Indirect Cardiovascular Training

Cardiovascular Training - Discussing how to get your cardio done.

Working With Athletes

One of the most important jobs I have as a strength and conditioning coach is to make sure that all of the clients that I work with are training safely. Safety is paramount so as not to injure the trainee while they are exercising as well as to help reduce the chances of getting hurt outside the fitness area. What few applicators of fitness realize is that the main focus behind strength training -especially for athletes - is to help reduce (or better yet, avoid) unnecessary injuries on the playing field. Participating in athletics always opens the door to becoming injured - especially in contact sports - but performing exercises and implementing a program that is safe, efficient and effective will help reduce the chances of injuries unrelated to the "impact" from playing the game. For instance, a football player taking a blow to the knee on a tackle will more than likely experience some type of injury, regardless of whether he strength trained or not. However, that impact may not be as serious if an athlete is stronger in his lower body – especially in the surrounding knee compartment – to that of a less conditioned athlete.

Remember, helping an athlete become stronger and more fit will help reduce the chance of injury a d enable that individual to be a better athlete (assuming the first rule of safety is applied). A simple rule to remember is A STRONGER ATHLETE IS A BETTER ATHLETE!

Fred has really helped me focus as an athlete. I feel far stronger than I used to be, kicking the ball much further and running stronger. I also feel much more prepared for track this season and cannot wait to starting jumping again. I would never have realized the extreme benefits of training without him and the results are clear. His attitude during training helps me immensely as well. Without constant conversation and his pushing, it would take me much much longer to get anything done. Thanks for being awesome. Nicole Sica, Ocean Township High School Varsity Soccer and Track

Health & Longevity - November 2008

The Health & Longevity Newsletter - November 2008

Making a Healthy and Delicious Apple Pie

It's that time of year again where apples are in abundance. Apples are a low glycemic fruit and are rich sources of phytochemicals (compounds found in plants, fruits, and vegetables that can act as anti-oxidants). A great way to enjoy apples - other than by just having them plain - is to put a little nut butter on them or make them into a sauce, but one of the best tasting ways to eat an apple is when they are used for APPLE PIE.

I want to share a very fast and easy recipe for you. I eat a gluten-free diet so I use a pre-made, frozen gluten free pie crust that can be purchased at most health food stores or major food chains. When possible, try using organic or locally grown apples for this recipe.

1 pie crust

5 apples - peeled, sliced and halved. Note: some of the best baking apples are Fuji and Gayla - they are sweet but maintain a firm texture when baked

juice from one lemon

tsp of salt

2 tbsp of raw sugar

tbsp of cinnamon

tbsp of vanilla extract

2 tbsp of gluten free pancake mix

Mix the apples, lemon juice, salt, sugar, cinnamon, vanilla and pancake mix in a large bowl. Once thoroughly mixed, place in pie crust. Cover the entire pie with tin foil and make sure it is sealed all the way around. Poke a few vent holes on the top and place in a pre-heated 525* oven for 60 minutes. Take the pie out and let cool at room temperature.

This is a great way to have a relatively low calorie, low glycemic dessert for the whole family. Enjoy!

Muscle, Smoke & Mirrors by Randy Roach

Health and Longevity - October 2008

The HEALTH and LONGEVITY Newsletter