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What Are the Benefits of Flaxseed Oil?

What exactly is flaxseed oil, and what is it about flax seeds that makes them so healthy? What’s the dilly-o with flaxseed oil and flax seeds? Sounds pretty healthy, right?  First things first, flax seed comes from this really pretty baby blue plant: Now onto the nutrition side of things. What are the benefits of this pretty plant? Flaxseed oil is rich in an Omega-3 fatty acid, called ALA. After you digest flax, ALA is converted in your bod to the two other Omega-3s (good stuff!!) found in fatty fish like salmon, mackerel, lake trout, or albacore tuna. Omega 3's have a gazillion he...

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Why Front Squats Are Better Than Back Squats

Think that the back squat is the best exercise on the planet? Well perhaps this will make you think again. Now I’m sure you’ve probably heard this before, but the worst thing an athlete, or even someone who’s just looking to get into better shape, can do, is to avoid squatting… especially front squatting. There’s no better total body exercise for improving your strength, speed, and size, period. Not only do squats burn more calories than any other complex movement, but they’ll work every muscle in your legs and help build a strong core. So why front squats over back squats? Well, one p...

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10 Minute Fat Burning Jump Rope Program

If long distance cardio isn't your thing, burn fat with this jump rope alternative. Some people like to run for the pure pleasure of running. If you're not in that group (and quietly hate running for the sake of running) then jumping rope and HIIT may be just what the doctor ordered. Yes, it's old school, but its impact on your waistline will be undeniable. Not only does it take less time than jogging, but its high intensity makes it more exciting, and frankly a better exercise option, for those who wish to burn fat and retain their lean muscle mass. In addition, jumping rope can also impr...

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Functional Training for Athletes

Improving your athleticism starts with functional workouts. Any good coach will tell you that becoming a great athlete isn’t about bench pressing 400 pounds or leg pressing a house. While incredible feats, neither necessarily has a direct impact on the way you perform in game. Now while I’m well aware that trying to counteract the information you’ve accumulated from muscle mags over the years may be an epic fail, I’d like to discuss functional training workouts and the ways they can help you become a better athlete. Before giving you a sample workout let’s discuss some of functional t...

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A List of the 5 Worst Condiments

Mayo, Sour Cream, Ranch, Ketchup, BBQ Sauce, Oh My! You wouldn’t dare take a bite of a hot dog without adding a little ketchup/mustard/relish, and everybody knows that hot wings are worthless without blue cheese dressing, right? But often your go-to condiments are made with unhealthy ingredients and are loaded with calories, sugar, and fat. Condiments give flavor and a familiar taste to foods, which is why those side shelves of your fridge are stocked with at least one or two of them. Not sure about those eggs or chicken fingers? Why not add Heinz ketchup? But while it seems harmless t...

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Pulling Exercises for Greater Strength

Incorporate often-neglected “back-side” exercises into your strength training to gain muscle and increase your strength. I can't straighten my fingers as my hands are stuck in an “iron claw” pose; a half opened fist if you will. My forearms are throbbing. My biceps have an unbelievable "pump". I’m bleeding from a scratch above my left eye. My lats feel like I just finished 6 sets of weighted pull-ups. Was I in a New York City bar with my Sox hat on? No, I just finished a 90 minute grappling session and I’m completely spent. One reason is, being a relative novice to MMA, I tend to “mu...

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10 Foods to Get You Jacked

Get ripped, add lean muscle mass, get cut, get jacked. Right, great, but here's the food you'll need to do it. This time you mean it. Mcdonalds for breakfast is no more, and you’re gonna take it easy on the late night Taco Bell. You've read my 5 Tips article and you’re ready to get that frame of yours jacked/ripped/yoked/yeah we get it. The good thing is, you’re on the right track. Even though I love throwing the steel around as much as the next guy, the fact is, what you eat may be even more important when it comes to looking better with your shirt off (which, let’s be serious, is all you...

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10 Common Training Mistakes Athletes Make

A simple list of the most common mistakes athletes make, and how you can avoid them. 1. Overtraining It’s clear in pre-season who did their part to come back to campus in shape. It’s also clear who’s done a little too much. Chances are, if you look like American Psycho Christian Bale, you may have done too much calorie cutting and have no long term fatty acid energy reserves. Working hard and eating well is one thing, but going hard 6 or 7 days a week on a 1500 calorie a day diet is a recipe for disaster. So lift hard 3-4 days a week, eat big, and see a major difference in the way y...

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Isometric Training Exercises

Interested in workouts and exercises that will make you more powerful and much more explosive? Try these techniques. Any athlete knows how important explosiveness and strength are. That’s why most athletes use a combination of strength training and plyometrics to build muscle and push their performance to the next level. What many athletes fail to acknowledge though is the importance of being both extremely balanced, and explosive. How do you train for both at the same time? By integrating isometric training exercises into your program. Isometric (ISO) Explode training is the most adv...

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What's the Glycemic Index?

Find out the not-so-simple truth behind high-GI foods and what role they play in your diet. Despite how little the average American knows about proper nutrition and healthy eating, almost anyone can tell you two facts: Brown rice is better than white rice Too much sugar will give you diabetes But does anyone really understand why these statements are true? And just how true are they? …Enter glycemic index… In case you are unfamiliar with the term, any South Beach or fad diet enthusiast can tell you that the glycemic index (GI) is a way to measure a food’s effec...

