts, seeds and avocados.

The major advantage to a slow carb diet is the variety. Diets that include a wider variety of foods and food groups are more nutritionally balanced and let’s face it – they’re more interesting. The other benefit of eating more low glycemic carbs is that most of them are plant foods. All plants provide fiber, vitamins, minerals, and antioxidants. Fiber fills you at a very minimal calorie cost. It’s also important for a healthy digestive tract and gut microbiome. The vitamins and antioxidants in plant foods help to fuel your body and protect your cells from oxidative damage.

Low glycemic diets may also improve something called first-phase insulin response. It’s a measure of how much your insulin spikes in the first few minutes of eating. A reduced first-phase insulin response is often an early sign of diabetes .

The bottom line

No matter how your friend, neighbor, or gym buddy eats, it’s important to remember there’s no such thing as a one-size-fits-all diet. Your chances of sticking to a healthier eating plan will be so much better if you find one that works for you. Whether it’s low carb, slow carb or something else, your diet has to include foods you enjoy eating, and are good for you, so you feel good.

References

Abbasi J. Interest in the ketogenic diet grows for weight loss and type 2 diabetes. Jama. 2018 Jan 16;319(3):215-7. https://pubmed.ncbi.nlm.nih.gov/29340675/

Glycemic index food lists and explanation. Verywell Fit. https://www.verywellfit.com/glycemic-index-food-lists-2242513 . Updated April 16, 2019. Accessed May 4, 2019.

Ketogenic diet: Is the ultimate low carb diet good for you? Harvard Health Publishing Harvard Medical School. https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089 . July 27, 2017. Accessed May 4, 2019.

McKenzie AL, Hallberg SJ, Creighton BC, Volk BM, Link TM, Abner MK, Glon RM, McCarter JP, Volek JS, Phinney SD. A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes. JMIR diabetes. 2017;2(1):e5.

The Good, Bad and Ugly Of Agility Ladder Training

Wed, 15 May 2019 20:54:37 GMT

Trying to Get Faster?

Do you want SPEED and AGILITY that transfers to the field or court?

https://www.youtube.com/watch?v=ElWLb9-0I7o&feature=youtu.be

The agility ladder is not for you then. Though there are some people who could benefit from it, which we will talk about later, the majority of athletes don’t benefit from it.

Have you seen those videos of athletes flying through the ladder. I mean moving a hurricane behind them. Do they ever look like that in a game?

99% chance that’s a no.

See the thing is real agility has two components to it.

1)How fast you can change directions.

2) how fast your body can react to the various stimuli.

Instead, here are the 3 things I do instead of using the ladder with my athletes.
1) Continuous Plyometrics and Bounds. There are so many variations perform, but keep it simple.

Here are a few staples of our program.

Double broad jumps, triple broad jumps, single leg bounds, lateral bounds.

https://www.youtube.com/watch?v=GR0qTpkLXRQ

These will help you develop explosive power, improve your rate of force development, as well as learning how to decelerate.

2) Change of Direction Drills - We will use various forms of the 5-10-5 and shuttle drills to work on changing direction. Check out the video below for one of my favorite change of direction drills.

https://youtu.be/85GkRwcnkOU

3) Reactive Drills - Fast Reactions are what separates the superstars from the bench warmers. How fast can you react to someone else, a sound or external stimuli?

These reactions games offer the athlete the opportunity to go beyond the limitations of pre-set cone drills. By integrating reactive drills is not limited to potential improvements in hand-eye coordination, depth perception, and mental acuity during game situations.

I love cat and mouse games, mirror games, you go I go games as well as games as a simple tag. These drills make athletes great and are a ton of fun.

If you are an athlete that wants to get better continuous jumps and bounds, change of direction, and reactive drills are the bread and butter of your speed training.

However I did mention there are two groups who can see tremendous results with the agility ladder. Middle school athletes from 11-13 and deconditioned individuals.
Ages 11-13 is the age most adaptive to increasing strength frequency due to the hyper moldable central nervous system at this age. This age group benefits the most from foot frequency drills.

If you are just starting training ladder drills can be great for pattern recognition and mechanics. If you are just starting out EVERYTHING will make you stronger and faster. --

Resiliency in Fitness, Health and Athletics

Tue, 14 May 2019 20:31:06 GMT

At Decater Performance, we believe that fitness—athleticism, a healthy diet, and a dedication to one’s personal wellbeing—isn’t a passing trend or phase. It isn’t the first thing you scribble (yet again) at the top of a New Year’s Resolution list. It’s a lifestyle to pursue and maintain.

Fitness is a choice we each make every single day—and it does determine the quality of our lives, especially in the long run.

This is just as true for our young athletes as it is for the older members of our gym family. The habits that we create during our teenage years are often practices we carry with us throughout the rest of our lives. But Rome wasn’t built in a day, and we can’t expect that our athletic peak will be attained (or maintained!) in one either. Sustainable exercise comes with a few ground rules: you’ll need realistic goals, a positive outlook, a structured program based on good nutrition and rest, and enough dedication to make it a habit.

Exercise rejuvenates us, strengthens us, and keeps us young at heart as few things can—and it’s never too early or too late to embrace it. It’s been said that how we treat our bodies during the first forty years of our lives determines how our bodies will treat us for the ensuing forty (or more) years. Science shows that exercise reduces our risk of major illnesses including heart disease, diabetes, cancer, and stroke. Researchers have proven how regular exercise boosts our mood, self-esteem, recovery time, appearance, and sleep habits, slashing the risk of stress, dementia, and depression—further exemplifying how a healthy body encourages a healthier state of mind, as the Ancient Greeks observed.

We know all this. Yet in a modern era of sedentary lifestyles with an increasing reliance on technology, the majority of us are far less active than our ancestors. And that’s scary. Forget preparing for the latter half of our lives; most of us aren’t able to smoothly sail through even the first forty years without encountering self-created roadblocks.

What Kind of Ship Do You Want to Build?

I once came across a brilliant anecdote in Dr. Pat Davidson’s book Mass . He describes the journey of a ship out on the open ocean as it encounters various storms. The ship first gets pounded by driving winds, rain, and enormous waves; in the aftermath of the storm, the ship’s captain surveys the damage and observes a broken mast, holes in the sidewall, and a few steady leaks. He orders his crew to sail towards the nearest dock, where they work to reinforce the troubled areas. After setting sail again, the ship encounters a similar storm. It survives with minimal damage; the captain and crew rejoice and simply patch up the ship a bit. The next day, a completely different storm engulfs them: freak snow, icy seawater, and chunks of debris that fly through the air and shred the ship.

The ship survives—barely—but the captain and crew discover that the damage is quite different this time around. Having limited resources and manpower, they again focus on the areas that have been most heavily damaged, rebuilding them with more robust material.

And so it goes, storm after storm.

In this story, the ship symbolizes your body. The captain is your brain. The crew is your immune and endocrine systems, scrambling to help your cellular repair. The “robust material” for repairs is the food you eat, the water you drink, and the sleep you acquire. Each storm is the exercise or circumstance that you put or find yourself in—be it a gym workout, a marathon, or a hike you’re forced to trek after your car breaks down in the middle of nowhere. “You have to figure out what kind of storm is the appropriate kind in order to trigger the appropriate repair process that will build you a new body that is more muscular than it was before,” Davidson explains.

Fitness, performance and health are a balance of perseverance and respect: you flourish by challenging yourself physically and mentally; you survive by knowing and respecting your present limits. Especially in the case of young athletes, it’s easy to overestimate the strength of a ship (hello, Titanic) or underestimate the power of a storm. It’s easy to do the opposite, too. Understanding what you’re up against is the first step to tackling the storm with courage, wisdom, and preparation—and emerging victorious every time.

That's What We Do!

That’s what we do, here at Decater Performance and Fitness. We guide our members through the necessary storms that enable us to become stronger. Taking into account your age, physical condition, and goals, our expertise lies in helping you pinpoint the perfect storms and coaching you safely through them, keeping you afloat and safe with all the essential repairs and rest time needed. Stamina, strength, and superior results come when you surprise—not shock!—your body with different storms.

Since 2010, we’ve been helping our community get strong, look good, and feel great. We’ve coached even our youngest trainees into becoming their own heroes. With perseverance, compassion, and expertise, we’re here to help you unleash the champion within. Our award-winning trainers provide group training, semi-private training, and sports performance and personal training to fit every budget and need.

