Stay Focused
Set your mind prior to practice. What is your purpose when you wake up each morning to practice. The sky is the limit. I read today: “‘I know your works. Behold, I have set before you an open door, which…
White Bean Hummus
White Bean Hummus Ingredients 1/4 cup chopped green onions 2 tablespoons fresh lemon juice 2 tablespoons tahini (sesame-seed paste) 1/2 teaspoon dried oregano 1/4 teaspoon ground cumin 1/8 teaspoon salt 1/8 teaspoon black pepper 1 (19-ounce) can white beans, rinsed…
Summer Spinach Salad
Summer Spinach Salad 1 Granny Apple Diced 2 tablespoons lemon juice 2 (5-ounce) packages (8 cups) baby spinach leaves 3 tablespoons extra-virgin olive oil 1 tablespoon apple cider vinegar 2 tablespoons honey 1/3 cup light feta cheese 1/2 cup chopped walnuts, toasted 1/4 cup of cranberries 1/4 cup of mandarin oranges 1/4 cup…
10 Rules for Effective Running
Mike Lemus – USAT Level 1 Coach 1. Find Proper Footwear – This can be one of the most frustrating and time-consuming aspects of running before you even take your first step. We all have slightly different bio-mechanics and, luckily, modern running shoes…
Athletes… getting the flu!
As the season comes along, we are coming across the biggest predicament in the beginning…. the flu!!! As an athlete, we go threw so much commotion cause we want to push threw anything… but there are certain parameters we…
The Vegetarian Athlete
The Vegetarian Athlete Many athletes have made the decision to stop eating meat. Despite common misconceptions, the word “vegetarian” has nothing to do with consuming vast amounts of vegetables. Although vegetables do play a large role in the vegetarian diet,…
Running Test
McMillan Running Calculator Another test in which many coaches use the 10k field test. Items required: Heart rate monitor and GPS device. Description: The athlete will provide resting heart rate in the early morning. A 10km run at Threshold or…
Protein Intake – How much?
How much protein should endurance athlete consume? Numerous studies have demonstrated that endurance athletes in heaving training need more protein than recreational athletes. Previously, it was believed that 1/2 gram of protein per pound about (1/2 kilogram) of body weight –…
Protein Smoothie
Best Smoothie 1 whole banana 6 strawberries 1/4 cup of blue berries 1 cup of skim milke 1 cup of water 2 scoops of whey protein total of 25 grams (Vanilla or Chocolate) Directions: Blend all ingredients Drink and enjoy!
Electrolyte Supplementation
Perhaps the single most important factor associated with sustaining a high level of athletic performance i maintenance of fluid balance during exercise. Despite this, mod athletes experience deterioration in hydration state (with a resultant drop n blood volume) during training…