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The Benefits of Lean Protein

More amino acids, less fat. Find out why leaner cuts of meat, and the protein they deliver, are a mainstay in any healthy diet. We’ve all heard it before – some of us so many times it’s become somewhat of a healthy diet mantra: choose lean proteins. If you’re health conscious, removing the skin from your chicken and choosing 97% lean ground beef has probably become as natural as waking up to your protein shake every morning. But what exactly is the point? Is a little bit of marbling in our red meat every once in a while really so bad? Sometimes we need to take a step back and remind oursel...

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17

Sep 2017

Avoiding the Freshman 15

Adjusting your diet to avoid the infamous Freshman 15, Sophomore Surplus, and Junior Jiggle. The tips are all pretty cliché – “Drink in moderation?” “No late night Taco Bell?” Come on! As a Freshman 15 alum (it may have been closer to 20, and no you can’t see pictures) I can promise you it doesn’t take a whole lot before you realize your jeans don’t quite fit the same… Or fit at all. But the weight gain doesn’t have to be inevitable. Here are 5 real ways to prevent your friends from barely recognizing you at Christmas Break! 1. Assess the endless buffet. Whether you’re at a state unive...

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The "Basics" Workout

Looking better, feeling better, and increasing your athletic performance begins with this old school workout.



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16

Sep 2017

Energy System Training

Improve your cardio capacity, burn fat, and become a better athlete with these off-season training techniques. There’s nothing worse than coming back from summer break and hearing an athlete say “Yea, I’m in the best shape ever! I ran soooo many miles this summer!” Then comes the first team conditioning session, and “in shape” athlete can’t even finish the first half of a sprint workout. Classic case. We’ve all witnessed it, and the worst part is they don’t understand why they’re so behind if they, “ran so much more.” Three words: ENERGY SYSTEM TRAINING. The entire summer these athlet...

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The Vertical Jump Program - Vol. 4

Putting the program together to improve your vertical jump. Ok guys and gals. I know you’re not really looking for more of my witty greatness after Vol 1, Vol 2, and Vol 3 of this series, but you just might have it coming to you. Before you get rolling with this vertical jump program, let me give you a few must do’s here: You must warm up… No seriously, really warm up. If you’re not in a decent lather (read: sweating), you’re not ready. You must work on strength and conditioning throughout phases 1 and 2 in order to build the base. You must perform every vertical ju...

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The Vertical Jump Program - Vol. 3

Push your vertical jump through the roof by incorporating these weighted jumping exercises. Before going forward, I want to make something completely clear. Do not skip Phases 1 and Phase 2 of this series, for if you do, I guarantee two things will happen: minimal results and injury. Now, if you’ve followed the first two phases closely, you’ve undoubtedly built a solid base for the two jumping exercises and “heavy lifting” we’re about to do in Phase 3. Make no mistake about it, this is the meat and potatoes, folks. The two jumping exercises below have been taken from the late Dr. Yuri ...

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Do Metal and Plastic Containers Cause Cancer?

Can plastic really give you cancer or dementia? What you need to know about food contaminants and how to avoid them. You’re young, you’re healthy - you’re probably not too concerned about how that Nalgene you’ve been lugging around will affect your health 70 years from now. But haven’t you ever been a little freaked out by the plastic wrap that melts to your food in the microwave? Here are some of the most common myths and misconceptions about food contaminants and their effects on your long-term health. Cooking in aluminum pots will give you Alzheimer’s Disease (AD): This myth has been a...

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13

Sep 2017

The Pull-up Program

If you really want to increase your strength, why not start with the best upper body exercise, the pull-up? The pull-up very well might be the hardest upper body exercise to perform. Now that you know how to do it, the first step is to make sure you get all the way to the bar. There are a few different ways to build the strength needed to do so: 1. Jumping pull-ups For this pull-up variation you need a bar you can reach. What I want you to do is put your hands on the bar and squeeze it hard. Now with your hands set jump up and pull yourself up in the same movement. The jump will...

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Preventing Female ACL Injuries with Exercise

With an understanding of what the ACL does and how it’s torn, let’s now discuss how to reduce the risk of injury. Learn How to Land! Whether you cut, land from a jump, or change direction, you must teach your body to carry out the action correctly. But just because an action is performed adequately doesn’t necessarily mean it’s performed efficiently and safely. If you remember from the first article on the ACL, I mentioned that females have a tendency to rely more on their quads in response to forward motion of the tibia, which can increase the risk of trauma at the ACL. So how do guys...

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The Vertical Jump Program - Vol. 2

The second part of this vertical jump series, we focus on weighted plyometric exercises to prep you for primetime. Having laid the foundation in the first vertical jump article of this series, it’s now time we move to Phase 2. To do so, we’re going to add a few simple, but VERY productive jumping exercises, to ramp up your vertical leap. We’re also going to add resistance slowly but surely, and start jacking up the intensity to get you ready for Phase 3. Remember that the simple key to making this method effective is maximum effort, all of the time. If you’re bullshitting the move, you...

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