Three Phases of a Sprint

Mon, 13 May 2019 21:39:24 GMT

Things to look for to get faster at each phase

You’ve heard it in sports before… “Speed Kills” Because it’s true, the fastest athlete will usually are the ones making plays while slower athletes are sitting on the bench.

So let’s break down the phases of the sprint and the mechanics involved to take you to the next level.

Acceleration

This is the most important portion of a sprint. This portion of speed will separate the boys from the men and the women from the girls. First step acceleration is what allows the athlete to create space from their opponent.

And let's face it… if you can’t create space or close space in sports you will not make a difference in the game. There is a split second difference between making the play and not. Whether it’s getting to first base before getting tagged, creating separation to rip a shot, or getting a first down. Separation and space come from first step acceleration.

The acceleration phase is categorized as the first portion of any sprint. It’s the first 10 yards of a 40 yard dash, the few yards coming off a cut, or the first steps once a running back is handed the ball.

The phase is categorized into three distinct parts: a positive shin angle, powerful strides and punching with the hands.

What I always tell our athletes is the acceleration portion of a sprint is just like walking or running up a hill. If you are taking small steps you will get nowhere. If you aren’t leaning forward with your knees and shoulders above your toes (positive shin angle) you will get nowhere. A positive shin angle is nothing more than leaning forward towards your target with your shins roughly at a 45 degree angle.

It’s physics, by getting in a positive shin angle you will be able to stab the ground, and propel yourself forward, faster.

This is the best angle to produce force into the ground and be one of the fastest players on your team.

Acceleration Phase:

Positive Shin Angle (Keep knees and shoulders over toes)
Big Powerful Steps
Use your hands to throw uppercuts. This will help you maintain the accelerative position.

Transition Phase

The transition phase is when the athlete is transitioning from the accelerative angle to a more upright stance for top speed. It is one of the shortest phases of a sprint, typically seen between yards 10-17 in a 40 yard dash.

We are transitioning from stabbing into the ground with our feet into standing straight up.

The biggest thing we see with our athletes is they hit this phase of a sprint to soon. The longer you stay in the acceleration phase the better.

Top Speed

Top speed is when the athlete is fully upright and cycling their legs underneath them. This would be considered the last 20 yards of a 40 yard dash.

Once you get upright you want to start cycling your feet. This will look similar to cycling your feet on a bike.

Once you strike

the ground behind you, snap your heel close to you butt as fast as possible. Pull your knee through while keeping the ankle flexed into dorsiflexion.

The biggest key in the top speed cycling, is keeping your cycle in front of you. By keeping your knee high and in front, you will move covering more ground as you move forward.

A good cycle is constantly moving forward. A bad cycle is constantly swooping your legs behind you.

BONUS - Deceleration

While these strategies are all great for sprinting in a straight line, sports are played in a constant state of acceleration and deceleration. Athletes need to possess the ability to decelerate and reaccelerate quickly.

Many sports injuries occur during the deceleration from sprinting or change of direction. While we can’t prevent injuries occurring from decelerating, we can drastically reduce them by being able to properly position the feet, legs and upper body to dissipate forces is critical.

Deceleration is all about being able to lower your center of gravity and control the joint angles.

We teach our athletes how to dissipate forces by learning proper landing mechanics and stopping techniques.

Two exercises to do this include

Sprint to Stops - Just how it sounds, start from a sprinting position and come to a controlled stop with a lower center of gravity and stable base. Initially start off with a short start and stop distance and progress to longer distances to have to start and stop when greater velocities are applied.

2. Hurdle Hop Progression

https://www.youtube.com/watch?v=GR0qTpkLXRQ

We have a FREE SPEED Series that teaches you how to Accelerate like the pros available HERE

My dirty little secret for fat loss success

Thu, 09 May 2019 22:38:06 GMT

Invariably during my Nutrition Seminars, the question of which diet is most effective is posed: Ketogenic, Paleo, Whole 30, South Beach, Atkins, the no-carb, low-carb, or slow-carb, or IIFYM (If It Fits Your Macros). This typically leads us into the following topics of discussion:

· Calories as energy

· Calories in versus calories out

· What are Macros and how are they measured

· Good versus Bad; Carbs and Fats

· Simple versus Complex Carbs

· Types of Protein

· How much Protein

And these discussions eventually culminate with someone asking, “Do I really need to count calories/macros? That sounds so daunting.”

In this first article in our, “ How to Meet Your Macros” series, we’ll address many of these questions, with a primary focus on the Protein macronutrient.

Our approach to weight management is highly individualized, we don’t believe in a “one size fits all approach” to weight loss and maintenance. Each person is different, their lifestyle, and metabolism is unique, and their goals can vary from weight loss to weight gain for a young athlete, to body composition for others.

Each person receives an individualized nutrition plan, with targeted caloric intake and macronutrient guidelines, and yes, each plan requires some level of tracking, at least to start.

Let's Talk Macros

Regardless of your nutritional philosophy, it’s obvious you need to get to know your macros.

Macros is short for macronutrients and, refers to nutrients that provide calories (energy) for bodily functions, growth, and metabolism. By definition, a macronutrient is, “a type of food required in large amounts in the human diet.” We typically refer to three main macronutrients; protein, fats, and carbohydrates. Alcohol is a fourth macronutrient containing 7 calories per gram, and water is sometimes referred to as a macronutrient, although not an energy-providing nutrient.

Although both Carbohydrates and Protein have an equal 4 calories per gram, Fats are more than double that amount at 9 calories per gram.

In our experience, the macro which is most often under-consumed is Protein. We all seem to reach our Carbohydrate and Fat targets with relative ease, but many find it more difficult to achieve targeted protein levels. And, that can be problematic. Let’s explore sources of protein, quality protein, the RDA for protein versus our philosophy, and how to compute your protein as a percentage of caloric intake.

Popular Sources of Protein

Today we have any number of options to meet our daily protein requirements. These options include whole foods, and convenient supplements such as whey concentrate, whey isolate, grass-fed whey, casein, and plant-based powders; protein bars, cookies, bites, and ready-to-drinks. So, what is the best way to meet your required intake? By the way, just what is your daily requirement? We’ll answer these questions and provide helpful tips on how to structure meals for optimal consumption.

Whole Food Sources of Protein

Just a bit of science about protein. Of the 20 amino acids necessary for life, your body only produces 11 of them. The other nine amino acids are known as essential amino acids and must come from your diet in the form of dietary protein.

Your first priority for proteins should be real foods; organic, free range, or grass-fed whenever possible, such as:

• Meat

• Dairy

• Poultry

• Fish

• Eggs

These and other animal-based proteins are considered complete proteins as they contain all the essential amino acids required by your body.

Other real food protein sources are considered incomplete proteins as they do not contain all nine essential amino acids.

• Legumes

• Nuts

• Seeds

• Grains

Whole Food vs. Supplementing with Protein

Athletes and nutritionists have an ongoing debate as to whether protein supplements are necessary, and the recommended amount of protein. Nutritionists believe that protein requirements can and should be met through whole food sources. We tend to agree, however, acknowledge there is a time, and a place, where the convenience of protein powder to supplement your food intake is warranted.

Protein is necessary for numerous bodily functions. Whether you want to gain lean muscle, lose weight, recover from strength training, or just maintain good health, you’ll need to meet your macro for protein, either from food or with supplementation.

The RDA for Protein - Is It Enough?

The U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. To determine your RDA, you can multiply your weight in pounds by 0.36. Example, 180 lb. Male: 180 lbs. X .36 grams = 64.8 grams of protein, from any source.

At Decater Nutrition, we contend that the RDA provides too little protein and that taking up to twice the RDA of protein “is a safe and effective range.” At double the RDA, in the above example, you would consume roughly 21.5% of your total daily caloric intake in protein. Consider that on a keto diet about 20% of calories come from protein, and Keto is a high-fat, moderate protein, and low-carb diet.

Calculating Your Caloric Intake From Protein

For this example, we’ll use a typical macro set for a ketogenic diet, 70 - 75% fats, 20% protein, and 5 - 10% carbohydrates.

We’ll assume our targeted caloric intake is 2,400 calories for a male and 2,000 calories for a female. Using these numbers, the targeted protein intake for a man will be 120 grams of protein (480 calories) and 100 grams, (400 calories) for a woman.

(2,400 calories X 20% = 480 calories, divided by 4 calories per grams, equals a target of 100 grams for the male; and 2,000 calories X 20% = 400 calories, divided by 4 = 100 grams for a female).

