Losing body fat is key

If your goal was to drop 20 pounds, and you hit that goal, but you lost 15 pounds of muscle and 5 pounds of body fat, is that really good? Your Body Fat percentage would not have changed, and in-fact, may have even gone up a size due to the drop-in muscle.   It...

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Spring Break recovery for athletes

With Spring Break right around the corner, I'm sure many of you have plans to take time away and relax. One important aspect of spring break we discussed in our staff meeting Monday was Recovery and why taking time away benefits athletes.   Most young athletes...

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Pre Game Athlete Nutrition

Up to 30% of your success on the playing field can be attributed to your nutrition.  Maximize performance on game day by providing your body with enough fuel to perform at the highest level possible. See if you can check off the three main components below prior to...

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5 health and fitness tips

#1 Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new Iowa State University study. Spending more than an hour in the weight room did not yield any additional benefit, the researchers...

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reducing risks of sports injuries

During sports, more than 70% of ACL tears and other common injuries occur as a result of non-contact plays such as cutting, decelerating, pivoting, and landing awkwardly. If 70% of injuries are non contact related, a premium must be placed on getting stronger, faster...

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my near death experience

I think there are life lessons that happen all the time around us.  For me, one of the most significant and scariest life lessons I experienced was back in April 1999.   I was on a flight from Houston back to Albuquerque, New Mexico where I was living at the time...

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top female athletes we have trained

Girl strong. These 2 were a few of the top girls we have trained at Premier over the last 10 years. Christen Westphal on the left currently plays for the Seattle Reign in the NWSL (National Women's Soccer League) and is currently finishing up her training preparation...

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3 things to accomplish as you get older

This picture says it all and surprisingly, average Americans will replace about 3 pounds of muscle with 5 pounds of fat every 5 years after the age of 40.    The good news is you can reverse these effects by changing your lifestyle.  If you eat cleaner and...

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inch by inch makes it a cinch

I love this motto because it puts everything into perspective.   I came home last week from a long day at work and was tired.  I was thinking I should workout but didn't feel like it.  When I sent my kids upstairs to get ready for bed, I just did it.   As...

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why I should of failed but didn’t

In 1997, I got the opportunity to compete in Madagascar Africa as a member of the National team   I was really looking forward to traveling across the world to compete especially since I just won an international competition 2 weeks before leaving for Africa.  I...

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