Sample daily menu :

Breakfast: 2 whole eggs = 12 grams, 48 calories

1 cup milk = 8 grams, 32 calories

Lunch: 3 oz. Chicken = 19 grams, 76 calories

Dinner: 6 oz. Salmon = 42 grams, 168 calories

Total protein intake from whole foods for the day = 81 grams or 324 calories. This example leaves our male short of protein by 39 grams, 156 calories, and our woman short by 19 grams, 76 calories.

Protein shake anyone?

Some Thoughts On Timing To Optimize Protein Consumption

You may want to consider, or perhaps test, some of the following options:

If you train in the morning, especially strength training, we recommend you take on protein before heading to the gym. A relatively fast absorbing whey isolate, whey blend, or hydrolysate may be the ideal choice. 20 – 25 grams

One of the most important meals of the day is your post-workout meal. After training, the body is primed for nutrient uptake. This is an ideal occasion for a fast digesting protein shake. A whey isolate, whey blend, or hydrolysate would be ideal. 20 – 25 grams

For those concerned with maintaining or gaining lean muscle, we also suggest you consider protein before bed. You will be fasting the next seven to eight hours and this is the ideal time for a slow digesting protein. So, before bed, we suggest a milk protein, preferably one that includes casein, or a whole food substitute such as a cup of low-fat or no-fat cottage cheese.

We hope this brief article helped you to better understand proteins and how to you’re your protein macros.

For more information on macronutrients in general or protein in particular, visit our site at www.DecaterFitness.com or visit us in the facility.

And, don’t forget to ask about the first issue of our new Definite Nutrition Guide Series - Protein Powders.

5 Simple Fixes to Reduce Your Blood Sugar

Tue, 07 May 2019 20:06:09 GMT

Increase fat loss, improves health with these 5 tips

Has your doctor mentioned that your blood sugar, or glucose is a bit higher than normal? Or that you might be insulin resistant? If so, you’re not alone. More than 84 million Americans are right there with you. (1) The bad news is, you may have prediabetes. But the good news is, there are a few simple fixes that can help your insulin to work better and reduce your blood sugar.

No matter what your family history is, or what your diet or lifestyle are like right now, you can still reduce your blood sugar and prevent diabetes.

What is high blood sugar?

After you eat a meal that has carbs in it, (like that bagel at breakfast, the sub roll that holds your sandwich, or the crust on your pizza), those carbs turn into glucose. When glucose builds up in your blood, your insulin has to work to get it out of your bloodstream and into your cells. If your insulin isn’t working well, your blood sugar stays higher than it should. You might also feel more tired, or have less energy, because your cells aren’t getting fed.

A normal, healthy fasting blood sugar should be below 100 mg/dl. If yours is between 100 – 125 mg/dl, it’s likely that you have prediabetes – especially if it’s not a one-time thing. Your doctor might confirm it by doing another test to check your A1C level. A1C is a 3-month average picture of your blood sugar. A normal A1C is less than 5.7%. In someone with prediabetes, A1C jumps to between 5.8 and 6.4%. Diabetes is diagnosed when your A1C is 6.5% or higher. (1)

What causes blood sugar to increase?

Blood sugar increases when insulin stops working normally – also known as insulin resistance. Many things can cause insulin resistance and higher blood sugar. They all put you at risk for developing diabetes. The most common things are: (2)

· Your age – sorry, but as you get older, the risk increases for everyone.

· Your family history – diabetes often tends to run in families, but your genes don’t determine your destiny!

· Your weight, and where you carry it – being overweight puts you at increased risk of developing a high blood sugar. If you carry more weight around your mid-section rather than your lower body (think apple-shape vs pear-shape), you’re even more at risk. That belly, or “visceral” fat is linked to insulin resistance. (3)

· Sitting most of the day.

· For women, a history of gestational diabetes or polycystic ovary syndrome causes more insulin resistance.

· Certain medications, especially glucocorticoids like Prednisone.

· Chronic stress – it increases your cortisol levels which raise glucose and forces your insulin to work harder.

· Sleep deprivation – it messes with all of your hormones, including those that regulate your appetite and blood sugar.

Contrary to what most people think, eating lots of sugar on its own doesn’t cause prediabetes or diabetes.

Something has to first trigger insulin resistance, and then that excess carbohydrate load tips you over into prediabetes or diabetes.

Show your blood sugar who’s boss

Have you ever heard the expression, “If you do nothing, nothing will change?” If you’re on the road to diabetes, consider it a wake-up call. It’s time to make some changes. Focus on simple strategies you can start making today. Each of these helps reduce insulin resistance and improves your blood sugar.

Work on your muscles . Any type of exercise is good for you, but a workout that builds muscle is especially helpful for helping insulin to work better. If the thought of going from couch (or desk) potato to a 10K race is overwhelming, start with muscle work. It pays off quickly – and here’s proof:

In a recent study on overweight men, researchers found that just 6 weeks of resistance training was enough to build muscle and increase their insulin sensitivity. You don’t have to spend hours in the gym either. In this study, the men did just one very intensive set of nine muscle exercises, for 15-20 minutes three times a week. (4)

Cut out processed foods. Rather than worrying about cutting carbs and sugar, try to add more whole foods. Build your meals and snacks from high quality whole food ingredients – the kind that don’t have a food label. You really can’t go wrong with fruits, vegetables, grass-fed meats, organic chicken and eggs, wild fish, and unprocessed whole grains like oats, quinoa or farro.

Get into the habit shopping mostly from the perimeter of the store (skipping the bakery, of course!). When you do go into the aisles, make sure you read the food labels. If you see more than 3 or 4 ingredients in a food, and especially if you don’t know what those ingredients are, put it back.

Processed foods contain ingredients that often have a negative effect on your body. As an example, a common ingredient in bread, called propionate , has recently been shown to increase insulin resistance for a few hours after eating it. (5) Have you ever looked at how long the ingredients list is on a loaf of whole grain bread?

Eat some protein and healthy fat with each meal and snack . This is an easy tip that also helps to keep your hunger at bay for longer. Every time you eat, especially if you’re eating carbs, just add some protein (like a ½ cup of Greek yogurt or cottage cheese, some meat or fish, a deviled egg) and some healthy fat (like a handful of nuts, some peanut butter, or a scoop of guacamole). Bonus points if you can also add a serving of vegetables!

Mixing your meals like this slows down your digestion. Carbs are digested more slowly, and your insulin doesn’t have to spring into action quite so fast.

Feed you gut. Your gut is home to trillions of bacteria that help more than your digestion. There’s much evidence that your microbiome helps to regulate your blood sugar, as well as your weight. People who are at a healthier weight and without diabetes have a different, more diverse selection of healthy bacteria in their gut.

Researchers have noted that as people eat a more Western-style diet high in meat, fat, and processed foods, their microbiome becomes less healthy and diverse. (6) Interestingly, studies have also found that the microbiome in obese individuals is able to extract more calories from their diet, and store more as fat. (7)

Here’s how to keep your gut happy, healthy, and working for you rather than against you:

· Eat more plants – fruits, vegetables, legumes, nuts, seeds and any high fiber, unprocessed grains are the best foods to feed and multiply your good bacteria.

· Add fermented foods at least a few times each week. These include plain yogurt, kefir, cultured sauerkraut, kimchee, or kombucha.

· Eat fewer fast foods, processed foods, sugary foods, and anything made with white flour. These are the things that kill off your healthy bacteria.

Finally, work on your stress . Chronic stress causes an increase in your cortisol – one of the fight or flight hormones. (8) When cortisol stays higher than it should for long periods of time, it causes your liver to pull sugar and fat out of storage, and it ends up in your bloodstream. That results in insulin that’s constantly overworked, blood sugar that eventually creeps up, and cholesterol and triglycerides that are too high. All, despite your efforts to eat a healthy diet.

Anyone who suffers from chronic stress understands that it doesn’t go away on its own. You have to learn how to deal with it and react to stress in a healthier way. Activities like exercise (especially if you can get outside in nature), yoga, massage, meditation, and talk-therapy can all be helpful to relieve stress and teach you ways to cope with it.

It’s important to know that insulin resistance or prediabetes is more than just a nuisance that requires you to stick your finger or take a pill. It puts you at increased risk of a heart attack, stroke, or even cancer. Talk to your doctor to see if you’re at risk and take some simple steps to reduce your blood sugar today!

References

1. American Diabetes Association. http://diabetes.org/ . Accessed April 25, 2019.

2. Insulin resistance and prediabetes. National Institute of Diabetes and Digestive and Kidney Disease. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance . Updated May 2018. Accessed April 27, 2019.

3. Abdominal fat and what to do about it. Harvard Health Publishing Harvard Medical School. https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it . Accessed April 27, 2019.

4. Ismail AD, Alkhayl FF, Wilson J, Johnston L, Gill JM, Gray SR. The effect of short‐duration resistance training on insulin sensitivity and muscle adaptations in overweight men. Experimental physiology. 2019 Jan 18.

5. Al-Assal K, Martinez AC, Torrinhas RS, Cardinelli C, Waitzberg D. Gut microbiota and obesity. Clinical Nutrition Experimental. 2018 Aug 1;20:60-4.

6. Could a popular food ingredient raise the risk of diabetes and obesity? Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/press-releases/could-a-popular-food-ingredient-raise-the-risk-for-diabetes-and-obesity/ April 24, 2019. Accessed April 27, 2019.

7. Sharma S, Tripathi P. Gut microbiome and type 2 diabetes: where we are and where to go?. The Journal of nutritional biochemistry. 2018 Oct 11.

8. Stress management. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 . Updated May 18, 2019. Accessed April 27, 2019.

Training Speed and Agility Like a Track Athlete Won't Help Your Game-Speed

Wed, 01 May 2019 18:42:32 GMT

If you want game-changing speed here's what you need to know

Usain Bolt is one of the fastest people on earth. Running 100 yards in 9.58 seconds. He even tied the NFL Combine 40 yard record, wearing sweats and flat shoes (on turf). He is one of the fastest individuals ever, but does that mean that he could cruise past safeties in the NFL?

This is where GAME SPEED is different from being FAST.

Fast athletes can run in a straight line at speeds quicker than others. Game-changing athletes are able to react and move at a faster rate than the competition.

Game-changing plays are decided in fractions of a second. You see it each Sunday during football season, the offensive player making it across the goal line, right as he is tackled by the defender. Or a baseball player getting on base, with the tag out being a half second behind.

Track and Field is a closed event, meaning the event is done in a stable and predictable environment, where the performer knows exactly what to do and when to do it. Field and Court sports, however, are classified as open events, where athletes need to accelerate, decelerate and change directions based on the ever-changing environment.

Because of this, Field and Court athletes need to train differently than a track athlete in regards to speed. Track athletes put a special focus on running mechanics and technique. While this is important for the field and court sports athlete to learn, most of it goes out the window when the game begins.

For example

Soccer players need to run while kicking a ball and changing directions
Lacrosse players hold a stick in their hand while sprinting up and down the field
A football running back needs to keep the ball in their hand while cutting and stiff-arming through the defense
A baseball athlete starts their sprint after finishing their swing, placing them in non-optimal positions

If you are a field and court sport athlete looking for your edge here are the three things you NEED to work on to develop GAME-CHANGING SPEED

Acceleration

Acceleration is king when it comes to developing game-changing speed. Sports are played in a constant state of acceleration and deceleration mixed with a change of direction. Very rarely do field and court athletes make it to their max velocity when running, which makes your first few steps even more important.

Acceleration is categorized into two parts: maintaining a positive shin angle and taking big powerful strides.

Think of acceleration like running up a hill. If you maintain an upright posture, you will go nowhere. If you are not finishing each and every stride, you will go nowhere.

A positive shin angle is when the athlete is maintaining a steep forward lean, characterized by the knee being over the toes. This puts the athlete into the best mechanical advantage to accelerate.

During acceleration, there should be an emphasis placed on covering more ground by taking big powerful strides. We teach our athletes to finish each stride by fully extending the hip, knee, and ankle.

When athletes rush this portion of acceleration, they might be moving their feet 100mph but if each step is short and quick, they will be getting nowhere.

Agility

As I mentioned earlier, field and court sports are played in a constant state of acceleration/deceleration and change of direction. Therefore the athlete who can recognize patterns and react to them faster has the upper hand.

Agility includes finding clues from the environment to make decisions then physically execute them as quickly as possible. Just like when participating in sport, the athlete is constantly reacting to an unpredictable environment in real time.

When working agility with my athletes, I incorporate different ways for them to respond to external stimuli. There are countless ways to incorporate agility into your training, but here are two classifications to use:

Audible - The coach or training partner provides verbal directional cues. For example, The athlete would be placed in-between two different colored cones. The training partner would shout out red, and the athlete has to react and race to the red cone.
Visual - The athlete is given visual directional cues to engage in such as mirroring or tag drills with teammates. One of my favorites is putting two athletes in a line, two yards apart. The athlete behind has to react and sprint after the first athlete when they start moving.

Using chaotic drills like these forces the athlete to make decisions similar to what they will see on the field or court.

Strength

Athletes must possess the necessary full body strength to absorb and redirect forces, decelerate and re-accelerate in another direction.

The stronger you are in relation to your body weight, the more force you will be able to put into the ground with each stride, helping you accelerate faster. Improving your base levels of strengths will also improve your ability to stop and change direction.

If I had two athletes of identical height and weight, the athlete who is stronger will be faster, because they have a higher level of relative body strength. This does not mean that athletes need to be as strong as a powerlifter. But each athlete needs to have adequate relative body strength to overcome inertia and propel themselves forward.

Exercises that have worked extremely well for our athletes include squats, trap bar deadlift, and a multitude of single leg exercises.

In sports being fast isn’t enough if you can’t make it translate to the game speed. Work on these three things to take your game to the next level.

UPDATE: We have a FREE Acceleration Series giving you the tools and drills you need to improve your acceleration. Check it out here

Perfectionism - How Fear Of Failure Can Undermine Success

Tue, 30 Apr 2019 23:46:13 GMT

To err is human. Are you holding yourself to an inhuman standard? Do you expect yourself to be the best at everything? Are you overly critical of yourself and avoid anything that could lead to you making a mistake? This very idea of expecting perfection from yourself could undermine your success in health and fitness as well as in life.

Let me tell you a story about a boy

This boy places high importance on feeling good, feeling accepted and feeling successsful.

In sports, he would give it a year and quit. Art projects would be ripped up and thrown away. If he lost a board-game, look out. If he saw that any new experience had the possibility of failure, he wouldn’t even give it a chance.

What would you tell this boy? How can a boy expect to be the best at everything he tries? He’s just a boy, right? He's still in the process of learning.

And yet he's too close to the feelings he's having. The feelings of failure, and embarrassment, when he's not immediately good at something new he's tried.

But how can he get good...when he won't keep trying?

That boy is my son.

And He's the reason I'm writing this.

Perfectionism is the disguise of insecurity

Life is for learning. You have a choice to try and possibly… likely, make huge mistakes, and learn until you succeed, or never try and never succeed.

If you are the type that expects yourself to pick up a skill in the first few minutes, all you will see is flaws instead of congratulating yourself for the progress that you made. You won’t see it out to the end because you are afraid of failing.

Perfectionism is just a disguise of the fear of NOT being good enough. Perfectionism is just a way to cover up your insecurities. You must learn to forgive yourself for your mistakes and understand that while there is no such thing as perfect, excellence can be achieved.

How? Never give up. Get back up and keep improving. Accept that you might not be the greatest in the beginning. You might still be learning a day, week, month, or even a year from now.

Sure, no one likes to be the “newbie”. It’s uncomfortable not being good at something but don’t let that stop you from trying! Accepting that imperfection is inevitable gives you the freedom to improve your performance. An all or nothing approach usually leaves you with a lot of nothings.

How do you see those who have overcome obstacles?

Look around you and see others that are doing their best but making mistakes along the way. How do you see them? Are they failures, or successes?

Even the experts started at the bottom. Muhammed Ali didn’t start out stinging like a bee. He was at the gym every day, giving his all, and making mistakes. But he came back the next day, and the next day, until he was The Great Muhammad Ali.

Let’s carry this over to fitness and nutrition. This is a major hurdle for many gym members and nutrition clients. Change is a big aspect when it comes to improving our fitness. It can be challenging to create new habits.

Changing our eating habits is hard but not impossible. If you make a mistake and eat a donut, all is not lost. Don’t give up and eat the entire dozen! Learn from your mistake and avoid the break room.

Learning new ways to exercise is hard but not impossible. You might feel weird learning new ways to move your body and maybe a little off balance, but your body is an amazingly adaptable creation. If you consistently train your body to move a certain way, your muscles will remember how! It’s called muscle memory, but it won’t happen without repetition. That’s how all things are learned, through repetition. Your muscles know that. Now it’s time for you to accept it!

You Can Reach Your Goals!

The point is…you can be great. You will succeed if you persist no matter how many mistakes you make. But you won’t unless you learn to stop thinking that you have to be perfect. To err is human. You are human…. I hope.

True perfection is learning to accept your flaws and continuing to improve until you are excellent…but still not perfect.

Sleep is a Skill - Part 2

Tue, 30 Apr 2019 23:15:15 GMT

In Part 1, I talked about the science of what’s happening when we sleep. Now I’ll cover strategies for getting better sleep. First, I want to reiterate and elaborate on some of the points covered in the last article:

Sleeping less than 6 hours a night increases your risk of weight gain and diseases related to weight gain, some studies show it even doubles the likelihood.
Short-term and long-term memory is affected by sleep. Recalling what you’ve learned in the previous day drops as much as 50% with poor sleep. I challenge you to try remembering your dreams when you don’t get enough sleep vs. when you get 7-9 hours of sleep.
Sleep affects muscle-building hormones. A lack of sleep can increase muscle break down by up to 300% which in turn decreases physical performance. In other words, poor sleep can negate the benefits of your workout. As a side note, those of you who train at our gym will require more sleep due to the higher level of physical activity. Don’t waste all that hard work in the gym by letting your sleep suffer.

Now, let’s get to the good stuff…how to sleep better

One of my favorites and simplest methods is Craig Ballantyne’s 10-3-2-1-0 FORMULA:

10 hours before bed – No more caffeine.
3 hours before bed – No more food or alcohol.
2 hours before bed – No more work.
1 hour before bed – No more screen time (turn off all phones, TV’s and computers).
0 is the number of times you will hit the snooze button in the morning.

Habits for Improving Sleep

Consistency: Keep a relatively consistent bedtime and wake time, including weekends.
Light: Keep the bedroom extremely dark, to tell the body’s light-sensitive clock that it’s time to sleep.
Noise: Keep the bedroom extremely quiet or use a white noise generator (such as a fan).
Relaxation/routine: Develop a pre-bed routine that is relaxing and familiar. Television, work, computer use, movies and deep/stressful discussions late at night can disrupt sleep.
Temperature: Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.
Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.
Exercise: It’s not only good for a tight butt and big guns, but it can also help improve sleep and as mentioned above, build muscle more effectively.
Fullness: Eating a dinner that makes you overly full can disturb sleep.
Nutrition: This is a topic in itself, but what you eat plays a major role in how well you sleep.

Tips for Falling asleep

Read a book before bedtime (unless you've been studying), not digital, but actual books. Digital screens even lights produce a blue light that stimulates the brain.
Fall asleep listing to audiobooks (i.e. audible.com ). It’s like someone reading me a bedtime story.
Block out as much light as possible with curtains or by wearing an eye mask.
Sleep in quiet areas or wear earplugs. Sometimes an air conditioner or fan provides some nice white noise.
Power Nap - 20 minutes max recharges the battery.
Z-12 by Biotest is a supplement I take before bed that helps me stay in a deep sleep.
Melatonin (this works for some, but makes has the opposite effect on me.
Calming Teas
Epsom Salt Lavender Baths
Meditation - learn to relax and turn the brain and body off.

Keep in mind, sleep is a skill and like any skill and these strategies will require consistent practice. If you try something, don’t expect it to work the first time or even the 10th time. Practice and develop your sleep skills and it will work. If sleep is a skill you are lacking, you’ll need more focused practice. Just as you’ve spent years developing poor sleep habits, it will take some time to develop good sleep habits.

Now take what you’ve learned, get a good night’s sleep, and your body, brain, and life improve.

Nutrition Is The Advantage

Wed, 17 Apr 2019 21:35:58 GMT

Simple Rules For Athlete Nutrition

Athletes don’t have a problem with doing hard work. Long practices, extra sprints, heavy weights? No problem. Where’s the competitive advantage there?

If you fuel your body properly, train hard, and push yourself in practice your body will do whatever you tell it to. Gain muscle, lean out, get stronger. DONE. The issue is high school athletes rarely have their nutrition optimized.

Here’s the typical High School Athletes diet looks like…

Wake up late and maybe (hopefully) eat some breakfast. And when they do eat, breakfast it a shake, eggo waffles or bowl of cereal. Most athletes don’t eat breakfast, and the majority don’t eat breakfast CONSISTENTLY. This is a major issue, but we will get to it later.

Next - the average HS athlete will get into is lunch. I’m guessing a sandwich and some snacks. Most likely this meal is under 500 calories, which is not enough.

The athlete MIGHT have a granola or protein bar in the afternoon.

Then it’s practice or strength training, and the athlete wonders why they aren’t playing well, getting stronger, faster or putting on muscle. It’s because when you are telling your body to perform, you are underfueled and dehydrated.

We need to flip the script and not be the “average athlete”. Average only gets you so far. It’s time to get to the next level.

I am going to lay out some rules and principles I use with myself and my athletes that get results. These rules are based on science and have consistently gotten results when followed properly.

Nutrition doesn’t have to be complicated and it shouldn’t be. If you are freaking out about nutrient timing, when to eat specific foods, or starving yourself you are missing the point. Diet plans or hardcore meal plans should be left for those who make money on their body. The goal should be to learn the BASICS of performance nutrition then get CONSISTENT with it.

Here’s why. Simple works and it works every time. People that put hardcore rules around eating rarely follow them, and if they do they only stick to it for a couple of weeks. When you get consistent with the basics you will see unreal results.

The FOUR Pillars Of Sports Nutrition

1) Eat Multiple Meals a day. (3-4+1)

Aim for three to four meals a day plus at least one bigger snack. This will give you basic caloric needs while keeping you feel fed throughout the day.

Athletes NEED to eat breakfast every day. This is an easy way to get a jumpstart on the competition. As I said, most athletes don’t eat breakfast, and they are missing out on the first big fuel of the day. Next week we can talk about why it’s important and how to dial it in. I will talk about snacks later as well. But the first thing we need to get consistent with is eating multiple meals a day.

2) 80% of your diet should be from minimally processed foods.

For most HS athletes I’m less concerned about this because the majority of them are undereating. But if you want to get an extreme edge on the competition, this is a great principle to exploit.

When you fuel your body with only junk foods, you will probably perform like junk. This doesn’t mean never eat a Dorito or a pastry again, just make sure that 80% of your food is coming from minimally processed sources. Think about it like this, less food from windows and boxes, more food from the edges of the grocery store.

If your food is coming through a drive-through window or from a box, it’s most likely not great for you and lacks the nutrients you need while giving you extra calories. Foods like veggies, fruits, nuts, meats and simple carbs (pasta, bread, rice, tortillas, etc) will have the optimal balance between calories and nutrients. These foods will positively fuel your performance.

3) Eat Fruits and veggies at every meal. Don’t overcomplicate it. Just do it.

4) Eat Protein at every meal.

Shoot for about 30 grams of protein. Again keep it simple. What the science shows us is that by keeping protein distribution consistent we get 25% increase in muscle protein synthesis (muscle building).

Just like in sports, you need to put yourself in a good position to score. A good shooter in basketball has a lower percentage chance of scoring if they are in a bad position. Performance nutrition is the same, that's why we need to always be loaded with the right stuff.

An athlete should always carry two things with them…

A water bottle and a snack.

It amazes me how many athletes don’t carry around water with them. The science shows that a 3% decrease in body water volume decrease’s performance by 30%. By not drinking enough water you will never be able to reach your potential. Think about taking a test in school, but the highest score you would be able to get would be C. That’s what being dehydrated will do to your performance.

Here’s how you fix it, be prepared by carrying around your water bottle. I promise if you carry it around, you will be able to CONSISTENTLY be hydrated.

The bare minimum of water - .5 ounces per pound of bodyweight

Elite Level Hydration (AIM FOR THIS) - 1 Ounce per pound of bodyweight

Always be loaded with snacks.

The snacks that you put in your school bag are just as important as books in your bag. By always having snacks in your bag you will be able to refuel every 2-3 hours.

GOLD MEDAL Snacks - A gold medal snack is the top level of snacks you can eat. These will be a combination of a lean protein and a quality carb. This combination will look like beef jerky and fruit, or a cheese stick and a granola bar. Gold medal snacks are excellent ideas for pre-practice or training.

Here are a few of my favorites...

Greek Yogurt with Fruit: Low-fat Greek yogurt contains up to 23 grams of protein per cup. Top with a favorite fresh fruit
Fresh fruit paired with low-fat cheese: Apple or pear slices with 1-2 ounces of cheese provides protein, calcium, carbohydrates, and fiber
Low-fat Chocolate Milk: Low-fat chocolate milk is a popular sports recovery drink. It provides high-quality protein with carbohydrates to promote recovery
Fig or Date Bars: These tasty snacks contain carbohydrates and fiber.
Smoothie with Protein Powder
Peanut Butter and Jelly Sandwich

As athletes our biggest performance advantage is nutrition. You need to fuel your body to get the most out of your training, so you can get an edge on the competition.

Maximize Your Results

Wed, 10 Apr 2019 01:13:23 GMT

Sleep is a Skill - Part 1

What Happens With Rest

We see it everywhere, the latest diet trend, the latest exercise craze, new research, new technologies, and new breakthroughs for getting in shape and living healthier. Perhaps you’ve taken some of that information and now have the perfect diet and training program along with all the tools you need to be fit.

That’s all there is to it right? What else could there be? Well if you read the title of this article you already know I’m talking about sleep. If you didn’t catch that it’s probably because you are lacking sleep and very well may have already fallen asleep while reading this.

Sleep impacts everything. Poor sleep equals poor performance in the gym and throughout your day. You’re simply not your best mentally or physically when you lack a good night’s rest. If you aren’t already, you’ll want to make it a priority to get a good night’s rest because the long-term benefits and effects go far beyond just sleeping to not be tired.

First, let’s establish what I mean by a good night’s rest. According to science, good sleep means 7-9 hours of sleep each night, consistently. I’m going to be bold enough to say this is non-negotiable. Now that we’ve agreed on that, here’s the highlights of why you should be sleeping 7-9 hours a night:

Benefits of Good Sleep

Muscle repair happens during rest, better sleep means better muscle growth
Better mood, focus, and memory
Your body burns fat better with sleep (people who sleep less than 6 hours gain twice as much weight over 6 year period)
More energy for workouts
Better food choices
Regular exercise can reduce a woman’s risk of cancer, but these benefits are negated if sleep is neglected.
Central Nervous System restores itself

Effects of Poor Sleep

In short, the opposite of the above, but I’d still like to spell out the associated risks that research shows is likely associated with lack of sleep.

Weight Gain
Hungrier when Tired
Higher Blood Pressure
Type 2 Diabetes
Risk of Stroke and Hearth Attack
Lower GH (Growth Hormone) Secretion - Basically, workout performance will suffer, even though it may feel like you’re working hard and your ability to build muscle suffers.
Lower Thyroid Stimulating Hormone (TSH) (a hormone that stimulates metabolism)
Increased Cortisol (the stress hormone, also breaks down protein, which we don’t want)
Insulin Resistance/Slow Insulin Response (this is an article in itself)
Glucose Intolerance (too much in the blood is not good)
Elevated Sympathetic Nerve Activity (Fight or Flight response)
Reduced Melatonin
Fun Study: 24 hours without sleep is similar to performing with a blood alcohol level of 0.10%.

Let this information serve as a nice gentle reminder as to how important your rest is.

However effective your exercise and nutrition may be, sleep is an essential component to your health that should be given just as much attention.

In summary, good sleep makes your brain and body function better, leading to a happier, healthier, and fitter version of yourself. A few bad nights won’t ruin you, but the effects long-term likely will. There’s no good reason you need to take that chance.

Coach Dustin Hassard

5 Nutrition Hacks for Busy Parents

Derek@decaterfitness.com (Derek Decater) — Wed, 19 Dec 2018 22:01:49 GMT

How to WIN even with kids schedules and work events...

Parents – The struggle is real. Nutrition, the gym, kids practices, work events, and more. How do you stay on track with your nutrition?

Don’t worry. I’ve got your back.

As a parent who is doing everything they can to incorporate a macro-based plan into your life I know some of the hurdles that come up.

Here are just a few that come up often…

1- You want to eat with the family and not have to be “on plan” during family dinners. This means you might be eating a little more than usual or maybe your food choices aren’t like they are for breakfast and lunch.

2- Your kids are in after school activities. Sports, music, clubs etc and there’s barely enough time to get everyone where they need to go let alone sit down to eat a healthy meal.

3- You’re not in charge of dinner – this could be due to work events or maybe a spouse that cooks the food.

4- You know what, things just get crazy! One day it's something and the next it's another.

These are just a few of the distractions that make tracking hard.

Here's How-To Hack a Busy Schedule

Hack #1

It’s the simplest and the one you’ve heard of but if you are like most you could sharpen your skills a bit.

Just plain ol' planning.

Look, your kids practice didn’t just appear on your schedule.

That work event wasn’t planned an hour ago.

This idea that things just “pop-up” is a story we tell ourselves that’s sounds better than “I just didn’t plan”

But its cool… life happens, we don’t always make the best decisions and the trick is to move on and find solutions.

The best way I’ve found for hitting nutrtion targets is to input tomorrows foods into a tracking app…. But do it the night before. Even if you don’t hit things perfectly this practice will at minimum get you to think about the day ahead so that things don’t “pop-up” and throw you a curve ball.

Hack #2

This isn’t really a strategy. This is more like a rule. You need to cook your proteins ahead of time.

That could be the night before.

That could be every time you do cook you cook some extra.

Or it could be a Sunday Protein Prep Ritual that sets you up for success the rest of the week.

Whatever options sounds easiest for you and yoru schedule is the option to run with.

Test it out. Re-evaluate how it worked. Adjust if needed.

Hack #3

Make Dinners “Family Style” where everything is essentially deconstructed. You and your family are still all sitting down together, eating together but now you have more control over what and how much of each food goes on your plate.

Proteins are on a plate.

Carbs are on a plate.

Sides are on a plate.

Condements are separate

Let the whole family dig in and create their perfect dinner.

You get too choose what fits your plan while still eating with the rest of the family.

Hack #4

Make dinner your breakfast.

Here’s what I mean.

Most people start tracking in the AM. It makes sense but it can lead to problems...

Everything is PERFECT. You are set up to have your best day ever when you come home and find out that dinner is not what you had planned, or work messed you up, or a kids practice got rescheduled and you had to find something fast and easy.

Your perfect day just went down hill fast.

Now your daily totals are all off and you feel bad because you “failed”

If Dinners throw you off try this instead…..

Start tracking with dinner.

No matter what dinner turns out to be you now have a breakfast and lunch the next day that you can adjust for it.

So if dinner is high on fats you adjust the next day.

Dinner low in protein… no problem… just add protein to breakfast and dinner.

Just by flipping HOW your track your day you’ve given yourself the chance to succeed on a weekly basis.

Because remember… the only thing that matters is consistency and hitting your numbers throughout the week, months, years etc.

So if tracking dinner first lets you be consistent then it’s a HUGE WIN for you.

Hack #5

If you want more consistency in your plan and the idea of having to adjust every day to account for slip-ups is just not your thing then try this….

Lets say you want breakfast and dinner to be pretty consistent.

You like your routine and it works for you for the most part.

Its dinners that throw you off or maybe it’s the daily lunch menu at work that gets you.

Easy solution….

Spend a week tracking the “bad meals” and total them up for the week.

Now you’ve got totals for calories, Proteins, Carbs and Fats for all of your meals that you don’t have as much control over.

OK Cool.

We can work with that.

If you know what the average totals are for each of those simply divide it by 7 days and subtract the total from your “daily” numbers.

With this approach at the end of the week you will still be close to the numbers you want without ever having to adjust anything.

Example if that was confusing…

We will just use protein as our macro nutrient.

Daily I want 180 grams.

Which means over 7 days I need 1,260 grams.

My dinners on average are way low. Over the 7 dinners tracked I ate a total of 175 grams of protein.

1,260(weekly target) – 175(weekly dinner average) = 1,085 left for all other meals in the week.

1,085 / 7 days = 155 grams per day that I’ll track and hit. This doesn’t include dinners.

At the end of the week I hit my 155/day goal and know that my dinners on average got me to me weekly total of 1,260.

The Wrap-up

Tracking food intake, if its new, can seem like a daunting task.

Who wants one more thing added to their already hectic life?

BUT - as the one and only Craig Ballantyne likes to say "Structure will give you freedom," and so you have to ask yourself this simple questions when weighing the pros and cons of adding tracking to your life...

"Is the pain of tracking greater than the pain of being stuck where I am?"

If your answer is "No" congratulations... you realize that what you are doing isn't working and it might be time for a change.

The next step is to start!

It's the first hurdle all of my online coaching clients have to overcome. But with this structure and a coach there to help navigate you'll find what works for you.

Give these "Hacks" a try and let me know how they work!

[Infographic] 10-Steps to Building Muscle

Wed, 12 Dec 2018 02:55:07 GMT

Everything you need to know on how-to build muscle

If you've ever wondered about what it takes to put on muscle look no further.

The top 10 Essentials to putting on muscle is all here.

Had a fun time putting this one together.

Let me know if it helps or if you've got some questions.

Download the full Infographic HERE

Reverse Diets - What are they? Why would you do it? Should you do it?

Derek@decaterfitness.com (Derek Decater) — Wed, 28 Nov 2018 22:52:35 GMT

When low calorie diets stop working...

There’s a new trend in the fitness world. Reverse dieting.

So what is it and should you be doing it?

To understand what a reverse diet is we first need to take a minute to think about why we would do it and who it’s for.

Instead of getting into the science and physiology let me tell you a story…

Let’s say you have a great job; a nice house and things are looking good for you.

You pay your bills and you put money into savings each pay check.

One day you walk into work to find out you’ve been let go.

In that moment it’s a devastating blow.

But after you let off some steam you think to yourself...

"You know what. I’ve been saving up for a while. I’ll be OK. It'll only be temporary and then I'll get back on my feet"

For the next couple months your life pretty much goes on like it did before except you aren’t headed to work anymore. Instead you're job searching from the couch.

You’re not worried. You're smart and talented at what you do. Eventually someone will start hiring and when they do you will be the right person for the job.

This goes on for a while.

Interviews, applications, more interviews but nothing is happening.

You realize you’ve got to cut back.

You stop shopping online.
You stop going out to eat.
You stop spending on those little “extra’s” you had become accustomed to.

All while thinking this will pass.

But it doesn’t.

You start missing bills.

It’s getting bad.

You start paying attention to when you leave the lights on…. Because that electric bill is too high.

You find yourself wearing warmer clothes in the house because you are trying to save on the heating bill.

You’re officially struggling….and yes… its real.

So how does this apply to a reverse diet?

How does this apply to chronic under-eating?

Try to think of your body as this balance between income and expenses. When things are running well there in balance. Everyone is happy, and life is peachy.

BUT…

What happens when you cut calories?

Well initially you’ll probably lose weight.

Because like when you had a good job you’ve got some reserves in the savings account.

Everything is still running just fine but its running on less. And in the body composition world that means some weight loss.

I’m sure you’ve seen this with yourself or your friends. A diet works….Then it stops.

But Why?

Well month after month you’re under your daily needs.

You are “in debt” nutritionally speaking.

And just like when you couldn’t find a job you eventually have to start shutting things down if it gets too bad.

But instead of turning the heat off - Your body slows it metabolism to conserve energy.
Instead of turning off the lights - Your body down regulates hormones
Instead of not eating out - Your body physically slows you down. You move less so you don’t burn calories that are so badly needed.

Your body is officially in the “Oh shit” mode.

And it’s doing exactly what it should… its cutting expenses and trying to save wherever it can.

And here’s the problem I see most.

If you are trying to lose weight what do you do?

You cut more calories

Bad idea if your body is already slowing things down.

Just like if you lost your job the solution isn’t to keep spending. That won’t fix anything.

The solution is to start making some money! Or for us…start eating enough calories to allow your body to turn the lights back on.

It’s one of the hardest and most frustrating situations you can be in.

It’s so easy to tell yourself that because you aren’t losing weight that you need to cut more calories and move more.

But it’s just putting you further and further into debt. And your body isn’t having any more of it.

OK great. So what should you do?

Here’s how you get out of debt and get back to losing weight when everything has stalled.

First – it all comes down to calories. Calories are king no matter what you’ve heard on the internet. Track for a few days and see how many calories you typically take in. I suggest doing at minimum 7 days, so you get a full weeks’ worth of data.

(don’t fall into the trap of only tracking your good days. A bad weekend can skyrocket your average weekly intake numbers)

Second – figure out what your body needs to survive. This is your BMR or your resting metabolic rate. Think of it this way…. This is the amount of money you would need to live the life you want.

Here’s a quick calculator - https://www.precisionnutrition.com/weight-loss-calculator

Third – take a look at the difference between your income and your expenses. If its big. Like way over 500 calories. Or if it’s been going on for a long time then it might be time for a reverse diet.

Lastly – How to reverse.

DO NOT make big jumps in calories. In our analogy above this would be great. Just throw a bunch of money into the savings account, get a new job and things would be rolling again. But in your body those big jumps in calories will just cause you to gain weight and fat.

Think of it this way --- You’ve dumped all these calories into a body that still has the lights and heat off. That’s a recipe for disaster and some serious frustration.

Instead make small, planned increases and track how things are affected.

A 5-10 % increase is a good place to start.

Preferably from quality food sources of course.

Do these every 2 weeks or so.

But how do I know if “my lights and heat are still off” you might be asking.

Start by journaling.

Measuring your biofeedback can be huge here.

How is your sleep?

How is your energy level?

Mental focus?

Strength in the gym?

Performance in your sport?

Hunger cues?

These are all things we track with our clients. Why?

Because it’s our clue into whether or not our body is starting to turn everything back on!

Once it is… you’re in a safe place to “actively” start dieting again.

Now the furnace is running, and we can make some progress!

But this time hopefully you have learned your lesson and stay away from the extreme calorie deficits and/or extreme calorie burning.

You’ve got to check you balance sheet people! For weight loss we want, and we NEED to be in debt BUT not so in debt that our body starts turning out the lights.

Training for Recovery

Mon, 12 Nov 2018 22:18:21 GMT

Is your recovery helping or hurting your results?

As athletes, we have been taught that more is better. More free throw attempts will make you a better free throw shooter. More time in the film room will help you increase your sport IQ. More batting cage sessions will increase your batting percentage. But more reps in the weight room won’t necessarily make you stronger. Going hard in the weight room every single day won’t turn you into the next JJ Watt or Lebron James, in fact, it will keep you under-recovered, not making gains and on the verge of injury.

If you haven’t seen results in a while, or just started dealing with nagging injuries, the biggest thing holding your fitness and performance back isn’t your intense training, it is your RECOVERY. The majority of people are under recovered. To see results we need to invest time into upgrading our recovery modalities so we can train for results.

When most lifters and athletes think of recovery they think of rest days, days spent outside of the gym with close to zero “extra” movement. Recovery doesn’t happen by sitting on the couch and watching football all day. Our bodies need to move, our bodies need active recovery. Rest days should include intentional movements such as mobility work or brisk walking.

But just because it’s a recovery or rest day, doesn’t mean we still can’t train hard and get a sweat on. Performance Recovery Training is to help drive the body into the recovery state to facilitate faster improvement in fitness and performance. Our goal at the end of recovery training is to feel better leaving then we started. These sessions have been one of my favorite ways program rest for my athletes before or after a big competition, or after a hard training week.

These sessions last under 45 minutes and include 5 distinct components: Breathing, correctives, movement exercises, low-moderate intensity conditioning, and soft tissue work. To maximize recovery Performance recovery sessions avoid heart rate and strength loads above 90% and minimize eccentric loading.

I will walk you through my session I gave one of our Athletes.

Breathe – 2 breathing exercises focusing on breathing through the belly. This develops more effective breathing patterns and helps “reset” the autonomic nervous system.

Mobilize – Use 4-5 mobility drills while focusing on your breathing.

MOVE – I will do a circuit or 2 of the bike, sled, and rower for 5 minutes each. Using moderate heart rate conditioning increases blood flow and nutrient delivery through the body.

STIMULATE – Next we will stimulate the nervous system through the use of high threshold motor units. I used the trap bar deadlift. 3 sets of 3 reps.

Cool Down – Spend 5-6 minutes focusing on your breathe and foam rolling. You want to lower your heart rate as fast as possible to promote recovery.

Here is a quick video of all the exercises listed above!

https://videopress.com/embed/c73Ba0QR"

Add a Performance Recovery Training session into your training program to help facilitate faster recovery. Try it out and let me know what you think.

If you have any questions or want to schedule a Performance Recovery Session to email me at Jordan@decaterperformance.com

(Blog) Why Athlete's need to train In-Season

Mon, 05 Nov 2018 20:32:03 GMT

Your In-Season Training Should Have 2 Main Goals

There are two common mistakes athletes typically make when it comes to in-season training: an underreaction and an overreaction. The overreaction is the need to train the same way during the season as they did in the off-season to maintain results. This is impossible and an unrealistic expectation for athletes to have due to the fatigue from sport specific training. This often results in the athlete becoming burnt out or stopping their training altogether. The underreaction is to do no strength training because there is not enough time or physical energy. Again this is the wrong approach. Most athletes know they should be doing some strength and conditioning training in the off-season. Fewer athletes know they should also be training in-season, and even fewer actually go through it consistently. Throughout college lacrosse I would work hard every off-season to get between 190-200 pounds, only to end the season around 170-180, feeling weak and small again. I want athletes to rethink their perceptions on training throughout the season, and change their approach away from an all or nothing approach, to a more moderate approach.

See article: http://footballscoop.com/news/bill-belichick-players-squatting-80-max-going-full-padded-practices-super-bowl-week/

A lot of the athletes play multiple sports or have extended competitive seasons. Some of my multisport athletes will be playing two or three sports in the same season. An athlete who was going to train when they were out of season would only be able to get stronger 3-4 months of the year. Over a high school career, this would amount to up to 12 months of strength training. Compare this to an athlete who is on a proper in-season program that would complete closer to 4 years worth of strength work. Training consistently increases athletic potential and provides more opportunities to reach their goals.

Off-season training programs are often focused on getting bigger, stronger and faster. To achieve these goals there is typically more volume and energy expenditure. As we shift into in-season training our focus needs to shift. The most important work shifts from physical preparedness to sport specific work, spending less time in the gym and more time in the court.

Off-season training programs should be focused on general athletic preparedness such as getting bigger, stronger and faster. In-season training should shift to focus on the sport being played. The most important work an athlete does in-season is their sport specific training. Strength and conditioning training should be used to supplement sport specific work focusing on two main goals.

A sound in-season program should have two main goals:

Keep the athlete on the field
Maintain strength

A common phrase between coaches is “The best ability is availability.” We can all think of a professional athlete who is the best in the game… when they are healthy. The goal of in-season training is to keep athletes on the field and help them stay healthy. A solid plan includes using a variety of training modalities including mobility work, myofascial release, breathe work, plyometrics, and strength and conditioning.

Strength is the foundation of all athletic movements, including power, speed and force development. One of the easiest ways to maintain strength throughout a season is to maintain (and possibly increase) muscle mass. Our training will focus on this. We will do full body lifts, focusing on form and feeling it through the belly of the muscle. A typical workout will start with mobilizing the joints and developing breath control, there will be 1 upper body lift, and 1 lower body lift, with 1-3 accessory exercises. I implemented this in-season program for a high school athlete last year. He was not only able to maintain muscle mass but gained 15 pounds throughout his lacrosse season. The bottom of this post will have one of the workouts I used to achieve this.

Our in-season training is based off two rules that guide the whole program. 1) We must cut down weight/volume and intensity during in-season training compared to the off-season. The specific training being done on the field is where we need to direct our intensity and effort. Programs are to be set up to accommodate an athlete’s on-field training throughout the season. 2) When we are programming workouts we count GAMEDAY as the most important day of the week. When programming for the week: GAMEDAY is the number one priority, then practice all other training should be supplemental. By auto-regulating the training session, the athlete should be put in a position to recover and perform at their best.

Athletes who believe in the all or nothing approach will typically get the same result, NOTHING! To continue to improve as an athlete, we need to adjust our mindset to the always something attitude. This is a counter to the all or nothing approach. The always something approach is what we use in our training systems. Instead of not doing a workout, because the athlete is sore from practice, we push our athletes to always do something, but we will autoregulate the workout based on the situation. My goal when working with an athlete that is in-season is to have them feel better physically ending the session then starting it. We might not always be able to turn up the dial to a full intensity workout, but we can adjust and dial down the intensity so that we are constantly moving in the right direction.

Sample In Season Workout

Breathe Work – Box Breathing
Mobility – For this athlete, we focused a lot on hip, ankle, and shoulders, but this is different for each specific athlete
Core Activation – Dead bug variation (2×10) and ( 2×30) planks
Slams, Band Pull Aparts, Bridge, BW and Cossack Squats for Warm-up
Med ball toss 4×3
Goblet Squat with Kettlebell 4×8
Push up – 3 seconds lowering, 1-second hold, explode up 3 x12 (followed by band pull a parts 3×8)
Physioball curl + bridge 2 x12
1 arm dumbbell row 2×15
1/2 Kneeling Pallof Press 3×10 (30-sec rest between each side)
Breathe Work – Box breathing 2 minutes

*Note this workout was created for a specific athlete that fits their complete in-season training protocol

- Coach Jordan

decaterfitness

3 Macro Tracking Mistakes Sabotaging Your Fat Loss (And How to Fix Them!)

Top 3 Mistakes People Make When Tracking Macros (and How to Fix Them)

1. Not Weighing or Measuring Your Food Accurately

Why It’s a Problem:

How to Fix It:

2. Ignoring Hidden Macros (Condiments, Cooking Oils, Etc.)

Why It’s a Problem:

How to Fix It:

3. Setting Unrealistic Macro Goals

Why It’s a Problem:

How to Fix It:

Conclusion

Want to Get Stronger Without Injury? Master This One Simple Workout Secret

How Focusing on Proper Form Can Make Any Exercise Challenging—and Why It’s Key to Your Success

1. The Science Behind Intentional Movement: Why Form is Key

2. Less is More: Using Technique to Maximize Fat Loss and Strength Gains

3. Longevity and Injury Prevention: The Ultimate Benefits of Proper Form

Conclusion: Make Every Movement Count

﻿

Beyond Probiotics: 3 Little-Known Ways to Boost Gut Health for Fat Loss

Top 3 Things You Probably Don’t Know About Improving Gut Health

1. Your Gut's Relationship with the Circadian Rhythm

2. The Role of Polyphenols in Gut Health

3. The Impact of Chronic Stress on Gut Barrier Function

Conclusion

﻿

Why Macro Tracking is the Missing Link in Your Fat Loss Journey

Unlock Your Fat Loss Potential: The Benefits of Tracking Your Macros

What Are Macros and Why Should You Track Them?

The Role of Macro Tracking in Achieving Fat Loss

Personalized Nutrition: The Power of Customization

Conclusion

The Importance of Training Close to Muscular Failure: Part 2 of Maximizing Workout Intensity

Unlock Your True Strength: How Training Close to Failure with Reps in Reserve Maximizes Gains

Why Training Close to Muscular Failure Matters

Using "Reps in Reserve" (RIR) to Gauge Intensity

How to Assess RIR: The AMRAP Set

Conclusion: Make Training to Failure Part of Your Routine

﻿

Boost Your Workouts with Progressive Overload: The Ultimate Guide for Fat Loss and Strength Gains

Intensity is King: Why Progressive Overload Should Be Your Main Workout Priority

The Importance of Workout Intensity

Why Progressive Overload is Essential

How to Incorporate Progressive Overload into Your Routine

Conclusion: Why You Need Intensity and Progressive Overload

﻿

How Torque Transforms Strength Training: Boost Muscle Gains and Fat Loss in Issaquah and Snoqualmie

Understanding the Role of Torque in Strength Training: The Key to Unlocking Your Potential

What Is Torque and Why Is It Important in Strength Training?

How Torque Affects Your Strength Training Outcomes

Leveraging Torque in Your Workouts: Practical Examples

How Understanding Torque Leads to More Efficient Workouts

Conclusion

3 Meal Prep Strategies for Busy People Looking to Lose Fat

"Maximize Your Weight Loss Efforts with These Time-Saving Meal Prep Techniques

The Importance of Protein for Sustainable Fat loss

Unleashing the Power of Protein for Effective and Sustainable Weight Loss

25 Slideboard Exercises You Can Add To Your Training Today

We Love The Slideboard...Here's 25 reasons You Should Too

Here's Our Top 25...

19 Medicine Ball Exercises To Build Athleticism and Power

It's "Just" Pilates...

A Unique System

Balance of the Physical, Mental and Spiritual

The Perfect Compliment to Strength Training

Finding The Fun In Fitness

Get a Workout Partner

Join a Sports Club

Know Thyself

Do Something Completely Different

Face Fear and Doubt

Explore Your Sport

Join a Community

Make a Comeback

Take Lessons

Do More Than One Thing

Compete

Get Inspired

Make a List